Ultradian rhythms: the 90-minute wave beneath your day

We live in a world that celebrates the "grind" — the idea that we should be able to push through from 9:00 to 5:00 (and beyond) without a flicker in our focus. For years, I lived exactly like that. I was the classic overachiever, the doer, and expected my body to simply keep up.

But eventually, the "pushing through" caught up with me. I felt small, overwhelmed, and like my energy was being drained faster than I could replenish it.

Most of us are familiar with the circadian rhythm — our internal 24-hour clock that tells us when to sleep and wake. But there is another, shorter rhythm at play that is just as vital to our well-being: the ultradian rhythm.

What are ultradian rhythms?

While the circadian rhythm governs our day and night, ultradian rhythms are shorter cycles that occur throughout the day. Typically, our bodies move through a 90-to-120-minute period of high-frequency brain activity, followed by a 20-minute "ultradian healing response" or dip.

During the peak, we feel sharp, creative, and capable. But when we hit that dip, our bodies are asking for a moment to recover.

If you'd like to see the wave drawn out phase by phase — and discover whether you ride short sprints, classic 90-minute blocks, or longer waves — I put together a visual guide to the ultradian rhythm you can explore at your own pace.

The cost of ignoring the wave

When we ignore these signals — snapping at a colleague because we're tired or reaching for refined sugar to "spike" our energy back up — we move out of a state of flow and into a state of stress. (If sugar crashes are a familiar loop for you, this piece on listening to your body's nutritional needs is a gentle companion to this one.)

For me, ignoring these signs for years led to chronic back pain and a feeling that I was constantly surviving rather than living. I realized I wasn't broken; I was just functioning exactly how a stressed body should. My body was wise; I just had to learn to love it enough to listen. I've written the longer version of that story in my journey from survival to rest if you want to read how I got here.

Why we choose rest

Often, we only stop when we are forced to — when the burnout is too loud to ignore. But when we choose to honor our rhythms before we hit a wall, we open the door to so much goodness:

For your body. These breaks allow your hormones and blood sugar to rebalance. It's when your cells repair and your immune system regulates. You're not just resting; you're healing.
For your mind. Have you ever noticed how a problem seems impossible at 3:00 PM but easy the next morning? Honoring your dips sharpens your decision-making and sparks creativity.
For your soul. When we are rested, we are more patient. Our mood boosts, our perspective shifts, and our relationships feel deeper and more joyful.

Your rest is bio-individual

The most beautiful part of this whole-life approach is that your rest doesn't have to look like anyone else's. It is highly bio-individual — the same principle that shapes every other habit that actually sticks.

For some, rest is a brisk walk outside. For others, it's five minutes of quiet solitude or mindfully coloring a picture. The key is the change — if you've been sitting, stand. If you've been on a screen, look at the sky.

Small changes, big life

I wasn't born with these habits. I had to educate myself and slowly "crowd out" the habits that weren't serving me — like the constant caffeine and the pressure to be perfect.

Learning to honor my ultradian rhythms was an inflection point. It wasn't about restriction; it was about adding more life to my days — one slow step at a time. It was about finally feeling at home in my body. If you're looking for one small place to start, a simple morning ritual is often the gentlest way to meet the first wave of your day.

Are you ready to explore your own rhythms?

Change doesn't have to be complicated. It's the power of the basics — small, consistent shifts that set you in the right direction. If you're ready to start your journey, I'd be honored to walk with you.

Nourish your body, awaken your life.