SYNC your BODY

Sunny mornings and lighter evenings are what many of us look forward to when British Summer Time begins. But the shift from winter weather can have a big impact - not only on our daily habits, but on our health too. 'The first week after the clock change - when an hour of sleep is lost - is associated with increased irritability, daytime fatigue, heart attacks and even mental health problems,' says Russell Foster, director of the Sleep and Circadian Neuroscience Institute at the University of Oxford. And, as many of us are already not getting enough sleep, this can make us vulnerable to these problems for months.
But fear not: there are plenty of easy lifestyle tweaks you can adopt to make the transition into spring and summer feel easier. Here, our experts reveal how to successfully change your habits with the seasons.
Running like CLOCKWORK
Feeling sleepier than usual right now? Your circadian rhythm could be out of sync.
BODY RHYTHM
‘Circadian rhythms are controlled by circadian clocks, which are present in almost every organ and cell,’ explains Dr Satchin Panda, author of The Circadian Code (£16.99, HB, Vermilion). ‘These set the timing for different bodily processes, including the sleep-wake cycle, digestion, metabolism, body temperature and hormone production, plus immune, muscle and brain function.
Our circadian rhythm does not cope well with change, but this is unavoidable when spring arrives and it stays lighter longer. ‘We can struggle to feel sleepy when it’s time for bed, and not feel awake enough to get up when it’s morning,’ says Dr Lindsay Browning at Trouble Sleeping.
This feeling can last for weeks – or even months. ‘We may feel sluggish when we wake because our circadian rhythm thinks we should still be sleeping, and we may feel too alert in the evening to go to bed on time.’
This is perhaps the most obvious side effect we might notice, but there could be other health consequences too.
BODY WORRIES
Disrupting our body's internal block can lead to heart attacks and stroke, says US research. On the first Monday after the clocks go forward, hospitals report a 24%* spike in heart attack visits, while a study published in Sleep Medicine showed stroke rates increasing by 8% in the two days after either clock change.
WEIGHT GAIN
Sleep deficiency can increase your appetite because of the rise of ghrelin – the hunger hormone – and the decrease of leptin, the hormone that registers fullness. So, not only will your usual eating cues be out of sync, but with those light evenings keeping you awake for longer, you might be more likely to snack or have heavy meals before hitting the hay. And we’re less likely to be making healthy food choices when tired, says research**.
INCREASED IRRITABILITY
You may feel frustrated more easily and vulnerable to stress, as losing just one hour of sleep can have a big impact on your mood. This was shown in a study by the University of Pennsylvania, where people who were limited to only 4.5 hours of sleep a night for one week reported feeling more stressed, angry, sad and mentally exhausted.
POOR MENTAL HEALTH
The loss of sleep and the shift of light can cause a dip in mood, and even increase the risk of depressive symptoms. A 17-year Danish study found the number of patients being diagnosed with depression rose by 11% over the first 10 weeks of Daylight Saving Time. This is believed to be due to the mornings being darker for a short while, which can increase symptoms of seasonal affective disorder (SAD).
DRIFT OFF IN JUST 5 MINS
Out of sync and keep tossing and turning? Forget counting sheep – these easy tricks can help.
Better breathing
Inhale through the nose for a count of four. Hold your breath for a count of seven. Exhale through pursed lips for a count of eight. Do four rounds.
Rapid eye blinking
With your eyes open, slowly count backwards from 300 in your mind until you feel y...