The Brief

Did the holidays mess up your sleep patterns? Maybe you stayed up late ringing in the new year, or changed time zones while traveling. Science journalist Lynne Peeples says the body's circadian rhythms are sensitive to many different types of changes — but especially to sunlight.

In her new book, The Inner Clock: Living in Sync with Our Circadian Rhythms, Peeples describes an experiment in which she lived for 10 days in an underground bunker, with no exposure to sunlight or clocks.

"I wanted to get a sense of my personal rhythm," she explains. "We all tick a little differently, and so I wasn't totally clear on just how my inner clocks ticked."

Peeples says she quickly lost sense of time, and began suffering from clumsiness and brain fog: "I think day seven or eight, I was just dropping everything and super uncoordinated."

Throughout the experiment, Peeples charted her temperature, heart rate and glucose levels. Later, she worked with scientists to analyze the data she had gathered over the 10-day period.

"About that same time that I was feeling just really out of whack, uncoordinated and a little loopy ... that was when the data showed that my heart-rate rhythm and my temperature rhythms were no longer coordinated, and also when I was becoming more and more uncoordinated with the sun," she says.

Peeples says her time in the bunker illustrates the importance of daylight: "Our clocks and this coordination of our entire physiology really counts on those inputs of light and dark to tell the body that it's day and night and coordinate those activities. And when we don't get daylight, when we don't get those photons to help calibrate those clocks, then things go awry. And that affects our mental health and our physical health."

Interview highlights

On how important circadian rhythms are to our overall health.

We have trillions of tiny "clocks" in our bodies. Really, when you think about it, nearly every cell in your body has a clock. And these clocks evolved to coordinate with each other and with the sun to help our bodies be primed to do the right things at the right time. … We evolved to be most alert and awake and take advantage of the light of the day.

And "circa" in circadian means about or around. So our inner clocks did evolve to be ... around 24 hours but they're not precise timekeepers so we need that regular calibration from the environment, from the Earth's 24-hour cycle to keep them coordinated with each other and with the sun so that they are primed to do those right things at the right times.

The Inner Clock, by Lynne Peeples.

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On the importance of daylight

The science suggests that light across the whole day is crucial, but in particular, morning light. … It's pretty clear that during the daytime, especially in the early hours, getting daylight will help recalibrate our rhythms. And then throughout the day, the accumulation of that, getting those photons from the full spectrum that the sun offers, in particular those blue wavelengths of light that we get from the sun, will help align our rhythms as well as help make them more robust.

Then at night again, to keep that contrast, to make the body understand that this was day and this is night when we're supposed to wind down for sleep, that's when we need the lights down and not blasting our overhead lights in our our homes, for example, or putting our face in front of screens. So it's all about that contrast.

On daylight saving time disrupting our circadian rhythms

When we spring forward or fall back, we are giving ourselves a dose of jet lag, but we're locking the clock there. So when we spring forward, we're essentially stealing an hour of light from the morning, which is when we really want the light. And we're tagging that on to the end of the day, when we our bodies really are looking for the dark and it's throwing us out of alignment from the sun. Before we had any kind of standard time around the world locally, the sun was generally at its highest point of overhead at noon. And if we shift that with daylight saving time, we're throwing that off.

On everyone's clocks ticking differently

We all tick a little differently. Those inner clocks in our bodies that tick at around 24 hours, for some of us, that means that they take a little longer than 24 hours, and for some, they're faster and it's a little under 24 hours to do its full circuit, so to speak. So because of that, there's times a day that we have a greater predilection for certain things. And if we think about sleep/wake, that's where I think most of us experience these differences.

There are some of us that if we have a shorter circadian rhythm, we might more likely be early birds. It's easier for us to go to sleep early at night and we might wake early. And on the other end of the spectrum, there are the extreme night owls, where they may be at their peak late and be awake and alert into the night and then wanting to sleep in late in the morning.

So it's both the speed at which our clocks tick, as well as this alignment with light. Scientists are trying to understand that more now. But how our body responds to light is also affecting how these clocks align with the 24-hour day. There's not just early birds and night owls. There's a full spectrum that goes to pretty great extremes. Different genetics can program or predispose some people to truly function better overnight than during the day.

On how our clock changes with age

When we are first born, as parents can attest, we don't really have a lot of rhythm. We're kind of eating and sleeping throughout the day and night. And then as we get a little older, young kids tend to be early risers, and that quickly changes when we reach adolescence. So at that point, early teen years, our rhythms start to drift later., [by] as much as two or three hours. A kid that used to rise and be alert and ready to go at 6 a.m., now it might be more like 9 a.m. And of course, that means it's harder for these kids to go to sleep at night. And then as we get older, it kind of balances out a little bit.

Lynne Peeples is an MIT Knight Science Journalism fellow. She's also a biostatistician and has conducted HIV clinical trials and environmental health studies. Her writing has appeared in The Guardian, Scientific American and Nature.

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John Cornicello

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And then in our older years, on average, we tend to be maybe slightly early risers. But ... scientists are finding, as we get older, our circadian rhythms get blunted, they get weaker. So we do not have as profound of a rise and fall in our rhythms and that manifests in a weaker sleep/wake cycle. So we might be more prone to napping during the day. You know, you think about like the the grandparent sitting in the chair and are falling asleep during the day and then maybe struggling to sleep at night. That is always partially due to the circadian rhythm being weakened as we get older. But ... we're also understanding how to potentially strengthen those rhythms, in part through things like getting that extra contrast of light and dark throughout the day.

On research studying the correlation between some mental health disorders and circadian rhythms

It might be the case that certain drugs that are used for mental health disorders, like schizophrenia and depression, might actually work by affecting the circadian clock. … This vicious spiral that happens with a lot of mental health disorders where somebody has depression, for example, and they're indoors during the day. … Being indoors and missing that morning light then sets them up to more likely stay awake later at night. And then that's going to set them up to sleep in the next day. And overall, that's going to weaken their rhythms. And if there's a link between that and the disorder itself, it creates the snowball effect that some of the science is pointing to potentially a way out.

On disruption to our circadian rhythms and Alzheimer's

The science is pretty clear that as we disrupt our rhythms and we disrupt our immune system and our ability to metabolize food at the right times a day and all these things. It's not a shock to scientists that there could be ramifications for how that could propel the development of cancer and heart disease, other cardiometabolic disorders, and then in the long term, potentially dementia. …

If we understand that, maybe that could help us find new treatments or help certain people as we get older to access more of those cues, more of that circadian hygiene that helps their rhythms stay robust. And could that again put off and delay the onset of these diseases? Or if somebody has that disease, could having those stronger rhythms alleviate some of the symptoms and slow down the progression of that disease? These are open questions, but a lot of promising research [is] suggesting that there there is a lot of potential here.

Sam Briger and Anna Bauman produced and edited this interview for broadcast. Bridget Bentz, Molly Seavy-Nesper and Carmel Wroth adapted it for the web.

Bandfest is an opportunity to see marching bands from around the country — and Mexico and Japan — before their 2026 Rose Parade performance.

“This is the granddaddy of them all,” Tournament of Roses Honor Band Director Peter Huerta said of playing in the parade. “It is viewed all around the world. Everybody is watching you. Every little detail has to be perfect.”

Adriana Del Toro lined up outside Pasadena City College’s Robinson Stadium on Monday to watch her niece play the trumpet in the Los Angeles Unified School District All-District High School Honor Band.

“I'm living my childhood dream through her,” Del Toro said. ”When I was in high school, I always wanted to try out for a band, but I never did it because I was too shy. So I told her, as long as I can, I'm going to be here and support her.”

Some performances incorporated the 2026 Rose Parade theme, “The Magic in Teamwork.”

For example, the Tournament of Roses Honor Band’s performance includes the Beatles’ “With a Little Help From My Friends” and High School Musical’s “We’re All in This Together.”

The Pasadena City College marching band and musicians from 62 local high schools make up the ensemble.

The 250-member Tournament of Roses Honor Band includes the Pasadena City College marching band and musicians from 62 local high schools.

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Drum Major Orlando Garcia said the teamwork theme makes him remember the smoky skies and power outages that followed January’s wildfires.

“We can come together and make great music,” Garcia said of his bandmates, students from Pasadena City College and local high schools. “Just as we always come together and get through everything.”

The Rose Parade is right around the corner, and thousands of people are already preparing to flock to Pasadena for the New Year’s Day festivities.

In its 137th year, the parade theme is “The Magic in Teamwork,” with Laker icon Earvin "Magic" Johnson as the Grand Marshal. It kicks off at 8 a.m.

Whether you’ll be camping out the night before, or heading over with blankets in tow in the early morning hours, keep in mind that the weather is currently forecast to be rainy. Yes, that's rare. If it does pour on the parade it will be the first time in 20 years and before that it had been 50 years since the last rainy parade day.

Here’s what you need to know this year.

Parade details and closures

The Rose Parade route lasts two hours, with its 5.5-mile journey starting at Green Street and Orange Grove Boulevard.

The floats, bands, and horses will head north along Orange Grove at a slow but steady 2.5 mph pace before turning east onto Colorado Boulevard for a majority of the show. It’ll then head north onto Sierra Madre Boulevard, wrapping up at Villa Street.

Police and city officials will start closing off part of the route to cars as early as 6 p.m. Wednesday, Dec. 31, through 2 p.m. Thursday, Jan. 1.

That includes Colorado Boulevard from Orange Grove Boulevard to Sierra Madre Boulevard, and Sierra Madre Boulevard to Paloma Street. So if you’ll be hosting viewing parties or are overdue for a delivery, Tournament of Roses officials recommend telling everyone to arrive before the closures kick in Wednesday night.

Unless you have a need to be in the area during the parade, you might want to avoid this stretch of the city until it's all over.

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If you’ll need to drive to or through the downtown Pasadena area, you can use:

• Walnut Street or the 210 Freeway for east-west travel north of Colorado Boulevard
• Del Mar Boulevard or Cordova Street for east-west travel south of Colorado Boulevard
• There will be limited crossing for north-south travel during the closure (see map for details)

Please note: There will be a 5K race at midnight to celebrate the New Year from Pasadena Avenue to Hill Street. Several intersections will close to cross traffic at 11 p.m. Dec. 31 and re-open at the end of the race event at about 2 a.m., including Pasadena, Fair Oaks, and Marengo avenues (see full list on map.)

Tickets

You can still snag grandstand tickets — we found ones from $80 to $130, depending on where you want to sit. You’ll need to have your ticket handy.

The Rose Parade of 2022 represented a long-awaited return to Pasadena's New Year’s tradition.

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The parade is scheduled to begin promptly at 8 a.m. Organizers recommend that ticketholders aim to be seated by 7 a.m. In order to do that, you should plan to arrive in the area by at least 6 a.m. to give yourself plenty of time to work through the crowds and traffic.

Note that there is a "clear bags only" policy in place for grandstand seating at the Rose Parade, the Rose Bowl game and several other events. You can find details here.

Curbside seating and camping

Curbside seating is free, and lots of people will set up shop and camp overnight, which is only allowed on Dec. 31. If you’ll be bringing your kids or teens along, they need to be with an adult during the overnight hours.

There are plenty of ways to enjoy the parade without paying for seating. You just need to plan. And plan to arrive early!

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You can grab your sidewalk spot starting at noon Dec. 31, but all your blankets and chairs have to stay on the curb until 11 p.m., at which point you’ll be able to move up a bit closer to the blue “honor-line.” Tents, sofas, unoccupied chairs, and boxes that can be used as stools or seats are not allowed along the route.

You can warm up with a small elevated barbecue, but it needs to be away from buildings and you have to have a fire extinguisher available. Bonfires and fireworks are banned, period.

Most importantly, don’t forget to drink water and dress for cool temps and the possibility of rain. (You can always sit on that extra jacket).

Given the weather conditions, it's important to note that the rules call for no umbrellas. The City of Pasadena advisers parade goers to use rain jackets and ponchos, which they optimistically describe as "a great alternative so everyone can enjoy the show!"

Pasadena city officials are reminding people than umbrellas are not allowed along the Rose Parade route ahead of a forecast of rain on the parade for the first time in 20 years.

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LAist's Sharon McNary, a longtime Pasadena resident who has offered great tips on making the most of the parade in the past, points out this might be a very popular year for what she calls "The People’s Grandstand.”

That said, Sharon notes "it’s kind of a locals-only institution. Fans create their own little wooden seats that fit nicely into the notches in the stones lining the sloped wall of the 210 Freeway overpass over Sierra Madre Blvd. In the rare rainy year, they have shelter, and in the more typical warm years, they have shade. And they get to view the spectacle of the taller floats folding themselves down to fit under the overpass and opening back up on the other side."

Local craftspeople make small wooden seats that fit in the mortar notches in the sloped wall under a the 210 Freeway overpass at Sierra Madre Blvd.

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Parking

There is no parking allowed on the parade route, but you can purchase reserved spots. Pasadena recommendations include Sharp Seating, the city itself, and LAZ Parking. Parking at Metro rail stations are another option you can check on before you head out.

Authorities urge that you pay for parking in advance to guarantee your spot. Otherwise, parking is on a first-come, first-served basis and of course that supply is limited.

Once again: Arriving extra early is your best bet so you can avoid the traffic hassles and any unintended GPS glitches. Authorities warn: "Please do not rely upon your GPS as road closures will be in effect and may not reflect on the GPS application."

The last time it rained, in 2006, the bleachers were far less packed than usual.

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All parking meters are free and time limits will not be enforced on New Year’s Day, and overnight parking restrictions will not be enforced until 2 a.m. Jan. 4, according to the city. But keep an eye out for red curbs, “No Parking” signs, fire hydrants, and driveways, as the usual restrictions still apply. You don't want to risk getting your vehicle towed.

Public transportation

Where possible, public transit might be your easiest way to go, and Metrolink will be offering special early morning hours on the San Bernardino, Antelope Valley, Orange County, Ventura County, and 91 Perris Valley lines for the parade. (Note that Metrolink’s Riverside County Line is not running on New Year’s Day.)

From the Metro website: "On New Year’s Eve and early New Year’s Day (Dec. 31 to Jan. 1), we’ll be running service all night on the A, B, D and E Lines with additional early morning service to help get you to Pasadena on time for the parade, which begins at 8 a.m. sharp." Metro will also have buses traveling to areas near the route and Rose Bowl game.

You can find more information here.

These are the A Line stations in Pasadena that closest to the parade: 

• Del Mar Station (walk .3 miles north to the parade route)
• Memorial Park Station (walk .2 miles south)
• Lake Station (walk .4 miles south)
• Allen Station (walk .4 miles south)

Metro will also have buses traveling to areas near the route and Rose Bowl game, which you can find more information on here

Metro is offering free fares on buses, trains, Metro Bike Share and Metro Micro from 4 a.m. Dec. 31 until 3 a.m. Jan. 1. For Metro Bike Share, use code 123125 on New Year’s Eve. For Metro Micro riders, use promo code RING26.

Accessible viewing

Three street-level viewing areas are reserved for people with disabilities and up to four of their guests.

Each of those areas along the parade route will have a section with audio descriptions for visually impaired people and another with sign language interpreters.

Diane Gagnon among Rose Parade floats on Tuesday, Jan. 3, 2023.

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Tickets to all these viewing areas are free! But to request space, you’ll need to complete a form. The 2026 form is already marked closed, but for future planning, here is the Jan. 1, 2027 form.

Please note: no seats are provided, so you’ll need to bring your own arrangements.

There’s also limited wheelchair accessible grandstand seating sold through Sharp Seating.

Rose Bowl game

The Rose Bowl game, the oldest of bowls dating back to 1902, immediately follows the parade. The Rose Bowl Stadium parking lot opens at 4 a.m. Jan. 1 and the stadium gates open at 10:30 a.m. The game starts at 1 p.m.

A quick scan turned up tickets that are still available for the Indiana vs. Alabama matchup for a little as $130.90 and as much as $2,683.13.

General parking is available in certain lots at the stadium, with spots going for $69 that you buy it in advance.

For public transportation, you can take the Metro A line and exit at the Memorial Park station. You can find more information here about getting to the stadium.

Please note: the stadium has a clear-bag policy, which means backpacks, purses, and camera cases are not allowed.

If you want more info

If you’re dying for more details, you can download the official Rose Parade app here or here. You’ll be able to see the full line-up, maps, and get more information about the participants.

If you skimmed over the rules and your car gets towed on New Year’s Day, you can call (626) 577-6426 from 5 p.m. Dec. 31 until 6 p.m. Jan. 1.

And if you still have questions that have not been answered here, you can try the visitor hotline at (877) 793-9911.

L.A. shoppers could see an additional 0.5% sales tax that would help fund the Los Angeles Fire Department.

A petition to get the sales tax on next year’s General Election ballot was approved by the City Clerk on Dec. 26 for signature gathering.

If approved by voters, the money gathered from the tax would help pay for hiring firefighters, equipment, facility upgrades and more. The ordinance would be to “supplement, not replace,” the department’s current funding, according to the ordinance.

In a statement, the United Firefighters of Los Angeles City said the LAFD is half the size needed to keep LA safe.

"Due to decades of underinvestment, our fire department currently operates with the same number of firefighters as in the 1960s, six fewer stations, and five times the call load,” the union representing the city’s firefighters said.

What we know

The petition must gather more than 139,000 petition signatures by mid-April for the initiative to be on the upcoming November ballot.

If voters approve the ordinance, the funds generated by the tax would be kept in a separate account. It would also require annual audits and a citizens’ oversight committee to monitor spending.

More on the fire department’s needs

An LAist report found the department is one of the smallest for a big city in the U.S.

According to the department, there are 106 fire stations — six fewer than in the 1960s — and 3,412 sworn firefighters — only 33 more than in 1965.

In 2024, the International Association of Fire Fighters conducted a “Standards of Cover” report on the LAFD. It found that the department had overwhelming needs, according to the union.

The report concluded that for L.A.’s current population, LAFD should have 7,360 firefighters – 4,000 more than its current force. It also identified that the department needs 52 new fire stations, dozens of new dispatchers, EMS stations and more.

What about the city's budget?

In June, Los Angeles Mayor Karen Bass signed a $13 billion budget that included cuts to LAFD's street medicine teams. The department's budget is $76 million —higher than last year's to allow fire officials to hire more firefighters and buy new fire trucks. The 9% increase in the fire budget is the highest among departments.