1 DON’T OVERSLEEP AT THE WEEKEND WEIGHT LOSS MADE SIMPLE

Push your shoulders back. Scientists say ‘positive’ body postures open the same biological pathways that exercise works on to boost happiness.

GRABBING the opportunity to catch up on sleep on a sunday morning might seem like a good idea, but a long lie-in will delay your body clock even further. so instead of feeling refreshed on Monday, you’ll feel more tired.

2 TURN THE LIGHTS DOWN AT NIGHT

EXPOSURE to artificial light at night inhibits production of the melatonin that is needed to make you sleepy.

Avoid looking at your computer, phone or other screens for an hour before bedtime. They emit a blue light that can interfere with sleep and the content can also stimulate your brain.

3 GET SOME LIGHT FIRST THING IN THE MORNING

IT SUPPRESSES your body’s production of melatonin, the hormone that encourages sleep, and makes falling asleep at night easier, too.

Although outdoor light is most effective, if it’s dark outside when you wake up, switch on the lights inside as soon as you get up.

4 DO SOMETHING ACTIVE EVERY DAY

As WELL as encouraging a better night’s sleep, a 2017 study found that regular physical activity also regulates the workings of a key ‘body -clock gene’. Make the most of it by heading outdoors to move — the sun’s ultraviolet radiation is the best natural source of vitamin D, low levels of which have been linked to the onset of SAD. remember to use sun protection when the UV index is three or above.

5 GO TO BED ON TIME

RESEARCH shows that your ‘wake-up time’ has more power over your body clock than your bedtime, whenever you change the timing of your sleep. But it can affect your clock’s natural rhythm. Make a conscious effort to avoid those late nights.