Reboot your body clock
Working with your body’s natural rhythm can boost mood and leave energy levels soaring, says ELIZABETH A ARCHER
FEELING more tired than usual? Energy levels and mood taken a bit of a dive? You may need to get in sync with your body clock. At this time of year it’s common to feel lethargic and in a slump. However harnessing your circadian rhythm – your internal body clock – can help maximise energy during the day and ensure a peaceful night’s sleep too.
Here, our experts explain what to do.
7AM: SET YOUR ALARM
“Our circadian rhythm or sleep/ wake cycle is finely tuned to waking up when the sun rises and going to sleep at a similar time every night,” says Jo Webber from Pukka Herbs ( pukkaherbs.com). “I recommend waking up around the same time each day, ideally by 7am, even if you’ve had a later night than desired.”
TOP TIP Water- soluble vitamins such as vitamin C for immunity and B vitamins for good energy levels and brain function should be taken now for best absorption.
7: 30AM: GO FOR A WALK
Not only does morning exercise kickstart metabolism but daylight helps regulate our body clock, and this is especially important in the autumn and winter months.
“Getting out for a walk before noon is important to maintain healthy sleep patterns,” tt ” says personal trainer Aaron Brown from Ultimate Performance ( ultimateperformance.com).
“Light exposure makes our internal body clock send messages around the body to tell cells and organs what time of day it is, and how to best optimise their function.”
TOP TIP If you work shifts or wake up in the dark, invest in a lightbox and switch it on for 30 to 90 minutes in the morning.
8AM: EAT BREAKFAST
“When we eat it fuels our blood glucose, which means we’ve got energy for the day,” says biohacker Tim Gray, founder of Health Optimisation Summit it
( summit. health optimisation. com).
However, it’s important to eat foods that provide slow- release energy, so avoid pastries and sugary breakfast cereal and tuck into something that will keep you fuller for longer.
TOP TO TIP Sugar- free peanut butter and banana on wholemeal toast provides a healthy mix of carbohydrates, good fats and protein.
9AM: 9AM TACKLE TRICKY TASKS
Don’t scroll through emails – the start of the day is the best time to tackle something new or difficult.
“Your ability to do complex cognitive tasks peaks during the morning,” says sports psychologist Dr Josephine Perry ( performanceinmind.co. uk). “We should aim to learn new skills or techniques at this time. For most people, their peak is around 9am.”
9: 45AM: HAVE A COFFEE
As well as boosting alertness, coffee is packed with healthy antioxidants. However, drinking it in the morning is best.
“It’s important to enjoy coffee before midday because the half- life of caffeine is around six hours hours, so it will be at half st strength at
3: 45 45pm if you dri drink it at 9: 45am,” says T Tim. Having coffee after midday can in interfere with sl sleep, meaning tha that you could get less deep and rapid eye movem movement sleep.
1PM: TIME FOR LUNCH
Based on our ancestors’ habits, we should graze on food during daylight hours to keep energy levels high.
If we eat breakfast at 8am then by 1pm we will be ready for another meal.
“Continue eating or snacking throughout the day until sunset,” advises Tim.
Make sure you have a satisfying lunch with a balance of protein, carbohydrates and vegetables to fuel you during the afternoon.
2PM: HAVE A NAP
Feeling sleepy after lunch? You’re not alone.
“Our circadian rhythms have two dips, a big one during the night and a smaller one around 2pm,” says Dr Chris Dickson from Cambridge Sleep Sciences ( cambridgesleepsciences.com).
Rather than making an extrastrong coffee, try a siesta.
“A nap of 10 to 30 minutes will improve alertness, and has been shown to reduce blood pressure,” says Jo.
3PM: COUNT YOUR YAWNS
Notice when you yawn during the afternoon.
“You should spot that yawns are about 90 minutes apart. These are your energy troughs – 45 minutes later you should feel more awake again.
“Once you know your cycle, you can schedule in the tough stuff during energy peaks.”
5: 30PM: GET MOVING
Exercise can boost mood and help us feel more alert.
“Most of us have a physical peak at 6pm, which could explain why more world records are broken in the evening than during the day,” says Dr Perry.
“Your ability to do gross motor skills peaks later in the day, so aim to do endurance or fitness work in the evening.”
TOP TIP Evening exercise will use up any excess adrenaline in your system from a stressful day, ensuring a good night’s sleep.
6: 30PM: DINNER TIME
As the nights draw in, try to eat dinner before sunset if possible. “If you eat after sunset your body produces less insulin,” says Tim.
“This means that your blood sugar is higher through the night which means that you’re storing the sugar as fat, as opposed to using the energy from the food you’ve eaten during the day.”
10PM: SWITCH OFF
“Blue light is prominent in sunrise, which is why we wake up when we have blue light on our skin or in our eyes,” says Tim.
“Blue light stops the production of melatonin – the hormone which sends us to sleep – making it harder to drop off.”
Try to turn off screens about an hour before going to bed.
10: 30PM: HEALTHY NIGHTCAP
“Having a teaspoon of honey before bed will prevent drying of the mouth, which can lead to irritation and snoring,” says Ayurvedic doctor Vijay Murthy ( murthyclinic. com).
“Add thyme, sage, or valerian essential oils, which promote relaxation and improve sleep quality.”
TOP TIP Magnesium helps us relax but we use it up throughout the day. Top up with a supplement now for a good night’s rest.
11PM: GO TO SLEEP
“Sleep is incredibly important for our health and wellbeing, with many major illnesses being linked to poor sleep.
“If we work with our body’s natural cycles we can help to improve our sleep,” says Chris.
“But we need to be asleep for between seven and nine hours to complete all five sleep cycles and get a good night’s rest.”
TOP TIP Avoid excess alcohol before bed and sleep in a cool, dark and quiet room – around 16C is the perfect temperature for sleep.