The Power of Light: Circadian Rhythms, Sleep Inertia & Better Mornings – EP 29 w/ Dr. Helen Burgess

Today on REM Reward, we are joined by Dr. Helen Burgess, a circadian rhythm researcher and professor at the University of Michigan. She is the Richard Tam Bipolar and Circadian Research Professor and co-director of the Sleep and Circadian Research Laboratory, where her work focuses on how our internal body clocks regulate sleep, mood, and mental health. In this episode we talk about how the circadian system predicts daily changes in light and activity, why morning sunlight plays such a powerful role in waking us up, and what causes sleep inertia — that groggy feeling after waking. We also discuss caffeine, alcohol, exercise, and practical habits that can help people wake up feeling more alert and aligned with their biological clock.

In this episode, Ryan speaks with Dr. Helen Burgess, a leading circadian rhythm scientist at the University of Michigan and co-director of the Sleep and Circadian Research Laboratory. Dr. Burgess studies how the body’s internal clock responds to light, behavior, and daily routines, and how disruptions to these rhythms affect sleep and mental health.

The conversation explores why morning sunlight is so important for regulating sleep cycles, what causes sleep inertia and morning grogginess, and how everyday habits like caffeine, alcohol, exercise, and inconsistent schedules influence the circadian clock. Dr. Burgess also shares practical advice for teens, parents, and shift workers on how to better align their routines with the body’s natural timing system.

This episode offers a clear and practical look at how understanding your circadian rhythm can help you wake up easier, sleep better, and feel more energized throughout the day.