The Circadian Code

A circadian-biology guide to timing light, meals, sleep, and activity across the day.

Research indicates that circadian rhythms coordinate time-dependent biological processes and that disruption is associated with poorer health outcomes. Time-restricted eating has shown promising but still early metabolic findings, and further clinical and mechanistic research is needed. A randomized trial of a combined sleep and circadian intervention improved subjective sleep quality and well-being, but objective actigraphy and sleep-diary measures did not significantly differ between groups. These findings support cautious lifestyle exploration rather than disease-treatment claims.