ADHD Experts Podcast 595- How Your Circadian Rhythm Shapes Energy, Focus, Productivity and Cognitive Functioning
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Feb 24, 2026 Jamie M. Zeitzer, Ph.D., a Stanford circadian scientist studying sleep, light and wearables. He explains what circadian rhythm is and how it coordinates bodily timing. He explores common late sleep patterns and rhythm weakening in ADHD. He outlines practical fixes: regular wake times, daytime light, bedroom rules, and cautious melatonin use.
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Avoid Engaging Devices Before Bed
- Reduce nighttime electronics or choose low-engagement content to avoid behavioral stimulation that displaces sleep.
- Zeitzer emphasizes devices are optimized to keep you awake and can increase emotional arousal even if screen light alone isn't the main factor.
Screen Light Matters Most After Darkness
- Screen light's circadian impact depends on prior lighting: device light after darkness strongly shifts the clock, but normal daytime room light makes screens inconsequential.
- Zeitzer notes devices can wake you if used after middle-of-night awakenings but are less disruptive when preceded by normal light levels.
Boost Daytime Light To Protect Evening Sleep
- Get bright afternoon or midday light by going outside or sitting by a window to reduce evening sensitivity to screens.
- Zeitzer cites lux examples: indoor ~75–500, window >1,000, outside cloudy ~10,000, bright day 50–100,000 lux, showing big daytime advantage.