The Connection Between a Disrupted Circadian Rhythm and Anxiety

While depression is worse in the morning hours, anxiety appears to rear its ugly head more often in the late afternoon and evening. As a result, many people find themselves struggling with symptoms even as they are trying to get to sleep. This has led many researchers to believe that anxiety disrupts the circadian rhythm. However, according to new research, just the opposite appears to be true: A disrupted circadian rhythm may actually cause anxiety, particularly in the evening hours.

Links Between Circadian Rhythm and Anxiety

Doctors and scientists once believed that anxiety disrupted the circadian rhythm. Anxiety can make people hyper-vigilant and cause an increase in heart rate and blood pressure, all of which do not support a good night of rest. As a result, it was assumed that the anxiety itself disturbed the circadian rhythm.

To determine whether anxiety causes circadian dysfunction or just the opposite, researchers looked at a group of mice who had a mutation in the Clock gene, an important gene that, as its name suggests, controls circadian rhythm. These mice, as well as non-mutant counterparts, were then placed in a space that would cause them anxiety. The mice who had a mutated Clock gene exhibited symptoms typical of mania.

This connection is not limited to mice. Studies performed on humans have found a connection between circadian rhythm disruptions and anxiety and other mood disorders. People who have mutations in several different clock genes, such as BCL2 and DRD2, are more likely to develop anxiety disorders when they suffer insomnia or other circadian dysfunction.

Although these studies show a clear link between circadian dysfunction and anxiety, they failed to show which causes the other. However, a study performed this winter appears to have settled the age-old question of the chicken and the egg…on this topic, at least.

The Impact of Circadian Dysregulation on Anxiety and More

Researchers this winter presented new research at Neuroscience 2018, the annual meeting of the Society for Neuroscience, that shows that disruptions of our internal clocks can exacerbate not just anxiety, but a variety of brain disorders. According to the new study, deep slow-wave sleep actually calms areas of our brain that are overactive in anxiety. In fact, after experiencing insomnia, an increase in anxiety is seen in people who previously did not have any symptoms.

This research has huge implications for the treatment of anxiety and related disorders. Although the current gold standard treatment is SSRIs (commonly used as antidepressants) and therapy, therapies that target the circadian rhythm may also be beneficial.

If you have been blaming your insomnia on your mood, you may be approaching the issue from the wrong perspective. Although stress certainly affects the circadian rhythm, the circadian rhythm appears to have its own independent effect on anxiety. A disrupted or aberrant circadian rhythm can actually drive anxiety, or make existing anxiety even worse.

Calming Your Mind Through Sleep

How can an anxious person get the sleep that they needto feel calmer? First, practice good sleep hygiene. This means going to bed and arising at the same time every day, protecting your sleep time from the obligations that keep many of us far from our beds at night. Second, turn off all lights in your bedroom when it is bedtime. This includes nightlights and lamps, but also smartphones, tablets and televisions. If there is a great deal of ambient light in your area at night, consider blackout curtains.

In addition, consider taking a melatonin supplement. Melatonin is a natural hormone that helps us to fall asleep and stay asleep. A supplement can be very helpful to people who have an irregular sleep schedule that they are trying to correct.

Getting the sleep you need is essential to your mood and your lifelong health. Making a few simple lifestyle changes can help you in your battle against both insomnia and anxiety. If you want a calmer brain, consider giving it the high-quality rest that it needs.


Life on Earth is Created By and For The Sun


The “forest ecology” consists of 3 floors (if you count the basement and the first floor as one floor).

  • Trees thrive on the third floor – the top floor.

  • Vines, grasses, and shrubs thrive on the second floor – the middle floor.

  • Roots and sea life thrive on the first floor and in the basement – the bottom floors.

1) Top Floor

  • Trees “eat” sunlight in the morning, beginning their “meal” as soon as the Sun rises above the horizon.

  • The highest trees get first choice – tall ones like pine, date, coconut, and eucalyptus trees.

  • Trees reach for the heavens.

  • Trees resonate with the brain, lungs, breasts, shoulders, arms, skull, ribcage, cervical vertebrae, and thoracic vertebrae.

2) Middle Floor

  • Vines, grasses, and shrubs “eat” the leftover sunlight.

  • Their compensation is, they receive the Sun’s strongest radiation – its heartiest and most nourishing victuals.

  • Vines travel up and/or down in a spiral. Grasses and shrubs reach upwards, but not for the heavens.

  • Vines, grasses, and shrubs resonate with the heart, small intestines, abdominal muscles, and lumbar vertebrae.

3) Bottom Floors

  • Roots and sea life “eat” the leftovers of the leftovers – infrared radiation (heat).

  • Roots reach for the center of the Earth, and sea life flourishes underwater.

  • Roots and sea life resonate with the genitals, hips, buttocks, legs, sacral vertebrae, and coccyx.

1) Top Floor Foods

  • Eat tree foods for breakfast to nourish your brain, throat, and lungs in the morning.

  • A walnut looks like a brain. So does a pecan.

  • An almond looks like the amygdala. Amygdala is a Greek word for “almond.”

  • The ideal time for breakfast (“break the fast”) is between 7:00-9:00 a.m.

2) Middle Floor Foods

  • Eat vine, grass (cereal), and shrub foods for lunch to nourish your heart and small intestines at midday.

  • A bell pepper looks like a heart. So does a tomato.

  • The ideal time for lunch is between 12:00 noon-3:00 p.m.

3) Bottom Floor Foods

  • Eat roots and sea food for supper to nourish your genitals and sexual glands.

Yogis advise us to avoid root foods because they stimulate the Root Chakra. I ask, “What’s wrong with that?” I meditate in the morning and save sex for the evening. Tantric Sex (Sacred Sex) is the exception to the rule.

Ginseng root is well-known for stoking sexual energy and supporting potency and fertility.

So is ginger root.

And garlic root.

And dong quai root (“female ginseng”).

And maca root.

And sarsaparilla root.

And yohimbe root bark.

And mushrooms.

Mushrooms and other sexual foods usually work the “night shift.”

Sea life also supports sexual potency and fertility.

Oysters contain zinc and dopamine, raising testosterone levels and increasing desire.

Oysters boost semen production and increase vaginal lubrication.

An oyster changes its gender back and forth from male to female several times a year.

A mature sturgeon is capable of laying 3,000,000 eggs.

You can probably think of many more examples now that you see the PATTERN.

Screen Shot 2018-10-27 at 2.30.16 PM.png
Screen Shot 2018-10-27 at 2.27.50 PM.png

are your kids mal-illuminated?

SUNLIGHT  — nature’s full-spectrum light —  is the most overlooked wellness essential. Without the sun, there would be no life on this planet. Research shows that our genes are programmed to respond to exposure to full spectrum light now believed to be critical for the healthy development, growth and maintenance of your child’s body and mind.

Just like a green plant, our bodies require the full-spectrum of light exposure to thrive similar to the process of photosynthesis; a process used by plants and other organisms to convert light energy into chemical energy. Light striking the skin manufactures essential vitamin D (actually a hormone rather than a vitamin). Vitamin D has a major impact on our bodies and increases activation in more than 2000 genes that allows the body to combat disease. Light entering the body though the eyes regulates circadian rhythms (internal time clock), which are calibrated by exposure to natural light and darkness. Vital circadian rhythms control appetite, energy, mood, sleep, libido and other body-mind functions.

Our bodies are adapted to very specific lighting conditions: bright, balanced, full-spectrum light during the day and low level light in the evening followed by darkness. This rhythm of light and dark is what drives our circadian clock. Disregarding the biological adaptation to sunlight is a recipe for poor health because so much of our biology is regulated and influenced by the full-spectrum of light. Unfortunately for millions of people, including our children, the advent of the computer age has created an indoor lifestyle of ‘contemporary cave dwellers’ that are unwittingly starving for light! Weight gain, poor sleep, depression, fatigue and student learning disabilities are some of the negative side effects associated with being out of sync with the natural rhythm and radiant energy of sunlight.   

The natural hours of light and dark each day regulate hormones like insulin, serotonin anddopamine. Light curbs melatonin production at the pre-optic site connecting to the pineal gland. Research on rats showed that light, even less than that of a candle, in the dark phase (night), disrupts the production of the antioxidant melatonin (the sleep hormone) and increases tumor growth. On the other hand, long dark nights change the metabolism from sugar burning to fat burning.

Artificially long hours of light—every day, all year long—eliminate seasons, as far as the body can tell. Some people get depressed in the winter. They may go for months with little or no exposure to natural sunlight. This can be countered by getting adequate sunlight or balanced, ‘sunlight quality’ full-spectrum light when indoors during the day, especially early morning light and by reducing the amount of artificial light in one’s environment at night. When using night-lights, use a soft/dim red (red does not interfere with melatonin production at night). When children get adequate light during the day and a good night’s sleep, they are better able to think, learn, and heal from illness, and the same is true for their parents.

In short, the full blend of light wavelengths in sunlight enables our bodies to react in a balanced and beneficial way, which is one of the reasons why regular sun exposure is such a critical component of a healthy lifestyle. Absorbing daily sunlight or balanced, full-spectrum light when indoors is an all-year ideal for optimum wellness and disease prevention. Additionally, it’s also important to reduce indoor environmental lighting (half hour to an hour) prior to bedtime, especially blue light emitted from cell phones, computers and TV, which inhibits the production of melatonin.

Blood Glucose and Your Internal Clock

Have you heard popular advice to avoid eating at night? Have you ever been told that eating a large breakfast can actually help weight loss? Many links between internal clocks and the endocrine system have been revealed in several recently published studies in chronobiology. Some of the most recent research suggests that blood glucose levels are inseparably connected to our circadian rhythm and become destabilized when one’s natural 24-hour clock is out of sync.

Blood Glucose and the Circadian Rhythm

Endocrinologists and other health professionals who work with diabetic patients have long been aware that blood glucose levels vary with the time of day, even independently of eating habits and insulin use. Many people with diabetes experience what is known as a dawn phenomenon, in which the liver releases large amounts of glucose into the bloodstream just before dawn. The blood sugar can be as much as is contained in two cans of regular soda. This can cause problems for people with diabetes that is difficult to manage. In addition, diabetics are advised not to eat high carb meals late at night, as this often causes higher blood glucose levels than the same foods would cause at other times of day.

The possibility of a link between the circadian rhythm and blood glucose levels was further explored in a 2014 study finding that shift workers have heightened risk for diabetes compared to the population. However, the exact biochemical cause of this link was unknown. A new study in chronobiology has connected the dots, showing that blood glucose levels and insulin resistance both are subject to an internal 24-hour clock. Working evening and night shifts disrupts one’s circadian rhythm, throwing one’s behaviors out of sync with hormone levels that are time dependent. This can give rise to a wide range of health issues, including cancer, heart disease, and diabetes.

Eating, Sleeping, and Shift Work

In this recent study, a group of people lived under laboratory conditions that were rigidly controlled. Their diets and time spent sleeping were kept identical. However, schedules were modified to see their effect on health when all other factors are the same.

For eight days, study participants had a normal daily rhythm with breakfast in the morning, dinner in the evening, and sleep at night. This schedule was then reversed for four weeks. The participants ate breakfast in the evening, worked all night, ate dinner in the morning, and slept all day. Blood glucose levels were tracked throughout the experiment, with surprising results. Post-meal blood glucose levels were higher by 17% in the evening than in the morning, even after identical meals. This occurred regardless of what shift the study participants worked.

It’s Not Just What You Eat, But When

This new information offers a possible explanation for the fact that shift workers are more likely to develop diabetes. Breakfasts are higher in carb content than dinners in the Western world; eating this type of meal in the evening can lead to sustained blood sugar fluctuations that eventually cause insulin resistance. When people live lives that are not attuned with the natural rhythm of their endocrine system, blood glucose levels may become unstable enough to contribute to the development of diabetes. This is likely the cause of higher levels of diabetes in shift workers.

In addition, this explains why shift workers often have a more difficult time managing diabetes and are more likely to be obese. A discrepancy between actual lifestyle and the body’s natural rhythms, called circadian misalignment, can be devastating to health.

This new information does not apply only to shift workers. Many people lead busy lives in which their circadian rhythm is an afterthought. The increase in obesity, metabolic syndrome, and type 2 diabetes may be linked to widespread circadian misalignment.

The Future of a Diet Based on Chronobiology

The challenges of modern life are not going to disappear, but they can be managed to be in better alignment with our circadian rhythm. For example, higher carb meals can be eaten in midday rather than at night and thus have less effect on blood glucose. Shift workers and other people who cannot sleep at normal hours can use light therapy and melatonin supplementation to align their circadian rhythm with the rhythm of their life and eating habits. In fact, medical professionals are already holding research trials to determine whether scheduling food intake at certain times may have immense positive health effects even for people who work a normal day shift.

Our internal clocks clearly are linked to blood glucose levels and the many diseases associated with uncontrolled blood glucose. Modern people will certainly benefit from knowing how they can make simple lifestyle changes to improve their overall health.

Weight Management Through SOL


Lose weight faster and age more slowly…how does that sound? When it comes to weight loss, it really pays off to eat consciously. If you choose wisely, theoretically, you won’t even have to count calories!


During the day there are several “Happy Eating Hours” – specifically, between 11am and 4pm – when the consequences of poor nutrition are less severe. Conversely, the critical hours for eating right are in the morning and evening.

When it comes to digesting and assimilating calories and nutrients from foods such as turkey, steaks, cereals, burgers, hot dogs, pizzas and pasta, chronobiology plays an important role. A calorie isn't just a calorie; the time at which you eat each meal is crucial.


A healthy and a well-balanced diet includes foods from three major groups, the most important of which is carbohydrates like those found in all baked goods, noodles, potatoes, corn, rice, sugar, jam, fruits, soft drinks and alcohol. Carbohydrate intake should account for 40% of your daily nutrition. The second important group is proteins, which should account for about 30% of your daily intake. Foods rich in protein are fish, meat, eggs, milk and cheese. The remaining 30% of your nutrition should come from fats. These can be found in butter, oils, margarine, cream, and also in meat and fish.

Billions of cells in the human body burn the carbohydrates, proteins and fats derived from the food consumed to provide our body with the energy it requires. A gram of carbohydrates provides us with four calories of energy, a gram of protein with two to five calories, and a gram of fat with nine calories. Alcohol provides about seven calories per gram. The calories that we don’t burn are stored in the form of fat, thus contributing to weight gain.

Every process in your body requires energy – even the process of digesting a meal. The energy required can vary considerably, and ranges from one hundred to three hundred calories. For example, whole wheat products are digested more slowly and require more energy to digest than white bread.

The body obtains nourishment in two ways: either from the blood or from the body’s fat deposits. Ultimately, the decision is yours – and it hinges on what you eat and when you eat it.


The body prefers carbohydrates. Baked goods, french fries, sweet snacks and sweetened or alcoholic beverages are converted into glucose. These glucose molecules enter the bloodstream and pass by your seventy billion cells. Each one of your cells has to open a channel in order to consume the glucose molecules it needs.

Unfortunately, when you consume carbohydrates, the sugar molecules they contain enter the bloodstream and are used for energy; as a result, your fat stores remain untouched for hours. In simple terms, this means that if you want to reduce your body’s fat deposits you would first have to stop consuming baked goods, french fries, sweet beverages, sugar and alcohol; by doing so you force your body to burn fat cells and use them as an energy source. The body needs constant energy, so by avoiding carbohydrates for a period of time, you can increase the fat burning process. However, just one wrong meal can lead to an increase in glucose, stopping the fat-burning process immediately. Abstaining from carbohydrates during a stressful day can prove difficult, especially if there are tempting foods around. To make things easier, chronobiologists have developed a trick that really works: disciplining oneself in order to lose weight while sleeping.


Now imagine: You enjoy a delicious dinner without carbohydrates—according to recommendations by a nutritionist or dietitian—in the evening, and don’t indulge on any snacks in front of the TV before going to bed, and the following morning, you weigh a pound less! Without even lifting a finger, your organs have consumed a very large amount of energy while you slept.

At night, the process of regeneration occurs at full speed. If you avoid carbohydrates in the late afternoon there is no glucose available in your bloodstream, so your body is forced to break up fat cells and transform these fat deposits into energy to perform its nightly functions. As a result, when you wake up in the morning, millions of your fat cells have shrunk overnight.

Evolution has made it difficult for us to get rid of fat deposits because they are crucial as emergency energy resources during hard times. That’s why the hormone insulin ensures that hungry cells will use the last glucose molecule in your blood before utilizing your fat deposits for energy. As a result, those fat deposits around the belly, thighs and upper arms are stubborn. Even slim individuals have energy reserves for two to three months stored in these cells. In overweight individuals, fat reserves can last for an entire year or longer.

The pancreas produces the hormone insulin. Every time your body breaks down carbohydrates, glucose is introduced into the bloodstream. This results in an increased blood sugar level, prompting the release of insulin. Insulin encourages your cells to absorb the excess glucose in the blood. In just two to five minutes after blood sugar levels rise, the resulting insulin surge reaches its maximum level. In this way, insulin prevents energy extraction from other sources, such as from fat cells.


The human body expects the consumption of three meals a day, as people have been doing for centuries; in the morning, afternoon and night. At these times the body releases insulin at peak levels so that the glucose from the food you eat can be used up by your cells.

We all know the dietary recommendation to eat five small meals a day: Basically, eating smaller portions but more often. This creates a problem, as the additional two snacks involved are not part of the evolutionary plan. As a result, there is no insulin spike. The same happens at nighttime when we are not intended to eat. Without this dispenser-insulin, a portion of glucose may remain unused in the bloodstream, which eventually ends up in the fat reservoirs. This means that the same amount of calories, spread over five meals, actually increases the risk of fat deposits.

As an alternative, consuming carbohydrates in the morning, a combination of protein and carbohydrates at lunch, and protein in the evening will lead to a massive insulin overproduction as long as no snacks are taken in between meals. The insulin will then disappear from the bloodstream by the end of the day, and the process of fat burning will begin. During this process, fat is converted into free fatty acids, which are then broken down to generate energy.

For many of us this scenario remains a dream, because sugar molecules and insulin in the blood constantly push things in a different direction. However, clever and strong-willed individuals would consciously avoid carbohydrates several hours before sleep.

Since our body does need a certain amount of carbohydrates, chronobiologists provide a clear recommendation: start the day with plenty of carbs in order to achieve the forty percent share of carbohydrates required from your food within the first two meals. In other words, lots of hash browns, pancakes and maple syrup, buns, bread and jelly in the morning. Cereals such as oatmeal and corn flakes for breakfast are even permitted, although they contain sugar.

And here is the good news: you can eat whatever you desire at lunch. What matters the most are the first and the last meal of the day.


Breakfast: Fresh ripe tree Fruits, handful of nuts, citrus alone

Lunch: Fresh green salad, seeds, grain, or steamed veggies

Dinner: fish or seaweed, roasted roots, rice