RESET YOUR BODY CLOCK FOR BEST REST

SOME of us are larks, and some owls. I like to go to bed quite early (by 11pm at the latest) and get up quite early (7am), which makes me a lark. My children, on the other hand, are more owlish. They prefer late nights and late mornings.

Even if you are not in your first flush of youth, being in lockdown can bring out your ‘owlish’ tendencies.

This, however, can leave you feeling sluggish and lethargic during the day, and at some point most of us will have to snap back into being more ‘lark-like’ to get children back to school, or resume old patterns of work.

Luckily, a recent study carried out by researchers from the University of Birmingham shows it is possible to jolt yourself back into line in less than three weeks.

The idea is you can reset your internal clocks by controlled and strategic exposure to light and the timing of your meals. This should make it easier for you to fall asleep at night, and ensure you are more alert and energetic during the day.

HERE’S HOW:

1. Set your alarm to wake you up at 7am, or whatever is your new ‘normal’. 2. Go outside to soak up the morning light — outdoor exercise is ideal — to let your brain know the day has begun. The main internal clock in the centre of your brain is controlled by light and when it hits receptors in the back of your eyes, messages are sent to a tiny region of the brain which controls your circadian rhythms and the release of hormones such as cortisol. It also raises your core body temperature before you wake, so you are ready to get going. Have lunch at the same time every day. Avoid all caffeine after 4pm and no naps or snoozes after 4pm. Avoid bright light in the evening. Finish your evening meal by 8pm Stick to this regime every day of the week, including weekends. This is a pattern I try to follow on a daily basis to keep my circadian rhythms in sync. I set an alarm for 7am, run through a series of resistance exercises (press-ups and squats) and take the dog for a 30-minute walk before breakfast to get lots of early morning light to reset my internal clock. During the winter, I work next to a light box to reinforce those light triggers and boost my mood.