WHAT IS HORMONAL CIRCADIAN RHYTHM – AND WHY DOES IT MATTER SO MUCH?

theskinrxuk
Oct 9
4 min read

Stress, insomnia, and that constant feeling of “being tired but unable to rest” aren’t random.They’re your body’s way of fighting back when you push it against its natural rhythm.So how can we learn to listen — and pause before exhaustion takes over?

1. WHAT IS THE HORMONAL CIRCADIAN RHYTHM?

Our body doesn’t function randomly.Every cell, organ, and endocrine gland follows a 24-hour internal schedule – known as the hormonal circadian rhythm.

This rhythm is governed by the brain’s “master clock,” the Suprachiasmatic Nucleus (SCN),and synchronized with many “peripheral clocks” in the liver, skin, gut, heart, adrenal glands, and pancreas.It determines when we feel alert, hungry, sleepy, or ready to recover.

When this rhythm works properly, you wake up refreshed, stay focused, enjoy your meals, and sleep deeply.But when it’s disrupted – by chronic stress, late-night work, blue light, or irregular eating –your body falls out of sync: fatigue, anxiety, insomnia, poor digestion, dull skin, and metabolic imbalance.

2. WHAT DOES THE HORMONAL RHYTHM INCLUDE – AND WHY IS IT SO CRUCIAL?

Three key hormones orchestrate this entire biological symphony:Cortisol – Insulin – Melatonin.They interact seamlessly to create the body’s cycle of wake – perform – restore.

🔹 A. Cortisol – the “wake-up clock” and the root of exhaustion

Cortisol is produced by the adrenal glands, regulated by the HPA axis (Hypothalamus – Pituitary – Adrenal).Its levels peak in the early morning, giving you focus, strength, and energy to start the day.By late afternoon, it should gradually drop to allow the body to relax and prepare for sleep.

However, when you face chronic stress, late nights, or constant pressure, cortisol fails to lower properly.

The result:

Your body stays in a constant “alert” mode – racing heart, tense mind, anxiety.
Elevated nighttime cortisol suppresses melatonin, making you tired but unable to sleep.
Chronic inflammation rises – leading to acne, dullness, and premature ageing.

Cortisol isn’t bad – it just needs to “go to sleep” when you do.

🔹 B. Insulin – the “energy switch” and rhythm of emotion

Insulin, produced by the pancreas, carries glucose into your cells – the fuel that powers the brain and muscles.Its sensitivity is highest during the day when you’re active, and naturally declines at night when the body restores itself.

But when you eat irregularly, snack late, drink too much caffeine or sugar,insulin levels fluctuate wildly or develop insulin resistance.

Consequences:

Blood sugar spikes and crashes → fatigue, sugar cravings, and post-meal “brain fog.”
Fluctuating insulin disrupts neurotransmitters like serotonin and dopamine → emotional instability.
When blood sugar drops, your body releases cortisol to compensate → adding more stress.

To stabilize your emotions, you must first stabilize your blood sugar.

🔹 C. Melatonin – the body’s “lights-off” signal and cellular repair engineer

Melatonin is secreted by the pineal gland in response to darkness.It signals the body that it’s time to rest, regenerate, and repair.

At night, melatonin:

Induces sleep and improves sleep quality.
Acts as an antioxidant, repairs DNA, regenerates cells, and stimulates collagen synthesis.

However, exposure to blue light, late-night work, and sleeping after midnight drastically reduce melatonin production.

The impact:

Difficulty falling asleep, frequent night awakenings, and morning fatigue.
Interrupted cellular repair → dull skin, weaker memory, and faster ageing.

Melatonin isn’t just a sleep hormone – it’s the “engineer” that rebuilds your body each night.

3. HOW TO RESET YOUR BODY CLOCK – THE PHARMACIST PHUONG METHOD

After years of research in Cellular Health & Gene Expression,I realized that optimal health doesn’t come from doing more –but from realigning the body’s rhythm: at the right time, in the right way, through the right hormones.

🌅 Morning – reset your cortisol rhythm

Get natural sunlight within 10 minutes of waking.
Drink 300ml of warm water; eat a protein-rich, healthy-fat breakfast (eggs, oats, Greek yogurt).
Avoid coffee in the first 90 minutes – let cortisol balance naturally.

☀️ Daytime – stabilize insulin

Work in 90-minute focus blocks followed by 15-minute breaks.
Eat lunch on time, balancing protein, fiber, and complex carbs.
Limit sugar, sweet drinks, and caffeine after 3 PM.

🌙 Evening – activate melatonin naturally

Reduce blue light exposure one hour before bed.
Have a light dinner before 8 PM.
Take a warm shower, practice 4–7–8 breathing or 10 minutes of meditation.

💞 Lifestyle alignment

Keep a consistent sleep schedule, even on weekends.
30 minutes of gentle movement daily (yoga, walking, or pilates).
Connect, share, and laugh – oxytocin and endorphins are nature’s own cortisol regulators.

When your hormones are in rhythm, your body heals itself, rebalances naturally, and regenerates its energy from within.

4. WHAT I’VE LEARNED AFTER OVER A DECADE IN PHARMACY

Health trends, products, and technologies may change every year.But one truth remains constant:

Every sustainable solution must begin with mechanism, evidence, and safety.

That’s how I translate science into practical wellness at TheSkinRx Medical Aesthetics and HomeSpa Beauty Global Franchisee –empowering women to reclaim their energy, skin, and hormonal balance through a natural, scientific, and sustainable approach.

🌿 MPharm Phuong Nguyen – Founder of TheSkinRx & HomeSpa Beauty Global Franchisee