Why Breaks Matter - Understanding Circadian and Ultradian rhythms

In our busy, always-on world, it’s easy to forget that our bodies run on natural rhythms, built-in biological clocks that help us function at our best.  Two of the most important cycles that govern your health and mental well-being are circadian rhythms and ultradian rhythms.  These are our ancient body clocks.  We used to get up with the sunrise and go to bed at nightfall but light in our homes and other stimulus has changed this natural rhythm.  So much so that we have become untethered from our natural body clocks and many other functions are out of sync, especially hormones in women.  Understanding these rhythms and how to work with them rather than against them, can dramatically improve how you feel, think, sleep and live. 

Let’s break them down.

What Are Circadian Rhythms?

Your circadian rhythm is your 24-hour internal clock. It’s regulated by your brain (specifically, the suprachiasmatic nucleus in the hypothalamus) and influenced mainly by light and darkness.

This rhythm affects:

When you feel alert or sleepy

Your body temperature

Hormone release (like cortisol and melatonin)

Your digestion and metabolism

A healthy circadian rhythm helps you wake up with energy in the morning, feel focused during the day and wind down naturally at night.

What About Ultradian Rhythms?

While your circadian rhythm operates on a 24-hour cycle, ultradian rhythms are shorter cycles that repeat throughout your day, typically every 90 to 120 minutes. These control your natural peaks and dips in energy, focus and performance.

During each ultradian cycle, your brain moves through a period of high alertness (peak focus and energy), followed by a natural dip (fatigue, fogginess or irritability). This is your body asking for a break, but most of us push through it.

Why Do These Rhythms Matter for Your Health and Mental Well-being?

Better Energy & Focus

When you align your work and rest with your ultradian rhythm, you stop fighting your brain’s natural flow.

You will find that:

Tasks feel less draining, your attention span improves and you make fewer mistakes.

Reduced Stress & Burnout

Ignoring the natural need for breaks overloads your nervous system and keeps stress hormones like cortisol elevated.

Over time, this leads to:

Anxiety, mood swings, trouble sleeping and increased risk of burnout.

Taking even short breaks, 5 to 20 minutes every 90 minutes, lowers stress and helps you reset emotionally and mentally.

Deeper Sleep

Your circadian rhythm controls the release of melatonin, the hormone that helps you fall asleep. When your rhythm is thrown off (by inconsistent sleep times, too much screen time at night or not enough natural daylight), it disrupts your sleep cycle.

The result? You:

Struggle to fall or stay asleep, wake up groggy and miss out on deep, restorative rest.

Respecting your natural rhythms during the day actually improves how well you sleep at night.

How to Support Your Rhythms Daily

Anchor Your Day with Light

Get morning sunlight within the first 30–60 minutes of waking. It boosts alertness and helps set your body clock.

Dim your lights and screens 1–2 hours before bed to help melatonin production.

Take Regular Breaks

Work in 90-minute focus blocks, followed by 5–20 minutes of rest.

Step away from screens. Move your body. Breathe deeply. Take a walk. Stretch. Daydream.

Stick to a Sleep-Wake Routine

Wake up and go to bed at roughly the same time every day, even on weekends.

Avoid late-night caffeine, alcohol, and heavy meals that can interfere with your rhythm.

Eat in Tune with Your Clock

Aim to eat meals at regular times and avoid heavy meals close to bedtime.

Digestion is also rhythm-driven, your metabolism slows in the evening.

Try to Work, With Your Body, Not Against It

When you ignore your natural rhythms, life feels harder than it needs to. You might feel tired but wired, foggy in the afternoon, stressed for no reason or wide awake at midnight.

But when you honour these inner cycles, everything starts to shift:

You focus better and sleep more deeply. You manage stress with greater ease and feel more grounded and emotionally balanced

So instead of pushing through the next dip in energy, pause.

Take that break. Step outside. Breathe.

Your brain, and your body, will thank you.