The impact of circadian rhythms on physical performance

Reaction times are fastest in the late afternoon when circadian rhythms elevate alertness and neural efficiency, improving performance in fast-paced sports.

Lung function, including peak expiratory flow, peaks in the afternoon due to circadian-driven changes in body temperature and muscle efficiency, aiding aerobic performance.

Gradual sleep schedule adjustment before travel helps athletes adapt their circadian rhythms to the new time zone, minimizing jet lag and optimizing performance.

Light exposure, particularly natural daylight, regulates the suprachiasmatic nucleus, aligning circadian rhythms to enhance physical performance at optimal times.

Jet lag disrupts the body’s internal clock, leading to reduced reaction times, poor coordination, and fatigue, which can impair athletic performance for days.

Anaerobic performance, such as sprinting or weightlifting, shows greater circadian variation due to reliance on muscle strength and coordination, which peak in the afternoon.

Lower body temperature in the early morning, driven by circadian rhythms, reduces muscle flexibility and reaction speed, impacting athletic performance.

Testosterone, which supports muscle strength and recovery, follows a circadian pattern, peaking in the late afternoon to early evening, aiding athletic performance.

Studies show physical performance, including strength and coordination, peaks in the late afternoon (around 2–6 PM) when body temperature and hormone levels are optimal.

The suprachiasmatic nucleus (SCN) in the hypothalamus acts as the body’s master clock, regulating circadian rhythms by responding to light cues, influencing sleep and physical performance.