Reboot your body clock

Working with your natural rhythms can boost mood and improve energy levels, writes ELIZABETH 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, 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,” said Jo Webber, from Pukka Herbs. “I recommend waking up about 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 C for immunity and B 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.

“Getting out for a walk before noon is important to maintain healthy sleep patterns,” said personal trainer Aaron Brown.

“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: Breakfast

“When we eat, it fuels our blood glucose, which means we’ve got energy for the day,” said biohacker Tim Gray.

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 TIP Sugar-free peanut butter and banana on wholemeal toast provides a healthy mix of carbohydrates, good fats and protein.

9am: Tackle tricky tasks

The start of the day is the best time to tackle s omething new or difficult.

“Your ability to do complex cognitive tasks peaks in the morning,” said sports psychologist Dr Josephine Perry.

9.45am: 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 as the half-life of caffeine is about six hours, so it will be at half-strength at 3.45pm if you drink it at 9.45am,” said Gray. Having coffee after midday can interfere with sleep.

1pm: Lunch

If we breakfast at 8am, by 1pm we will be ready f or another meal.

“Continue eating or snacking throughout the day until sunset,” said Gray. Have a lunch with a balance of protein, carbohydrates and vegetables to fuel your afternoon.

2pm: Have a nap

“A nap of 10 to 30 minutes will improve alertness and has been shown to reduce blood pressure,” said Webber.

5.30pm: Move it

Exercise can boost mood and help us feel more alert. Dr Perry said: “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

“If you eat after sunset your body produces less insulin,” said Gray.

“This means your blood sugar is higher through the night. You’re storing the sugar as fat as opposed to using energy from food eaten during the day.”

10pm: Switch off

Try to turn off screens about an hour before going to bed.

10.30pm: Nightcap

“A teaspoon of honey before bed will prevent drying of the mouth, which can lead to snoring,” said Ayurvedic doctor Vijay Murthy.

“Add thyme or sage, which promotes relaxation and improve sleep quality.”

11pm: Sleep

Dr Dickson said: “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 Sleep in a cool, dark and quiet room – about 16C is perfect.