As we age, our circadian rhythm becomes less sharp. Many older people sleep earlier, wake up too soon or suffer from poor sleep. This can affect memory, heart health and immunity.
Good news? You can reset your body clock naturally. Getting bright sunlight in the morning, eating meals at the same time every day and staying active during daylight hours can all help.
Scientists also believe that timing your medicines and treatments (called chronotherapy) with your body clock may improve how well they work — especially for diseases like cancer, heart disease, and diabetes.
So if you’re looking for a free way to stay younger and healthier — start by waking with the sun.
Light tools to support your clock
- Morning light box: Mimics sunrise. Use for 20–30 minutes.
- Amber glasses/Blue light filters: Wear after 6 PM to block sleep-disrupting blue light.
- Smart light bulbs: Shift light colour to match natural day-night changes.
- Sunrise alarm clocks: Gently wake you with rising light—great for dark homes.
Next week we shall discuss how our circadian rhythm is related to treatment.
Sample daily schedule for healthy aging
| Time | Activity | Why It Matters |
|---|---|---|
| 6:00–7:00 AM | Wake up & get sunlight | Resets body clock and stops melatonin. |
| 7:30–8:00 AM | Light walk/stretch | Boosts energy and mood. |
| 8:00–9:00 AM | Healthy breakfast | Supports digestion and stable blood sugar. |
| 10:00–11:00 AM | Outdoor chores or social time | Brain sharpest; sunlight lifts spirits. |
| 12:00–1:00 PM | Light lunch | Digestive peak time. |
| 1:00–2:00 PM | Rest or short nap | Prevents energy dips; improves alertness. |
| 3:00–5:00 PM | Indoor hobbies (reading/music) | Relaxing brain time—avoid screens. |
| 5:30–6:30 PM | Light dinner | Keeps night digestion light. |
| 6:30–7:30 PM | Calming routine or walk | Winds the body down for rest. |
| 8:00–9:00 PM | Soft lighting, no screens | Prepares brain for sleep. |
| 9:00–10:00 PM | Sleep (cool, dark room) | Deep sleep helps body and mind heal. |
🔴 Dr Bura practises Plant based Dietary Consultancy at Golden Rose Hotel in Arusha from Monday to Saturday 4–6pm. His contact is 0626625471.
