deal in plenty of daylight

one of the best ways to regulate your body clock is by managing your exposure to light – not just natural daylight, but the light we are absorbing more and more of through our increasing screen time.

“try to get outside as much as you can during the day,” says dr Curtis. natural light helps to delay the production of melatonin and stimulates other hormones such as cortisol to give you an energy boost.

In the evenings try to limit your exposure to too much light. “melatonin is the hormone of darkness, signalling to your body that it’s time to calm down and relax ready for sleep as the night draws in,” says dr Curtis.

“screens, devices, tVs all emit blue light like daylight which tell your brain it’s time to wake up,” she says. using them late at night could delay melatonin production, affect how well you sleep and mess with your body clock, which in turn could deplete your energy reserves.