How to reset your bodyclock

by FELICITY WARNER, femail.co.uk

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 milky 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.

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