Why timing counts

3pm
Body temperature and adrenaline levels rise once more. Cortisol levels even out and then drop. As long as you don't have problems with blood sugar control, you will be cruising both mentally and physically, while being at your most relaxed. If you do have blood sugar problems you may be feeling tired and think you need a caffeine or sugar boost.

6pm
Body temperature and adrenaline levels are at their peak. Muscles and joints are at their most supple, co-ordination and stamina at their best and circulation is working at its peak.

8pm
Melatonin levels begin to rise, which is readying you for sleep. Endorphins and anti-inflammatory hormones start falling, which means your immunity is at its lowest level.

10pm
Your need to drink, eat and have bathroom breaks are reduced as you enter a state of mini-hibernation and your system ticks over until the morning.

12am
Levels of the growth hormone prolactin increase to encourage growth repair processes while you sleep. Your sleep patterns run in several cycles throughout the night and you dream most actively during REM (rapid eye movement) sleep. If you don't get enough REM sleep you wake earlier and feel less refreshed.

3-5am
Body temperature, adrenaline and cortisol levels are at their lowest which allows you to sleep deeply and for body repair mechanisms to work effectively.

Maximising your day:

Morning

• Rather than cut out light with heavy fabrics, use sheer curtains. Light enters the eye and triggers the pineal gland to produce the hormone melatonin, which helps to regulate your wake/sleep cycle effectively.
• Your ligaments have relaxed and you are taller than when you went to bed last night. It is best to ease slowly into the day and it is a bad idea to leap across the room to turn off the alarm. In the shower, finish up by alternating between short sharp blast of very warm and fairly cold water to improve circulation, increase oxygen flow and help to boost your metabolism.
• Drink some water to boost hydration after a dry night.
• Eat a nutritious and generous breakfast, or grab something healthy and satisfying on the way to work. Never, ever, skip breakfast. Your metabolism is at its highest in the morning and lowest in the evening, so eat accordingly to help your body to work at its optimum. Research shows that a breakfast which features protein and complex carbohydrates ensures brain power, and steady energy levels, throughout the morning. Enjoy muesli with yoghurt, a wholemeal bacon or hummus sandwich, or porridge with berries and nuts.
• Walk briskly, or cycle, into work for at least one mile. You will feel more positive and refreshed and will have already met half of your exercise commitment for the day.