Interestingly, lack of natural light (eg, in a windowless office) can significantly disturb the body’s natural daily (circadian) rhythms which are governed by a part of the brain that picks up messages from the light entering your eyes. Other factors that disrupt the body clock are working night shifts, being jet-lagged and getting disturbed or inadequate sleep. Symptoms include depression, lethargy and poor concentration.

If you’re having to deal with a timetable that doesn’t fit the norm, you’ll adapt more quickly by timing activities to match with your new ‘day’. A high protein / low-carbohydrate meal after rising may help alertness, with a similar type of meal for ‘lunch’ and a high-carbohydrate / low-protein one as your last before retiring.

Exercise will also help in regulating body rhythms and a brisk walk after getting up can make a big difference to how you feel. If you get the chance to have a 20-minute nap when you’re felling least alert – especially in the middle of a night shift – you’re likely to perform better overall.

Following this type of schedule will also help to keep you on an even keel with darker nights on the way. Try to get as much natural light as possible and if you can get eight hours sleep a night with a fixed bedtime and waking schedule, then so much the better.

IS THERE A BEST TIME TO TAKE SUPPLEMENTS?

A one-a-day multivitamin may be best in the evening because growth hormone is secreted at night and this is when the body does most of its repair processes. But there are no hard or fast rules – the main point is to take supplements regularly and usually with food to improve absorption and minimise any gastric irritation. If you need two or three of one product, you can choose to take them as split doses throughout the day or in one go if it’s easier for you to remember.

TUNE IN TO YOUR BODY CLOCK

5am: Reflex responses are worst and stress hormones very low – time to take great care on the roads.

7 - 9am: Opening your bowels regularly at about this time shows that your circadian rhythms are in sync – eat plenty of fibre to lend a helping hand.

10 - 11am: The part of the brain that governs logical and mathematical thoughts is most active mid morning. A time to do your accounts?

12noon: Mood is high as alertness rises, but you could also feel tense. Best time to book yourself a relaxing massage.

1 - 3pm: Alertness decreases – to minimise the dip, allow yourself a cup of coffee with lunch and don’t eat too heavily.

4 - 6pm: Late afternoon adrenaline secretion keeps airways dilated so breathing is easiest. Muscle strength and flexibility peak, so it’s the best time to exercise.

7 - 8pm: Many body functions slow down which means drugs taken in the evening move into the bloodstream more slowly and can have fewer side effects.

9 - 10pm: The body starts to secrete the sleep hormone, melatonin, which helps the system wind down before bedtime.

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