Archive · 14 Sep 2026
Circadian Rhythm Disruption Can Undermine Focus, Mood And Brain Health
Your body has an internal clock that helps control when you feel awake or tired.
It uses clues such as daylight, activity and daily routines.
Waking in the afternoon every day can make your body treat that time as morning.
Exercising late at night can keep your body warm and your brain alert.
This may make it harder to fall asleep at a regular time.
Poorly timed sleep can make it harder to focus and may affect mood.
Getting daylight soon after waking can help move the body clock earlier.
Exercising earlier and relaxing before bed may also help.
Irregular sleep schedules can shift the brain’s internal clock away from normal daytime demands.
Late-evening exercise may delay sleep by raising body temperature and alertness.
Disrupted circadian rhythms may contribute to poor concentration, low mood and exhaustion.
Daylight soon after waking can help gradually reset a delayed body clock.
Earlier workouts and calmer, dimmer evenings may support better sleep timing.
- Who
- Young people with delayed sleep schedules, as discussed by Dr. Prashant Kumar Chaudhary, Director of Neurosurgery at CK Birla Hospital, Delhi.
- What
- The article explains how disrupted circadian rhythms may affect sleep, concentration, mood and long-term brain health.
- When
- The disruption is associated with repeatedly waking in the afternoon and exercising late in the evening, especially close to bedtime.
- Where
- The article focuses on daily routines involving daylight, indoor environments, gyms and nighttime activity; the author is based at CK Birla Hospital, Delhi.
- Why
- Light, activity and routine help regulate the body clock, while late waking and late intense exercise can shift it and delay sleep.
- Main issue
- Repeatedly mistimed sleep and activity can push the body clock later.
- Body-clock cues
- The brain uses light, activity and routine to set its internal clock.
- Late exercise effect
- Exercise can raise core body temperature and adrenaline, increasing alertness.
- Suggested daylight exposure
- Getting outside within the first hour or two after waking may help reset the clock.
- Suggested workout timing
- The article recommends finishing exercise at least three hours before bed where possible.
- Evening habits
- Dimming lights, reducing scrolling and limiting high-intensity stimulation may support winding down.
- When to seek help
- Persistent concentration problems, low mood or exhaustion should be discussed with a doctor.