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., Stanford sleep and circadian scientist, explains how internal clocks shape energy, focus, productivity, and cognition. He discusses circadian biology, why clocks matter, ADHD-related rhythm disruptions, device and light impacts, practical steps to strengthen rhythms, CBT-I and melatonin roles, and seasonal, hormonal, and lifestyle influences on sleep timing.
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Avoid Nighttime Devices Or Use Low Engagement Media
- Reduce nighttime electronics to avoid devices displacing sleep and increasing emotional arousal; remove electronics from bedrooms if possible.
- If you must use apps to wind down, pick low-engagement content and get bright afternoon light to blunt evening device effects.
Screens Engage More Than They Illuminate
- Screen light often seems bright but under normal room lighting it minimally changes alertness; devices mainly keep you up by displacing sleep and engaging you.
- Brief night awakenings then phone use can deliver enough light to phase-shift and wake the clock.
Seek Afternoon Light To Protect Evening Sleep
- Get bright afternoon light or go outside to raise circadian amplitude and reduce evening alerting from devices.
- Window light gives >1,000 lux and outdoor cloudy days ~10,000 lux, far stronger than indoor lamps (~75–500 lux).