The clock is ticking, time is passing, and few of us are getting any younger – well, make that none of us. But there are a number of ways to slow the hands of time. One of the easiest, and most direct, ways is to take advantage of the clock that’s built into every one of us -- the internal master clock, aka your circadian rhythm, which runs on a 24-hour cycle. That inner clock is what helps regulate when you feel sleepy or alert, when you’re hungry, and even how your body fights off illness.

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But what does that have to do with aging? Well, as we get older, this clock starts to tick a little differently. The shift doesn’t just make us tired a little earlier at night—it’s actually connected to how we age, our health, and even how long we live! So, let’s unpack what you need to know about keeping your internal clock in sync to support better aging for the long-haul as well as for everyday well-being.

Circadian rhythms – and your body clock basics.

Your circadian rhythms are basically the body’s 24-hour operating system. Those rhythms are the built-in biological cycles, working across multiple systems, that tell your body when to sleep, eat, wake up, and perform any number of behind-the-scenes tasks — like controlling your body temperature, blood pressure, and hormone levels. Circadian rhythm keeps your internal trains running on time. 

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The control center for this system is a group of neurons in your brain called the suprachiasmatic nucleus (SCN), located in the hypothalamus. The SCN keeps track of light and dark through signals coming from your eyes, and then sends out instructions to the rest of your body to stay on schedule. You might think of the SCN as the body’s conductor keeping time for the whole orchestra. 

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What’s more, every organ in your body has its own mini-clock, too—your liver, muscles, and even your skin – they all follow daily rhythms that are synced up with the master clock in your brain. When you think about all the internal clocks that are operating in your body simultaneously, it’s easy to see why staying in rhythm is so important to overall health and ultimately your longevity.

Aging starts to mess with your circadian rhythms.

As we age, our circadian rhythms start to get a little wobbly, a hair less exacting. You may start to notice subtle (and sometimes not-so-subtle) changes, with the most obvious ones being:

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• you start to morph into an early bird: Older adults often find themselves waking up earlier and feeling sleepy in the early evening. That’s because your circadian rhythm starts to shift forward—a “phase advance.”
• your sleep starts to get more fragmented – as in, it becomes harder to stay asleep throughout the night. You wake up more often, you sleep lighter, and you’re getting less deep sleep overall.
• your sensitivity to light drops – as in, as we age, our eyes don’t let in as much light, and the SCN gets less responsive to light signals. That makes it harder for the internal clock to stay synced with your external environment.
• your circadian rhythms get weaker – making daily ups and downs in body temperature, hormone levels, and alertness throughout the day less pronounced.

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Not a pretty picture but, the older we get, that body clock slippage, as subtle as it may be, can impact far more than just our sleep.

The cellular link between your circadian rhythm and aging.

Beyond what a less precise body clock feels like, what’s actually going on inside at the cellular level? Turns out, the same genes that keep your circadian clock running are also deeply tied in to how well you age. Among the interconnected biggies:

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• BMAL1: This gene is a key player in our internal clock system and when all is working well, aging progresses at a normal pace. However, in animal studies, researchers have found that when BMAL1 is removed, mice wind up aging sooner and more quickly, and develop issues like sarcopenia (muscle loss), cataracts, and shortened lifespans.
• SIRT1: This gene modulates both circadian rhythms and aging, helping with DNA repair, mitochondrial function and metabolism. It also helps regulate the body clock, but as with many of our physiological systems, over time, SIRT1 levels decline.
• PER and CRY genes: These are part of the feedback loop that keeps the clock running. Changes in their function are linked to age-related diseases.

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So, in essence, if your ‘clock genes’ aren’t working properly, that out-of-sync slippage can lead to cellular damage, poor metabolism, and a faster aging process.

Disrupted circadian rhythms help speed up aging.

As we’ve come to know more and more about the importance of good sleep habits, we appreciate that shift work and irregular sleep schedules can be very hard on your health. In part, that’s because when your circadian rhythms are chronically off kilter, it can mess with your body in ways that mimic or accelerate aging. That includes:

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• Metabolic issues: Misaligned sleep and eating patterns can lead to weight gain, insulin resistance, and increased diabetes risk.
• Brain health: Poor circadian rhythms are linked to memory problems and a higher risk of neurological issues like Alzheimer’s and Parkinson’s disease.
• Heart problems: Not surprisingly, our heart keeps time too, with a consistent, daily rhythm. Disruption of that rhythm increases the risk of rapid-agers like high blood pressure, heart attacks, and strokes.
• Immune system: A misaligned clock weakens your immune defenses, making you more prone to infections, opportunistic pathogens – and a must-to-avoid, that engine of chronic illness, inflammation.
• Increased cancer risk: The clock helps control cell growth and repair. When it’s off, there’s more potential for mutations and tumor growth.

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So, simply put, a broken body clock doesn’t just reflect aging— it can actually cause you to age faster!

Aging changes how well your internal clock and genes work.

Your ‘clock genes’ themselves change as you age. With time, they become less active and their rhythms weaker. Aging also changes the way your genes are “read” by the chemical messengers that control gene expression – what scientists call epigenetics. The result? Your circadian timing gets thrown even further off. 

Beware the vicious cycle of aging and circadian disruption.

So, aging messes with your circadian rhythms, and in turn, disrupted circadian rhythms make you age faster, a classic, and unfortunate, vicious circle. That’s why the medical community is paying so much attention to the body clock these days. It’s not just a minor sleep issue. It’s a whole-body health and aging issue. 

Slow aging by getting your circadian rhythm back into a healthy groove.

OK, so, while aging may be creating challenges for keeping your circadian rhythm on course, there is a good news side to the equation. There are loads of simple, free or extremely low-cost ‘treatments’ you can do yourself to support your body clock and slow down some of the wear and tear of aging. What’s more, you can get started today, with these seven habits:

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1. Grab that morning light: Think of sunshine as your anti-aging buddy. Sunlight is the best and simplest way to anchor your circadian rhythm. Get a brief morning blast by getting outside within an hour of waking up. Sit on the porch or a park bench with a cup of coffee and let the sunshine in —even 15 minutes can make a difference!

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2. Keep a consistent schedule: Your body clock – all of your internal clocks to be precise -- love routine, so go to bed and wake up at the same time every day, even on weekends. You don’t have to retire for the night super-early if that’s not your style (some folks are natural night owls), just be consistent, and get those essential 7 – 9 hours without fail.

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3. Move your body: Regular exercise is great for keeping your clock in sync, but do get yours earlier in the day as morning or early afternoon workouts seem to be especially helpful for reinforcing a healthy rhythm. Frequent movement breaks throughout the day will also help slow your aging roll. So set that timer on your Apple Watch!

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4. Switch your screens off: One of the best things you can do a few hours before bed? Step away from the screens! Just as light in the morning enables your body to tune into the natural rhythms of light and dark, at night, light from screens and even bright overhead lights will throw those rhythms off. After dinner, switch to dimmer lighting and, if possible, warm or amber bulbs to signal to your brain that it’s time to start downshifting for the night.

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5. Tap into the rhythm of time-restricted eating: This means eating all your meals within a consistent 8–12-hour window during the day, ideally earlier in the day, instead of late at night. Doing so helps keep your metabolism and body clock in sync – and keeps digestion from disrupting your sleep once you’re tucked in for the night.

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6. Review the timing of your meds: Some medicines work better when taken at certain times of the day, and some supplements can keep you awake when you’re hoping to nod off – so timing is key. Learning about optimal timing is known as “chronotherapy” and it’s gaining traction, especially for older adults who may be on multiple meds.

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7. Use melatonin wisely: As we age, our natural melatonin levels drop. A small supplement can help reset the clock and improve sleep. But keep in mind that melatonin use should be more short-term – think days, not weeks at a time -- and with guidance from your health care practitioner.

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8. Play with light: If your body needs more encouragement in the rhythm department, consider the Re-Timer, a light therapy device that helps your body adjust to your preferred sleep time.

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‍BOTTOM LINE: Your circadian rhythm is more than just a sleep timer — it’s a key player in how your body functions and how it ages. As we grow older, the rhythm naturally shifts and weakens, but there’s plenty we can do to keep it running smoothly. From getting morning sunlight to eating on a regular schedule, small daily habits can make a big difference in how we feel, how we age, and how long we stay healthy. The science is clear: keeping your body clock in sync may just be one of our most powerful DIY anti-aging allies.