Low Morning Energy? Experts Reveal How to Reset Your Circadian Clock
Why adults over 40 are waking up tired — and what science says can help.
By Megan Collins • NF.News
Published December 02, 2025 10:00am
Morning Light Plays a Key Role in Resetting Your Circadian Clock
Experts say natural light exposure is one of the strongest signals for improving daily energy levels.
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Waking up tired despite a full night of sleep is becoming increasingly common among adults over 40 — and researchers say the culprit is often a disrupted circadian clock. This internal timing system governs sleep, metabolism, energy production and how alert a person feels in the first hours of the day.
Dr. Susan Kim, a neurologist specializing in aging and sleep cycles, says many people don’t realize how sensitive the circadian rhythm becomes with age.
“Your brain needs strong, consistent signals to know when it’s time to be alert,” she explains. “Morning light, movement, nutrition and bedtime routines all influence how energized you feel the next day.”
Modern habits — late-night screens, inconsistent schedules, stress and poor sleep hygiene — can shift the circadian rhythm off its natural track. When that happens, even eight hours of sleep may not translate into morning energy.
Why low morning energy becomes more common after 40
Experts say several biological changes contribute to morning fatigue in midlife. Melatonin production becomes less consistent, cortisol peaks flatten and sleep depth often declines — even in people who don’t consider themselves “poor sleepers.”
Lifestyle factors intensify the effect. Too little morning sunlight, excess caffeine later in the day, high stress and irregular meal timing each disrupts the body’s ability to synchronize its clock. Over time, this leads to waking up groggy, relying on stimulants and experiencing predictable afternoon crashes.
Medical evaluation can help rule out deficiencies or conditions like sleep apnea, but even adults with normal results may still feel persistently tired if their circadian signals are misaligned.
How morning light resets the circadian clock
Researchers consider morning sunlight one of the strongest natural tools for improving daily energy. When light enters the eyes, it sends a signal directly to the brain’s suprachiasmatic nucleus — the master clock — triggering a cortisol rise and suppressing leftover melatonin.
Dr. Kim says this is essential for adults who struggle with low morning alertness.
“When you get natural light early in the day, you give your brain the exact cue it needs to start your internal engine.”
Light doesn’t need to be direct or intense; even stepping onto a balcony or opening curtains soon after waking can help. Experts recommend 5 to 15 minutes of natural light exposure within the first hour of the morning.
Movement, meals and supplements that support circadian balance
Experts say morning movement — even light stretching or a short walk — reinforces the brain’s wake-up signal. Consistent meal times also help regulate energy production throughout the day.
Some adults turn to supplements for additional support. Magnesium may help with nighttime relaxation, while adaptogens like ashwagandha are being studied for their potential to support stress balance, which indirectly influences sleep. Vitamin B-complex may support energy metabolism in individuals with deficiencies.
Dr. Kim explains the connection this way:
“A structured routine strengthens the body’s response to any supplement. Consistency is what stabilizes your clock.”
Experts emphasize that supplements are not a replacement for healthy sleep hygiene, but many adults find they enhance the effectiveness of lifestyle changes.
Practical steps to reset your circadian clock
Researchers point to several habits that help adults realign their energy patterns:
- Expose your eyes to natural light within the first hour after waking.
- Get gentle movement early in the day to activate alertness pathways.
- Limit late-night screen exposure, which can delay melatonin.
- Keep sleep and wake times consistent, even on weekends.
- Avoid caffeine late in the afternoon, which can shift your clock.
- Support relaxation at night through predictable wind-down routines.
Adults who adopt these steps often notice improvements in morning energy within one to two weeks.
Those who continue struggling with persistent fatigue may benefit from discussing sleep patterns, nutrient levels or hormonal factors with a healthcare provider. Many specialists agree that a well-supported circadian rhythm is one of the most powerful tools for improving daily function, particularly after age 40.
Verified by:
Susan Kim, MD
Medical Reviewer
Megan Collins is a writer for NutraFocus News.
Estimated Read Time
6 Minutes
Keywords:
circadian clock, low morning energy, circadian rhythm reset, morning fatigue 40+, wellness routine, natural sleep support
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