How to Reset Your BodyClock

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Misty L. Trepke

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How to reset your bodyclock

by FELICITY WARNER

femail.co.uk

 

http://www.femail.co.uk/pages/standard/fidylarticle.html?

in_article_id=80802 & in_page_id=179

 

Most of us are probably delighted at the thought of the extra hour

in bed we'll have this weekend - thanks to the clocks going back.

 

But health experts say that, for many people, the sneaky lie-in that

signals the end of British Summer Time is not as good for your

health as it first appears.

 

Instead the changeover can cause havoc with sleep patterns, warns Dr

Chris Idzikowski, director of the Sleep Assessment Advisory Service.

 

'Across the population as a whole, doctors notice marked problems

for up to a week in the nation's sleep health each time the clocks

change,' he says.

 

'Everyone has their own biological rhythm which fluctuates according

to the season, and controls our sleep patterns,' he explains.

 

This biological clock, known as the circadian rhythm, is set

primarily by the sun's light.

 

This explains why most of us start to feel sleepy when it gets dark

and we wake up again when the sun comes out.

 

'But some people have more extreme body clock settings than others,'

he says. 'For these people the changeover can cause bouts of

temporary insomnia and a disruption to their normal routine because

it takes longer for their body clocks to adjust.'

 

To help beat the problem, Dr Idzikowski advises setting the alarm

clock half an hour earlier for a few days and then getting out of

bed quickly.

 

'Waking up fast, exercising and eating and making maximum use of any

daylight around helps our body clocks to adjust more quickly,' he

says.

 

'Within a week you should have adjusted.'

 

If you are experiencing problems in dropping off to sleep there are

several other steps you can take.

 

Follow a night time wind down routine such as taking a warm bath

followed by a soy milk drink in bed and half an hour reading before

turning the light out.

 

Ensure your bedroom is dark and quiet and try to eat sleep inducing

foods for supper such as lettuce and avocado.

 

If you don't like milky drinks try chamomile or lime blossom tea.

 

For The Sleep Assessment and Advisory Service provides advice and

sleep management programmes. Call 0845 1300 933 or click here for

more information.