your circadian rhythm explained

Ever wondered why you naturally feel sleepy at night, more alert in the morning, or why your skin can look different depending on the time of day?

The answer lies in your Circadian Rhythm.

We all operate on a 24-hour cycle regulated by internal biological clocks. At the helm is the body's "master clock", located in the brain, which governs various physiological and behavioural functions including temperature, hormone release, metabolism, sleeping and cognitive function.

This clock is responsible for setting the programme for all of our bodily functions to be more efficient at certain times of the day.

At This Works, we have spent years working alongside circadian rhythm experts, sleep specialists and neuroscientists to better understand how these rhythms influence wellbeing, sleep quality and skin health. This includes collaboration with Professor Gaby Badre, a specialist in sleep medicine and clinical neurophysiology whose expertise focuses on chronobiological disorders.

Understanding your Circadian Rhythm is one of the most powerful ways to improve sleep quality, support overnight recovery and get more from your sleep products and evening rituals.

Your Circadian Rhythm is your body's internal timing system.

At the centre of this system sits the suprachiasmatic nucleus (SCN), a small group of specialised nerve cells within the hypothalamus. Often referred to as the "master clock", it receives information from the eyes about light and darkness and uses these signals to coordinate biological processes throughout the body.¹

Think of it as the conductor of an orchestra. Every organ, tissue and cell has its own rhythm, but the master clock helps keep everything working together in sync.

When this system is working well, sleep, energy levels, digestion, mood and cognitive performance tend to feel balanced. When it becomes disrupted through stress, irregular routines, travel, shift work or excessive evening light exposure, sleep quality can suffer.

chronotypes

Not everyone experiences the Circadian Rhythm in exactly the same way.

Chronotypes are variations in our natural sleep-wake preferences. Some people are naturally early risers, feeling most productive in the morning. Others feel more energised later in the day and find early starts more challenging.

Unlike mechanical clocks, our biological clocks are not perfectly synchronised. Each person's rhythm operates at a slightly different pace, influencing when they naturally feel awake or sleepy.

sleep and hormone production

Throughout the day, your Circadian Rhythm regulates the release of hormones that influence alertness and sleep.

Morning light helps stimulate cortisol production, supporting focus and energy. As evening approaches and light levels decrease, melatonin production increases, helping prepare the body for sleep.²

This natural cycle is one reason why regular bedtimes and wake times can have such a powerful effect on sleep quality.

skin repair

Late at night and during the early hours of the morning, epidermal stem cells create new skin cells, replacing older ones.

This renewal process takes place when the body is at rest and undisturbed, highlighting the importance of maintaining a healthy sleep-wake schedule.

Beautiful skin starts with a good night's sleep.

It is during this overnight recovery phase that many of the skin's restorative processes are most active.

the skin barrier

The skin barrier is the body's first line of defence against environmental aggressors, pollutants and microorganisms.

Throughout the day, skin cells perform different activities to help protect and defend the body. This changing activity may help explain why skin can feel more sensitive at certain times of day.

skin hydration

Skin hydration follows a daily rhythm too.

The skin loses more water overnight through a process called trans-epidermal water loss, meaning dehydration levels often peak during sleep.³

This is one reason why nourishing evening skincare routines can play an important role in supporting overnight recovery.

skin sebum

Sebum is the skin's natural oil, responsible for lubricating and protecting both skin and hair.

Sebum production typically peaks around midday and reaches its lowest levels during the late evening and early morning, demonstrating yet another way the body's clock influences skin function.

your skin's daily rhythm

Interestingly, skin cells have their own clocks.

These cellular rhythms can function independently and respond to external influences including pollution, temperature, humidity and ultraviolet radiation.

Throughout a typical day, your skin's priorities shift.

night (11pm-6am): sleep and repair

During sleep:

• Repair mode is activated
• Melatonin production reaches its highest levels
• Anti-inflammatory and anti-stress hormones are released
• Skin dehydration levels peak due to trans-epidermal water loss
• Cellular renewal accelerates

This is when the skin is most receptive to supportive treatments and restorative rituals.

wake-up (6am-9am): correct and protect

By morning:

• Skin may feel dehydrated following overnight water loss
• Skin barrier function can be temporarily compromised
• DNA repair activity slows
• Skin becomes more susceptible to environmental stressors and UV exposure

daytime (9am-6pm): boost and defend

During the day:

• Hydration levels begin to increase
• Sebum production peaks
• Protective functions become the priority
• Skin requires support against environmental aggressors

When people think about improving sleep quality, they often focus solely on bedtime itself.

In reality, sleep products work best when they become part of a consistent evening ritual that supports the body's natural rhythms.

Sleep aids such as a pillow spray, sleep spray or lavender pillow spray can help create sensory cues that signal to the brain that it is time to move from daytime alertness into evening calm.

Since 2004, This Works has worked alongside neuroscientists and sleep experts to better understand how fragrance, behaviour and the nervous system interact to influence sleep quality.

Our award-winning deep sleep pillow spray combines Lavender, Camomile and Vetivert in the Deep Sleep Functional Fragrance, designed to help support relaxation as part of a bedtime ritual.

In a study of 100 subjects and 100 ex-prescription users, 89% fell asleep faster than usual, 98% felt more refreshed in the morning and 97% slept better after using products from the Deep Sleep collection.*

Whether you refer to it as a sleep spray, sleeping spray, deep sleep spray or lavender pillow spray, consistency is often the key to creating a successful bedtime habit.

Supporting your Circadian Rhythm does not require a complete lifestyle overhaul.

Small changes can make a meaningful difference.

seek natural daylight early

Morning light helps reinforce healthy Circadian Rhythm timing and supports the body's natural sleep-wake cycle.⁴

maintain a regular sleep schedule

Going to bed and waking at similar times each day helps keep your biological clocks aligned.

create a consistent wind-down ritual

A warm bath with deep sleep bath oil, followed by deep sleep beauty oil and a final spritz of deep sleep pillow spray, can help create a sequence of calming signals that support relaxation and overnight recovery.

use sleep aids consistently

Sleep aids work best when they become part of a repeated routine rather than a one-off solution.

The brain responds strongly to familiar sensory cues, making products such as a pillow spray or sleep spray valuable additions to a nightly ritual.

reduce evening light exposure

Limiting bright light and screen exposure in the evening may help support the body's natural melatonin production.

When people search for sleep products, sleep aids or the best sleep spray, they are often looking for a better night's sleep.

But restorative sleep influences much more than how rested you feel in the morning.

It supports cognitive performance, skin health, emotional wellbeing and overnight recovery.

Whether you're exploring sleep products to improve your bedtime routine, looking for natural sleep aids, or searching for the best sleep spray to complement your evening ritual, understanding your Circadian Rhythm is the first step.

Your body clock is already working hard behind the scenes.

The more you work with it, the easier it becomes to enjoy deeper sleep, healthier routines and more restorative nights.