Back to the Rhythm: The Science of Rest, Energy, and Circadian Rhythms

Lucía Dévora |January 20, 2026

In this Live Event, titled "Back to rhythm: the science of rest, energy, and circadian rhythms," we discuss why January often feels like a clash between high demands and a real lack of energy, and how to regain balance by understanding what is happening on a biological level.

The conversation featured Dr. Antonio Hernández, medical director and co-founder of be levels, and Oriol Antón and Omar Enfedaque, science communicators, contributors to be levels, and founders of the Antifrágil podcast.

Key takeaways

January isn't a lack of motivation: it's a biological mismatch

A key idea was put on the table: after weeks of less light, schedule changes, later meals, and more stimulation, the body pays the price. Getting "back into rhythm" isn't fixed by pushing harder, but by reordering the system.

What biorhythms are and why they change everything

Dr. Antonio Hernández explained what circadian rhythms are: physiological cycles that regulate how the body functions according to the time of day. Digestion, energy, cortisol, sleep, cognitive focus... none of these are linear.

Morning, noon, and night: each window has its own physiology

It was highlighted that there is greater nervous system activity (adrenaline/dopamine) and cortisol peaks in the morning; the body digests better at midday; and at the end of the day, a natural inertia toward relaxation and restorative sleep emerges.

An "artificial" life is breaking our rhythm

Screens and blue light at night, late dinners, irregular schedules, a sedentary lifestyle, and limited sun exposure were pointed out as factors that disrupt the biological clock and worsen energy, rest, mood, and performance.

Basic habits that fix most of the problem

The focus was on going back to basics: getting sun exposure in the morning, moving outdoors, avoiding ultra-processed foods upon waking, not eating dinner late, and creating a nighttime environment that invites you to wind down.

Clear signs of a dysregulated biorhythm

In the morning: tiredness, brain fog, anxiety, cravings for sugar or stimulants, and "spikes" that end in crashes.
At night: mental hyperactivity, rumination, waking up between 3 and 5 a.m., and fragmented sleep.

The key isn't "falling asleep," but sleeping without fragmentation

It was explained that many people fall asleep but don't repair: they wake up early in the morning or have shallow sleep. The use of wearables (like sleep rings or bracelets) was mentioned to visualize this clearly.

"Winding down" is non-negotiable: real nighttime rituals

Oriol and Omar shared their practical approach: after a certain time, everything should slow down. Dim/reddish lights, fewer screens, reading, a calm environment, and consistency in schedules.

Daily movement, even in "snacks"

Oriol explained his way of training: small doses of activity throughout the day (calisthenics, sprints, sauna, short workouts), taking advantage of parks or pull-up bars without needing to "find extra time."

Tricks to quiet the mind before sleep

Omar shared a simple tool: a pen and notebook on the nightstand. Writing down the key tasks for the next day clears the mind and reduces the anxiety of "forgetting something."

Products mentioned in this live

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