Episode #122
Fix Your Circadian Rhythm | Dr. Olivia Walch, PhD
If you've ever typed "why can't I sleep" or "how do I fix my circadian rhythm" into a search bar at 2 a.m., this episode is for you. Most of us have been taught to think about sleep in one dimension: how many hours did I get? But there's a second dimension almost nobody talks about — rhythm. And when your rhythm is off, more hours in bed won't save you. This week I'm joined by Dr. Olivia Walch, PhD, a mathematician and sleep scientist, author of Sleep Groove, and CEO of Arcascope, the company behind the circadian health app Clairoe. Olivia studies the biology most of us are unknowingly fighting every single day — and she explains it in a way that finally makes it usable. We get into what light actually does to your body at different times of day, why the outdoors can be 100 to 1,000 times brighter than your living room without you noticing, and whether blue-light-blocking glasses do anything at all. We talk about red light at night and the cells in your eye that talk directly to your circadian clock. We cover meal timing, the clock in your digestive system, and why eating on a schedule can quiet nighttime hunger without willpower. And we take on one of the most common things I hear in my office: "I've always been a short sleeper." The genetics say four in 100,000 people. The math says it's probably not you. Olivia also shares the study that finally fixed her own sleep — and why the secret ingredient was accountability, not information. In this episode: Why sleep rhythmicity matters as much as sleep duration What light does at morning, midday, night, and 3 a.m. — and why timing changes everything The honest answer on blue blockers, brightness, and wavelength Red light at night: real mechanism, realistic expectations Meal timing, the digestive clock, and finding your "food groove" The short sleeper myth and why tired brains can't grade their own performance How the Clairoe app translates wearable data into personalized light timing for shift workers, travelers, and everyone in between About the guest: Dr. Olivia Walch, PhD, is a mathematician and sleep scientist, the author of Sleep Groove, and the CEO of Arcascope. Her app, Clairoe (C-L-A-I-R-O-E), uses circadian science to predict your biological time and tell you when to seek and avoid light. Connect with Olivia: clairoe.io · arcascope.com Connect with Dr. Alison Kole: Website: askthesleepmd.com Podcast: askthesleepmd.com/simwp Newsletter — Diary of a Sleep Doctor: alisonkole.substack.com Instagram & YouTube: @askthesleepmd Work with me: askthesleepmd.com/workwithme If this episode helped you better understand your sleep, please rate, review, and share it with someone who needs to hear it. This podcast is for educational purposes and is not a substitute for individualized medical advice. If you are struggling with your sleep, please speak with a qualified sleep provider.
