Protect Your Rhythm & Your Business
A message from our CEO, Victoria Long
As estheticians, doctors and service care providers, we’re trained to care for everyone else first.
But here’s what I’ve learned - clinically and as a business owner:
If your circadian rhythm is disrupted, your business will be too.
Your circadian rhythm is your internal 24-hour clock. It regulates cortisol, mood, focus, cognitive function, metabolism, and even overnight skin repair. It also governs melatonin production, nervous system recovery, and executive brain function - the part of your brain responsible for decision-making and emotional regulation.
When your sleep schedule shifts night to night, your brain has to work harder to stabilise stress hormones. Research shows that irregular sleep timing is linked to higher cortisol variability, impaired cognitive performance, increased reactivity, and reduced stress tolerance.
That shows up as:
- Less patience with clients or staff
- Slower or more impulsive decisions
- Afternoon crashes
- “Wired but tired” evenings
- Reduced resilience under pressure
As business owners, we often blame workload. But often, it’s rhythm.
One of the most powerful shifts you can make is simple:
Go to sleep within the same 30–60 minute window every night.
It’s not just about how many hours you sleep - it’s about consistency. Studies show that sleep regularity improves emotional regulation, cognitive clarity, metabolic stability, and overall nervous system balance.
Consistency strengthens your cortisol curve supporting steady morning energy and better recovery at night. It also improves deep sleep quality, when cellular repair, immune regulation, and skin regeneration are at their peak.
If you want to operate at a higher level, start with the foundation.
Practical Ways to Regulate Your Rhythm as a Business Owner
High performance does not require self-sacrifice. It requires alignment.
Here are evidence-backed strategies to stabilise your circadian rhythm:
1. Protect a Consistent Bedtime. Choose a sleep window and stick to it. Even on weekends! Your brain thrives on predictability.
2. Anchor Your Morning With Light. Morning light signals cortisol levels to rise appropriately. Get 10–15 minutes of natural light within 30 minutes of waking.
3. Reduce Artificial Light at Night. Your nervous system interprets light as a biological signal. Blue light suppresses melatonin production, use blue-light filters as needed. Lower overhead lighting in the evening and limit screen time 60 minutes before bed.
4. Time Your Final Meal Strategically. Finish eating 2–3 hours before sleep. Late-night eating disrupts glucose regulation and reduces deep sleep quality. Metabolic rhythms are part of your circadian system.
5. Schedule High-Stakes Decisions Earlier in the Day. Cognitive performance peaks in the late morning for most adults. Protect this window for strategic planning and financial decisions.
Your biology drives your behaviour. Your behaviour drives your business.
Protect your rhythm and your business will follow.
