Get the most out of your day by understanding and taking account of your body's natural rhythms

Do you find yourself losing energy halfway through the day or struggle to get out of bed? Understanding how your body responds at different times of the day helps you to make the most of your natural 24-hour cycle, also know as the circadian rhythm.

When studying circadium rhythms, volunteers stayed in isolation units without access to a clock, and were fed identical hourly meals. Scientists found that temperature, heart rate, metabolic rate and urinary flow followed patterns throughout a 24-hour period.

Your 24-hour cycle

6am
Your body temperature rises. Levels of endorphins (brain pleasure and painkilling chemicals) and cortisol stress hormone rise to prepare for the day ahead. Sex hormones, oestrogen and testosterone, are at their peak in the early morning and you may feel in the mood for early-morning sex!

10am
You are at your most alert, particularly for cognitive work, so now is the time for problem solving, writing that essay or filing your report.

12pm
Energy levels slump as body temperature and adrenaline levels drop for a while. Your body is telling you to go to lunch, after which you could benefit from a siesta.

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.

During the day

• Tasks that require short-term learning, logic and new problem solving are best tackled about three hours after you get up in the morning. Jobs that need both brain and physical stamina are best left to the afternoon. If you want to memorise something for the long-term, or do well at tests, do these in the late afternoon.
• Keep a bottle of water on your desk and get through it each day to stay hydrated as air conditioning and central heating are very drying. When you turn on the kettle, make yourself herbal tea or a lemon and honey drink.
• Eat a power-packed lunch with valuable nutrients to sustain you through the afternoon. Avoid alcohol, coffee, tea and very sugary foods which will drain your energy reserves. Instead, enjoy whole foods. An ideal lunch includes protein (from meat, fish, pulses, eggs, cheese or nuts) and salad or vegetables and some fruit. Avoid too many carbohydrates which can make you drowsy. If you can fit in a 30-minute power nap it will help you to digest your food and regenerate your mind and body.
• After your siesta, take a walk around the block for 15 minutes to re-energise yourself.
• If you are reaching for sugary tea and biscuits in mid-afternoon and feeling dozy, you could be suffering from blood sugar problems. The answer is to eat a small protein-based snack which will have no effect on blood sugar and help you to stay focused, such as a plain yoghurt, a hard-boiled egg or a handful of unsalted nuts. Add a piece of fruit such as an apple, for a small, but not detrimental, sugar boost.
• Visit your dentist in the late afternoon when your pain thresholds are highest.

Evening

• The peak time for exercise is between 6-7pm, so now is the time to work out. This will help you to detach from the worries of the day.
• Take a shower and put on some music before you cook supper. Changing the tempo will help you to relax.
• Enjoy a glass or two of wine or beer, the antioxidants will do you good and some alcohol can help you to relax early in the evening. Avoid drinking any more than this, or too late in the evening, as alcohol interferes with sleep patterns, particularly REM sleep.
• Eat a small, light and nutritious evening meal. Now is the time to enjoy carbohydrates, such as bread, rice or pasta, which will help to promote sleep.
• Do a relaxation exercise for 10 minutes late in the evening to prepare yourself for bed. Avoid energetic exercise late in the evening as your racing metabolism will keep you awake. Late night action movies are also a bad idea if you want a peaceful night.