--- title: "Ultradian rhythms: the 90-minute wave beneath your day" description: "Meet the ultradian rhythm — the 90-minute wave beneath your day. Honoring your peaks and dips is the antidote to burnout and the key to real energy." author: "Noemí Martínez Benito" published: "2026-04-24" category: "lifestyle" reading_time: "4 min" canonical: "https://healthappetit.life/en/blog/understanding-ultradian-rhythms-energy" --- # Ultradian rhythms: the 90-minute wave beneath your day Meet the ultradian rhythm — the 90-minute wave beneath your day. Honoring your peaks and dips is the antidote to burnout and the key to real energy. --- 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](/en/ultradian-rhythms) 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](/en/blog/understanding-your-bodys-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](/en/blog/my-journey-from-exhaustion-to-nourishment) 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](/en/blog/find-what-moves-you-bio-individuality) — 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](/en/blog/walk-slowly). It was about finally feeling at home in my body. If you're looking for one small place to start, [a simple morning ritual](/en/blog/why-a-morning-ritual-changes-everything) 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.