Circadian Rhythm for Peak Performance
Your body operates on an internal clock called the circadian rhythm, which regulates your energy levels, sleep, focus, and overall recovery. As an elite athlete, understanding and optimizing your circadian rhythm is a game-changer for performance. When your body’s clock is aligned, you wake up feeling refreshed, your energy is steady throughout the day, and your sleep quality improves—all critical for training and competing at your best.
The Power of Natural Sunlight
One of the simplest and most effective ways to regulate your circadian rhythm is through exposure to natural light—especially in the morning. When sunlight hits your eyes early in the day, it signals to your brain that it’s time to be alert and active. This process shuts down melatonin (the sleep hormone) and boosts cortisol at the right time, giving you the energy you need to attack the day.
Why morning sunlight is a must:
Boosts energy and focus. Exposure to natural light within the first 30 minutes of waking helps your brain fully wake up, keeping you sharper throughout the day.
Regulates sleep patterns. The earlier you get natural sunlight, the stronger your body's natural sleep-wake cycle becomes, making it easier to fall asleep at night and wake up refreshed.
Increases vitamin D production. Vitamin D is crucial for muscle function, bone strength, and immune health—all of which impact your ability to train and recover.
How to apply it:
Get outside within 30-60 minutes of waking up for at least 10-15 minutes.
If possible, get direct sunlight on your skin (without sunglasses) for an even greater effect.
The Importance of Morning Movement
Your body was made to move, and starting your day with activity sets the tone for high performance. Movement in the morning increases blood flow, wakes up your muscles, and helps shake off any stiffness from sleep.
Why getting active in the morning matters:
Kicks off metabolism and energy production. Physical movement signals your body to start producing energy efficiently for the rest of the day.
Enhances mental clarity and reaction time. Even a short bout of exercise can improve your brain function and decision-making—key for a high-level hockey player.
Reduces stress and anxiety. Movement triggers endorphins, helping you stay mentally locked in.
How to apply it:
Start your morning with light movement: bodyweight exercises, stretching, mobility work, or a short walk.
On training days, use a structured warm-up to fully wake up your system.
Building a High-Performance Circadian Rhythm Routine
Wake up at the same time every day. Even on non-game days, consistency is key to keeping your body’s rhythm locked in.
Get natural sunlight first thing in the morning. Aim for at least 10-15 minutes outside.
Move your body. Activate your system with stretching, walking, or bodyweight exercises.
Fuel properly. Start your day with quality nutrition—protein, healthy fats, and complex carbs—to sustain energy levels.
Avoid screens at night. Blue light from phones and TVs disrupts melatonin production, making it harder to get quality sleep.
Control Your Rhythm, Control Your Performance
Your body’s internal clock influences every part of your game—from energy levels to recovery. By prioritizing morning sunlight, movement, and a consistent daily routine, you give yourself an edge over the competition.
