The Impact of Jogging on Your Circadian Rhythm

What Is the Circadian Rhythm?

Your circadian rhythm is your body’s internal clock, which dictates when you fall asleep and wake up. It also influences your hunger cues and how well you perform during workouts. This clock runs on a roughly 24-hour cycle and is primarily influenced by light. For example, artificial light, like the blue light from your phone, can disrupt your sleep cycle. When the sun rises, your body receives signals to wake up and be alert. As the sun sets, those signals shift, encouraging rest and recovery.

When your circadian rhythm is in sync, you feel energized during the day and sleep soundly at night. However, disruptions from late-night screen time, inconsistent sleep schedules, or lack of natural sunlight can leave you feeling more tired and anxious. The good news? Regular exposure to natural light at the right times—especially during running—can help reset your circadian rhythm and enhance your overall well-being.

How Circadian Rhythm Disorders Affect Mental Health and Performance

When your circadian rhythm is out of sync, it impacts more than just your sleep. A disrupted sleep-wake cycle can be linked to increased stress, anxiety, and depression. With insufficient rest, your body produces more cortisol—the stress hormone—making it harder to stay calm and focused.

For athletes and runners, lack of sleep can severely affect performance. Poor rest can lead to slower reaction times, decreased endurance, and a higher risk of injury. Recovery is also hindered, making routine workouts feel more taxing. Resetting your internal clock through light exposure from sunrise and sunset jogs can be crucial for performance.

The Mental Benefits of Sunrise and Sunset Jogs

Running at these times carries many benefits. It's not just a workout—it's a natural way to reset your mind, calm your nervous system, and elevate your mood. With one in five people facing mental health struggles, the timing of your jog can significantly impact your mental well-being.

1. Sunrise Runs: Wake Up Happy and Focused

Morning sunlight triggers the release of serotonin, a neurotransmitter that boosts mood. Additionally, exercising in the morning helps burn off excess cortisol. Regular exposure to daylight aligns your sleep cycle with sunrise and sunset, making it easier to fall asleep and stay asleep at night. Plus, running in the morning creates a sense of accomplishment, setting a positive tone for the day ahead.

2. Sunset Runs: Unwind and De-Stress

Jogging in the evening helps clear your mind after a long day, reducing mental clutter and stress. As it gets darker, it naturally signals to your brain that it’s time to wind down. This helps in transitioning into a restful evening. Engaging in a run can lower anxiety levels and improve relaxation before bed.

The Science Behind Exercising in the Morning vs. the Evening

Running triggers the release of endorphins, which reduce anxiety and promote well-being. Here’s how morning and evening jogs have unique benefits for syncing your circadian rhythms.

Morning Jogs: The Ultimate Reset Button

Running in the morning naturally releases cortisol, which helps you feel less stressed and improves interactions with others. Early exposure to sunlight acts as a light therapy, sending strong signals to your body to wake up and become alert. This helps anchor your circadian rhythm, making it easier to wind down later.

Evening Jogs: The Perfect Wind-Down

If you're a night owl, an evening jog might suit you better. While high-intensity exercise too soon before bed can be energizing, a sunset run several hours before sleep can help prepare your body for rest. Coupled with a calming bedtime routine—like stretching or sipping herbal tea—it signals your brain to power down. This combination of movement and mindfulness helps reduce anxiety and promotes a deeper sleep.

Practical Tips for Sunrise and Sunset Jogs

Whether you’re starting the day with a sunrise jog or ending with a sunset run, a few strategies can help maximize the benefits.

1. Time It Right

Start your sunrise jog soon after dawn to absorb morning light and kick-start your body clock. Similarly, finish your sunset jog at least an hour before bedtime to allow your body to cool down.

2. Choose the Right Route

Select open areas like parks or quiet roads where you can receive maximum natural light exposure. If you run near traffic, wear reflective gear for safety during darker hours.

3. Stay Consistent

Schedule your jogs to fit your lifestyle. If waking up early is challenging, gradually set your alarm 15 minutes earlier each week. Alternatively, evening jogs can still achieve similar benefits.

4. Dress for Conditions

Expect cooler temperatures during morning runs. Layer up and choose moisture-wicking fabrics. Conversely, opt for breathable clothing during warmer evening runs, and stay hydrated.

5. Pair It With Mindfulness

Dedicate a moment before and after each run to stretch, breathe deeply, and appreciate the sunrise or sunset. Focusing on your surroundings can transform your run into a moving meditation, helping alleviate anxiety.

Additional Mental Health Benefits of Running

Aside from resetting your circadian rhythm, running offers substantial mental health benefits:

• Boosts Mood and Fights Depression: Regular aerobic exercise increases levels of serotonin and dopamine—key neurotransmitters for mood regulation.

• Improves Focus and Mental Clarity: Running increases blood flow to the brain, enhancing cognitive function and attention.

• Builds Resilience to Stress: Regular jogging helps the body manage stress and provides a healthy outlet for negative emotions.

  
  

Chasing the Sun

If your sleep schedule feels chaotic, your anxiety is high, and your energy levels are erratic, consider this: it might not be an extra cup of coffee you need. It could be the sun. Syncing your runs with sunrise or sunset not only provides a solid workout but also gives your internal body clock the light signals vital for proper function.

Running during these times serves as a natural form of light therapy. It can help reset your circadian rhythm and restore balance to your sleep-wake cycle. Consistent exposure to natural light at strategic times reinforces the rhythm your body thrives on, significantly influencing your calmness, focus, and overall restfulness.

Incorporating these jogs into an upgraded sleep hygiene routine complements habits like turning off screens before bed, winding down, and adhering to regular sleep times. Small shifts can lead to major improvements in mental health, mood, and sleep quality—one sunrise or sunset jog at a time.

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Beth Rush is the fitness editor at Body+Mind. She writes about how women with PCOS can hack their exercise routines to balance their hormones naturally. She covers topics like plant-based recipes for athletes and preaching the benefits of green exercise. You can find Beth on X @bodymindmag.