Orthopaedic surgeon reveals ways to protect circadian rhythm

Mumbai-based orthopaedic surgeon, health educator, and NutriByte Wellness co-founder Dr Manan Vora outlined the essential daily habits required to protect circadian rhythm health on Wednesday, July 15, 2026. The medical expert detailed how modern lifestyles and irregular schedules quietly disrupt the body's internal clock, affecting overall physical well-being.

Hindustan Times reported on the wellness guidance, which Vora originally published in an educational video update on his official Instagram account. The surgeon explained that the body's natural 24-hour clock regulates critical physiological functions, including hormone release, digestive processes, body temperature, hunger, and food processing. He warned that common habits, such as waking up at different times each day, skipping morning sunlight, and eating dinner at midnight, throw this biological system off balance.

Vora emphasised that relying on temporary sleep aids like melatonin tablets cannot resolve systemic disruptions, noting that the human body prioritises consistency over absolute perfection. He noted that every internal organ—including the liver, gut, and brain—operates on this coordinated internal timing system. By establishing a highly structured daily routine, individuals can align their bodies with these natural cycles to address underlying health concerns rather than merely treating superficial symptoms.

To successfully protect circadian rhythm alignment, the surgeon recommended waking up at the same time daily, including on weekends, and obtaining direct sunlight exposure during the first hour of waking. He also advised eating meals at consistent times, dimming indoor lights in the evening, and avoiding mobile phone use for at least one hour before sleeping. Vora concluded that synchronising this internal system ensures the entire body functions collaboratively rather than causing systemic strain.

What is circadian rhythm?

• The circadian rhythm operates as the body's natural 24-hour internal clock.
• This internal biological clock regulates hormones, digestion, body temperature, and hunger.
• It directly influences how the human body processes daily food intake.

What’s messing up your body clock?

• Waking up at a completely different time every single day.
• Skipping natural morning sunlight exposure during early waking hours.
• Consuming late-night dinners at midnight and relying on melatonin tablets.

How to protect circadian rhythm?

• Maintain a consistent wake-up time daily, even during weekends.
• Seek natural sunlight within the first hour of waking up.
• Keep meal times consistent and dim household lights at night.
• Put away mobile phones at least one hour before going to sleep.

Note: This article is based on user-generated content from social media, and the claims have not been independently verified. It is for informational purposes only and is not a substitute for professional medical advice. Readers should consult a doctor with any questions about a medical condition.