eBook Your 24-Hour Circadian Guide and Workbook

After 7 Days: A Clearer Rhythm and Practical Plan

Complete your Circadian Self-Check, identify your priorities and choose one daily anchor to practise. By the end of the week, you’ll have started building a morning-to-night routine that fits your life.

Work With Your Biology. Strengthen Your Daily Rhythm. Live Well.

Your circadian rhythm influences much more than when you feel sleepy.

Across every 24-hour day, your body responds to signals from light and darkness, sleep and wake timing, food, movement, hydration, nature and rest. Together, these signals help organise the daily rhythms involved in sleep, hormones, metabolism, digestion, energy and restoration.

Modern life can make those signals less clear. Bright evenings, dim indoor days, irregular schedules, late meals, prolonged sitting and constant stimulation can all blur the distinction between biological day and night.

Your 24-Hour Circadian Guide & Workbook helps you make sense of those signals and work with your biology more consistently, without turning wellbeing into another full-time job.

Rather than giving you another complicated protocol, the guide takes you through four practical phases:

MORNING → Establish

Use morning light, hydration and movement to tell your body the day has begun.

DAY → Reinforce

Support a strong biological day with daylight, movement, nourishment, hydration, nature and appropriate recovery.

EVENING → Transition

Allow light, food timing and activity to shift gradually from doing toward resting.

NIGHT → Protect

Protect darkness, adequate sleep opportunity and the conditions that support overnight restoration.

INSIDE THE GUIDE

You’ll find:

• A Circadian Self-Check
• Clear WHAT → WHY → SO WHAT → HOW explanations
• Practical morning-to-night strategies
• Circadian Journey check-ins
• Guidance on light, caffeine, hydration, meal timing, movement and sleep
• A 7-Day Circadian Reset
• References and further reading
• Plus the Safe & Sensible Sun Exposure reference section

Most importantly, you won’t be asked to change everything at once. You’ll identify the circadian signal that matters most for you, choose ONE primary anchor, practise it consistently and observe what happens.

See sample pages in the product gallery.

WHO IS THE GUIDE FOR?

This guide may be particularly useful if you want to:

• Better understand your circadian rhythm and biological clock
• Support sleep, daytime energy and a healthier daily rhythm
• Use morning and daytime light more intentionally
• Understand how meal timing, caffeine, movement and hydration fit into circadian health
• Identify where modern routines may be sending your body mixed timing signals
• Build practical foundations without following an overly rigid schedule

WHEN THIS GUIDE MAY NOT BE THE RIGHT FIT

This guide may not be the right choice if you:

• Are looking for personalised medical advice, diagnosis or treatment for a specific health condition
• Want a quick fix or a rigid programme rather than practical, gradual lifestyle changes
• Prefer a fully personalised plan instead of a self-paced educational guide
• Are seeking treatment for a diagnosed sleep disorder or persistent, unexplained symptoms that require professional assessment

This guide is designed to help you understand your body’s daily rhythms and explore practical lifestyle strategies. It complements, but does not replace, individual healthcare advice when needed.

WHICH CIRCADIAN GUIDE IS RIGHT FOR ME?

Naturimedica’s two circadian guides are designed to complement each other.

Your 24-Hour Circadian Guide & Workbook covers the whole 24-hour circadian rhythm and is designed for anyone who wants to understand and strengthen their whole daily rhythm. It brings together the major circadian anchors, including light and darkness, food timing, movement, hydration, sleep timing, nature and rest.

Daily Light & Darkness Routine (A$25) goes deeper into light and darkness. It focuses specifically on morning light, daylight, solar noon, sunset, evening lighting and darkness, with detailed Good-Better-Best guidance for putting these principles into everyday life.

One provides the whole-day map; the other takes you deeper into light and darkness. Many readers may ultimately find the two useful together.

Importantly, circadian health is not about creating a perfect day. It is about making the signals your body receives clearer and more coherent, more often.

Bright days | Dark nights | Clear, coherent signals

48 pages | PDF Guide & Workbook | Printable

Instant download after purchase

Written by Joanna Sochan, Wholistic Health & Lifestyle Therapist (Naturopath, Nutritionist & Herbalist) with 15+ years’ clinical experience. Integrating scientific evidence, systems-based thinking, clinical insight and traditional naturopathic wisdom.

For educational purposes only. Not a substitute for personalised medical advice, diagnosis or treatment.

Not sure yet? Try a free taster:

Get the Circadian Daily Light Guide (At a Glance) by email →

Further Resources

• Sleep and Circadian Rhythm Hub
• Melatonin and Sunlight Guide
• See the Whole Person: Make Sense of Your Sleep – guide & workbook
• SunSmart Global UV App