A Circadian Look At Hashimotos
A missing link to thyroid health...
Hashimoto’s Thyroiditis has been a defining aspect of my life for years. Living with this autoimmune condition has not only shaped my understanding of health but has also transformed my lifestyle. Over time, I have come to appreciate the profound connection between circadian biology—our body’s internal clock—and the manifestation, management, and treatment outcomes of Hashimoto’s. What follows is a deeply personal exploration, underpinned by scientific research, of how circadian rhythms influence Hashimoto’s and what practical steps can be taken to optimize health.
The Connection Between Circadian Clocks and Autoimmune Diseases
When I was diagnosed with Hashimoto’s thyroiditis, it was actually in retrospect, where upon looking at old thyroid markers I noticed a high level of thyroid peroxidase (TPO) and/or thyroglobulin (Tg) antibodies in my bloodwork.
Upon further investigation I’ve come to discover this is one of the most common autoimmune conditions facing the general population.
Your doctor most likely would characterize it as: “An autoimmune condition where the immune system mistakenly attacks the thyroid gland, leading to hypothyroidism.”
However, unkown to your specialist is very defining research showing that circadian rhythms—the body’s intrinsic 24-hour cycles—play a pivotal role in regulating immune function, hormone secretion, and metabolic processes. Your light environment, the timing of that light you receive and the temperature present in your environment dictate a cascade of biological processes we’re only beginning to understand.
Think of circadian rhythms as the conductor of an orchestra, ensuring that every instrument—or in this case, every bodily function—plays in harmony. When these rhythms are disrupted, it’s like the orchestra playing out of sync, leading to a cacophony that can exacerbate inflammation and dysregulate immunity, potentially triggering or worsening autoimmune diseases like Hashimoto’s (Mishra et al., 2020).
This revelation was transformative for me. It provided an explanatory framework for why I often experienced symptom flares during periods of poor sleep, irregular schedules, or exposure to artificial light at night.
It also opened the door to interventions aimed at realigning my circadian clock to support thyroid and immune health.
(Now this is one aspect of a very complext condition; however it is fundamental to creating a proper Autoimmune Recovery Plan. I believe everyone deserves an individualized approach to their condition. Right now save 30% on 1:1 coaching when you book a discovery call HERE to see if its a good fit for your.)
The Circadian Clock and Hormonal Interplay
The thyroid gland is deeply influenced by circadian rhythms. Hormones like thyrotropin (TSH) exhibit circadian patterns, typically peaking at night to stimulate thyroid hormone production. Disruptions in these rhythms—caused by factors such as erratic sleep, shift work, or ALAN (artificial light at night)—can impair thyroid function and worsen Hashimoto’s symptoms (Ikegami et al., 2019). Think of TSH as a courier delivering messages to the thyroid; when its timing is off, the thyroid can’t respond efficiently.
Recognizing this, I began prioritizing sleep hygiene and aligning my daily schedule with natural light-dark cycles. But one of the most significant adjustments I made involved managing artificial light exposure.
THE MOST PERVASIVE TOXIN
Artificial light, especially blue light emitted by screens and LED lighting, can disrupt the body’s natural production of melatonin, a hormone critical for sleep and immune regulation. Exposure to blue light after sunset is akin to blasting the conductor of your circadian orchestra with confusing, erratic signals. It can delay the sleep-wake cycle, increase cortisol levels, and impair thyroid function.
It goes even further. “Recent studies have linked high LAN exposure with elevated breast cancer risk. Given that breast cancer may share a common hormone-dependent etiology with thyroid cancer and that circadian rhythms play a role in regulating thyroid function, the authors hypothesized that exposure to LAN is positively associated with thyroid cancer incidence.”
This study found that “among 464,371 participants, a positive association was found between LAN and thyroid cancer risk.” (PMID: 33554351)
Now for those with Hashimoto’s, hypothyroidism or any other endocrine condition, this disruption can exacerbate inflammation and immune dysfunction.
To mitigate these effects, I:
Use blue-light-blocking glasses in the evening.
My favorite brand from Midwest Red Light Therapy (Code RMB10 for 10% off)
Switch to warm, red-spectrum lighting after sunset.
Limit screen time at least two hours before bed.
These adjustments felt small but had an outsized impact. It’s like giving the conductor a clear, uninterrupted view of the sheet music, allowing the circadian orchestra to play in tune.
Understand that not all light is NOT created equal. When we observe the natural spectrum of the sun, we too see that it’s not static:
Therefore you need to approach your daily lighting habits with the context of change in mind. There is not simple fix that is “perfect;” however, health isn’t improved by instant perfection, rather slow, targeted shifts over a long period of time.
Having a mix of lighting options through out the day can be a wonderful way to mitigate the damage of modern indoor lighting. Candles at night can be a wonderful addition to your circadian lifestyle and keep things more affordable.
Personally I keep either candles or one “red light bulb” in each of my main rooms in order to create this shift each night.
But what about the sun itself?
Creating a Circadian Routine
Optimizing Light Exposure: – I ensure exposure to natural sunlight within an hour of waking. Morning light helps reset the circadian clock by signaling the brain’s suprachiasmatic nucleus (SCN) to regulate melatonin production. – At night, I minimize exposure to blue light from screens and use red-spectrum lighting to mimic natural dusk. This approach has been shown to improve sleep quality and hormonal balance (Cajochen et al., 2011).
Establishing a Consistent Sleep-Wake Cycle: – I wake and go to bed at the same times every day, even on weekends. Regularity reinforces circadian stability and enhances overall endocrine function (Foster et al., 2020).
Meal Timing and Metabolism: – I structure meals to align with circadian rhythms, eating my largest meal midday when metabolic efficiency peaks. Avoiding late-night eating reduces strain on the liver and digestive system, which also follow circadian cycles (Sutton et al., 2018).
Physical Activity Timing: – Engaging in moderate exercise in the late-morning or early afternoon supports thyroid function and reduces inflammation. Evening exercise, on the other hand, may disrupt sleep and hormone rhythms.
Winter Protocols: Light and Cold Therapy for Hashimoto’s
Winter presents unique challenges for managing Hashimoto’s, as reduced sunlight and colder temperatures can impact both circadian rhythms and immune function. To counter these effects:
Light Therapy: I use a red light therapy device to help bring more red/infrared light stimulation to my mitochondria. These wavelengths tend to be the MOST deficient in modern lifestyles. My favorite red light devices are from EMRtek save 20% with my code RMB20 HERE
Cold Therapy: While it may seem counterintuitive, exposing the body to controlled cold can support mitochondrial function and reduce inflammation, while upregulating your mitochondria’s ability to produce heat.
I began by practicing short bursts of cold exposure in the ambient winter weather,, to stimulate brown fat activity and improve metabolic health (Lee et al., 2014).
To apply these principles to your own life get my free “Cold Therapy 101 Guide” HERE
Iodine and Thyroid Health
Iodine is a double-edged sword for those with Hashimoto’s. While it is essential for thyroid hormone production, excessive iodine intake can exacerbate autoimmune activity in susceptible individuals. Think of iodine as fuel for a car; too little, and the car sputters, but too much, and the engine floods.
After consulting with my doctor, I:
Avoid iodine-rich supplements unless specifically prescribed.
Consume natural sources of iodine, like seaweed, in moderation.
Research suggests that maintaining a balanced iodine intake, coupled with adequate selenium levels, is crucial for thyroid health (Zimmermann & Boelaert, 2015).
Hashimoto’s as a Quantum-First Disease
Viewing Hashimoto’s through a “quantum-first” lens means appreciating the bioenergetic and electromagnetic interactions within the body. This perspective emphasizes the importance of mitochondrial health, light exposure, and electromagnetic environment in disease management.
Integrating Circadian and Conventional Therapies
While circadian optimization is foundational, it complements conventional treatments for Hashimoto’s. For instance:
Levothyroxine Timing: Taking thyroid medication in the morning—30 minutes before food—aligns with circadian rhythms for optimal absorption and efficacy (Bolk et al., 2010).
Anti-Inflammatory Diets: Combining circadian-aligned eating with seasonal diet structure creates a biologically consistent routine for your body.
Reflections and Outcomes
Through these interventions, I have experienced tangible improvements in energy levels, mood, and thyroid function. More importantly, I’ve gained a sense of agency over my health. Hashimoto’s no longer feels like an insurmountable challenge but rather a condition that can be managed through informed and intentional actions. My antibodies have been non-existant for nearly 2 years and I’ve seen dozens of my own clients achieve the same success. So why not you?
Sincerely your friendly neighborhood health nerd,
Ryan
