Internal biological clocks
From the discovery of biological clocks to the brain's master clock and the peripheral clocks in other tissues.
The Science of Time in the Body
Circadian Rhythm
Align your body clock for better health, longer life and a happier you
A practical exploration of the body's internal clock, daily rhythms, sleep, light, nutrition timing, yoga, Ayurveda, naturopathy and practical circadian wellness.
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- 99chapters
- 22parts
- 12appendices
- 21-dayreset programme
Circadian rhythm
Your body has a clock.
Your body has a clock.
Are you living in sync with it?
The word circadian comes from the Latin circa diem — “about a day.” The book explains it as a network: a master clock in the brain, and thousands of smaller clocks in the liver, gut, muscles, skin and immune cells, all kept in step with one another and with the outside world.
Sleep–wake rhythms
Circadian timing helps coordinate when we sleep, when we digest, and when we are alert and active.
Light and darkness
How light reaches the brain through the eye, and why the timing of light and darkness matters to the clock.
Hormonal timing
Melatonin, cortisol, insulin and growth hormone — hormones that follow a daily schedule.
Meal timing
The book treats “when to eat” as a variable worth managing as deliberately as “what to eat.”
Activity and rest
Exercise timing, morning and evening rituals, and how movement and wind-down fit the rhythm of the day.
Modern life has changed the relationship
For most of human history, sunrise and sunset did the work of setting the clock. Today the book looks at what has changed:
- Electric light
- Shift work
- Air travel across time zones
- Screens late at night
About the book
Understand your body clock. Work with it.
The book is written for readers who want to understand the body's internal clock and use that understanding to support their health through natural, non-invasive means. It draws on three streams of knowledge.
01
Modern chronobiology
The science of how the circadian system works — where it lives in the body, and how hormones and light keep it synchronised.
02
Ayurveda & yoga
The traditional daily and seasonal disciplines — Dinacharya, the doshas, yoga and pranayama, and Ritucharya.
03
The naturopathic toolkit
Hydrotherapy, herbal support, nutrition timing and lifestyle design.
- Modern chronobiology
- Ayurveda
- Dinacharya
- Yoga
- Pranayama
- Naturopathy
- Light management
- Sleep timing
- Nutrition timing
- Hydrotherapy
- Herbs
- Exercise timing
- Seasonal rhythms
- Practical routines
“Can we use light, warmth and cold, movement, herbs, and the rhythm of meals to remind the body what time it is?” From Chapter 1 of the book
What you will discover inside
Eighteen topics, explored in depth
Every topic below has dedicated chapters or appendices in the book.
Biological clocks
How biological clocks were discovered, and what happens inside the molecular clock.
Ch. 2, 29Master & peripheral clocks
The suprachiasmatic nucleus and the smaller clocks throughout the body.
Ch. 3Melatonin & cortisol
Hormones on a schedule — with insulin and growth hormone.
Ch. 4Light & darkness
The retina–brain connection, light therapy, and how circadian-relevant light is measured.
Ch. 5, 36, 76Ayurveda & Dinacharya
The Ayurvedic daily routine and its place in circadian living.
Ch. 6Doshas & daily rhythms
Vata, Pitta and Kapha cycles, a practical dosha self-assessment, and dosha-specific chrononutrition.
Ch. 7, 64, 74Yoga & pranayama
Yoga for circadian alignment, pranayama step by step, and asanas for morning and evening.
Ch. 8, 62, 79Seasonal rhythms
Ritucharya, monsoon and heat patterns in the Indian context, and a month-by-month calendar.
Ch. 9, 50, 92Shift work
Shift work and its health costs, and cross-time-zone working.
Ch. 10, 84Jet lag
Travel across time zones and the body clock.
Ch. 11Artificial light & screens
Evening light, screens and melatonin suppression.
Ch. 12Chrononutrition
Eating with your clock, appetite hormones and the timing of hunger.
Ch. 18, 75Fasting windows
Fasting windows and metabolic rhythm, and fasting festivals.
Ch. 19, 37Hydrotherapy
Hydrotherapy for circadian reset, plus extended techniques.
Ch. 17, 63Exercise timing
Exercise timing and the circadian system.
Ch. 30Personal circadian reset
Building a personal reset plan, one layer at a time.
Ch. 2021-day reset programme
A structured three-week naturopathic circadian reset programme.
Ch. 23Self-assessment & tracking
A daily circadian log, weekly review questions and personal reflection pages.
App. B, L
The practical value
More than information — a practical guide
The book translates circadian concepts into everyday choices, and deliberately starts with a small core set of changes rather than asking you to change everything at once.
Morning
A consistent wake time and time outdoors in daylight.
Midday
Meal timing, with the largest meal at midday.
Afternoon
A brief walk or stretch to counter the natural dip.
Evening
A lighter meal, dimmer lights and a screen cutoff.
Night
A wind-down routine and a fixed intended bedtime.
Morning routines
A detailed morning ritual walkthrough.
Ch. 45Evening routines
A detailed evening ritual walkthrough and a sample guided relaxation script.
Ch. 46, 68Light exposure
Light, screens and the light environment at home and work.
Ch. 12, 32, 80Sleep timing
Sleep architecture, napping and caffeine timing.
Ch. 58–60Meal timing
Chrononutrition, sample meals for a circadian-aligned day.
Ch. 18, App. GMovement
Exercise timing and gentle morning and evening practice.
Ch. 30, 79Yoga & pranayama
Step-by-step breathing techniques and yoga asanas.
Ch. 8, 62, 79Seasonal routines
Ritucharya and a month-by-month seasonal circadian calendar.
Ch. 9, 92Travel
Jet lag and travel across time zones.
Ch. 11Shift work
Using consistent time cues, whatever the schedule.
Ch. 10Personal tracking
A daily log and weekly review questions.
App. BThe book is an educational guide. It does not promise guaranteed outcomes, and individual experiences vary.
Who is this book for?
Written for the general reader — with depth for the dedicated
The book serves two audiences at once: readers who want a clear, actionable starting point, and practitioners or dedicated readers who want depth.
Wellness-conscious readers
A clear starting point through the core reset, 21-day programme and checklist.
People curious about circadian rhythm
Part I lays the scientific foundation, from the discovery of clocks to the master clock.
Yoga practitioners
Pranayama, asanas for morning and evening, and yoga for circadian alignment.
Ayurveda enthusiasts
Dinacharya, the dosha cycles, Ritucharya and a Sanskrit pronunciation guide.
Naturopathy readers
Hydrotherapy, herbal support, and the timing of food.
People interested in sleep & daily routines
Sleep architecture, napping, and detailed morning and evening rituals.
People interested in nutrition timing
Chrononutrition, fasting windows and sample meals.
Frequent travellers
Jet lag, travel across time zones and cross-time-zone work.
Shift workers
A dedicated chapter on shift work and its health costs.
Wellness practitioners
A structured consultation framework, documentation guidance and a practitioner's note.
Students & professionals in health education
Reading circadian health claims critically, a workshop design chapter and a reading list.
What's inside the book
A complete guide, organised by theme
99 chapters across 22 parts, plus 12 appendices. Here are the major themes.
The Science of Time in the Body
- Why rhythm matters
- The discovery of biological clocks
- The master clock and peripheral clocks
- Melatonin, cortisol, insulin and growth hormone
- Light, darkness and the retina–brain connection
Ayurveda, Yoga & Traditional Views of Time
- Dinacharya — the Ayurvedic daily routine
- Doshas and the clock — Vata, Pitta, Kapha cycles
- Yoga and pranayama for circadian alignment
- Ritucharya — the body's yearly clock
Circadian Disruption & Modern Life
- Shift work and its health costs
- Jet lag and travel across time zones
- Artificial light, screens and melatonin suppression
- Circadian rhythm and chronic disease
- Circadian rhythm and mental health
Naturopathic & Herbal Approaches
- Herbs for sleep and relaxation
- Herbs for morning vitality
- Hydrotherapy and circadian reset
- Chrononutrition — eating with your clock
- Fasting windows and metabolic rhythm
Practical Protocols
- Building a personal circadian reset plan
- Circadian health across the lifespan
- Case studies and clinical observations
- A 21-day naturopathic circadian reset programme
Deeper Foundations
- Inside the molecular clock
- Exercise timing and the circadian system
- Designing a circadian-supportive environment
- A deeper look at melatonin supplementation and light therapy
- Extended perinatal and menopausal protocols
Sleep Science
- Understanding sleep architecture
- Caffeine and the circadian system
- The science and practice of napping
- Common circadian sleep disorders and natural approaches (Ch. 24)
Practical Techniques
- Pranayama techniques, step by step
- Extended hydrotherapy techniques
- A practical dosha self-assessment
- Panchakarma and seasonal detoxification timing
Wider Applications
- Integrating with conventional sleep medicine
- The workplace case for circadian awareness
- Children's development and the Indian urban context
- Common myths and reading health claims critically
- Aromatherapy, the raga clock and hydration timing
Reference Material
- Glossary of key terms
- References and further reading
- Herb quick-reference table and extended monographs
- Sample meals for a circadian-aligned day
- Index of key topics and symptom-to-chapter finder
Self-Assessment & Tracking
- Daily circadian log template
- Weekly review questions
- A sample seven-day routine
- A comprehensive circadian health checklist
- Personal reflection pages
Ready to explore your body clock?
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The authors
Meet the authors
The book is part of the Health Sciences Series — works on naturopathy, yoga, nutrition and integrative wellness.
“…a daily schedule working against, rather than with, the body's own sense of time.” From the Preface — the thread that shaped this book
Digital eBook · PDF
The Science of Time in the Body
₹149/-- Extensive educational content
- Circadian rhythm science
- Ayurveda
- Yoga and pranayama
- Naturopathy
- Nutrition timing
- Sleep and light
- Practical routines
- Circadian reset concepts
- Tracking and reference material
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Important health disclaimer
This eBook is intended for general educational and wellness information. It is not a substitute for diagnosis, treatment or individualised medical advice.
Readers with existing health conditions, those who are pregnant or nursing, or those taking prescription medicines should consult an appropriately qualified healthcare professional before making significant changes to sleep, diet, fasting, exercise, supplements or herbal intake.
Individual experiences may vary.
Align your time.Awaken your potential.
Explore the science of circadian rhythm and discover practical approaches to understanding your body's daily rhythms.
₹149/-Digital eBook
- Secure digital payment
- Digital delivery after successful payment