How to get ahead of the clocks changing

Every year the clocks go back for autumn. Although an extra hour in bed may be welcome for most, it also causes a shift in our circadian rhythm, or internal body clock. Some studies show a link between the clocks going back in autumn and an increased risk of depressive episodes. The negative effects of losing an hour of sleep in spring can be even more profound.

Our circadian rhythm, also known as our sleep-wake cycle, controls hormones that help us feel alert during the day and tired at night. A change in routine can easily disrupt this. If our internal body clocks become confused, we may feel wide awake when trying to get to sleep or feel sleepy during the day.

Left to themselves, our internal circadian clocks naturally align with the light-dark cycle. However, many of us are no longer living in harmony with the natural rhythms of the Earth. We are constantly battling against nature in order to fit into our 9-to-5 culture.

Here are my lifestyle tips for keeping your body clock ticking

• Our body clocks love routine. Get up and go to bed at the same time every day to sync your circadian rhythm. Even eating your meals at the same time every day can help.
• Avoid napping. Although some people feel the benefits of a very short power nap (10-20 minutes max) ideally taken between 1-3pm.
• Caffeine has a half-life of 3-5 hours. This means your body will eliminate half of the stimulating effects in this time.  Everybody will have a different tolerance to caffeine but most people will notice better sleep if they avoid caffeinated drinks in the late afternoon, particularly coffee as although tea contains caffeine its typically less than coffee and it also contains theanine that can help with sleep and relaxation and reduce caffeine’s stimulating effects. .
• Light during the day is really important. Get outside even 5 minutes in your garden is helpful as our circadian rhythm relies on changes in light to signal wakefulness or sleepiness. If you start work before it gets light try to sit by a window and expose yourself to natural light as much as you can during the day. Some find a light box on the desk can help.
• Aim to do at least 20-30 minutes of exercise each day but avoid strenuous exercise after 8pm. If you want to exercise in the evening, go for relaxing options which are less stimulating.
• Keep your bedroom cool and dark at night. Avoid the temptation of looking at screens before bed, the blue light from such devices disrupts production of melatonin. We need melatonin to be higher at bedtime as it helps us fall asleep.
• Practices to reduce anxiety can be added to your bedtime routine such as yoga, meditation and breathing exercises (see example below).

How nutrition can help

Limit alcohol. It may help you get to sleep but it will stimulate the body to wake you up after a few hours.

Limit sugary snacks, high sugar diets affect blood sugar levels and are linked to disruption of our circadian rhythm.

Magnesium is an essential mineral needed for over 300 processes in the body including helping our nervous system to relax and rest. Scientists believe magnesium plays a vital role in the e.g. fruit, nuts and seeds and legumes. If taking a supplement take 1-2 hours before bedtime.

Green tea, can exert a wonderfully relaxing effect and it is believed this may be due to the theanine content. This is an amino acid naturally found in both green and black tea as well as some types of mushrooms. A popular supplement in Japan used to help cope with hectic lifestyles, it is non-addictive and doesn’t cause drowsiness. Some people find taking a L theanine supplement alongside magnesium helpful.

Alternate nose breathing exercises can help lower stress hormones and improve sleep:

Nasal breathing is believed to reduce anxiety and aid sleep by slowing brainwaves and may even lower your heart rate. Try this simple exercise before bed

Sit on the edge of your bed with your legs crossed

Breathe in your left nostril for 5 seconds while you gently block the right one by pressing your finger against it.

When you exhale, release your finger and then start to breathe in through the right nostril, blocking the left nostril.

Do this for 5 minutes, start and finish with your left nostril