• Follow the 15/15 rule: Get 15 minutes of direct sunlight within 15 minutes of waking up to reset your circadian clock. Have your coffee outside in the Algarvian sun or take a short walk.
• Set consistent mealtimes: Try to eat your meals at roughly the same time each day to help regulate your metabolic rhythms.
• Maintain consistent sleep-wake times: Even on weekends. I know, I know – that Sunday morning lie-in is tempting, but consistency is king when it comes to circadian health. Try to keep your wake-up time within an hour of your usual schedule, even on days off. “Social jet lag” is a thing!
• Be strategic with food timing: Your digestive system isn’t designed for midnight snacks (damn it!). Research suggests limiting eating to a 10-12 hour window may optimise metabolic health. Aim to finish your last meal at least 2-3 hours before bedtime. Save the 10pm dinner reservations for special occasions.
• Create a sleep sanctuary: Keep your bedroom dark, cool (around 18°C), and free from electronics.
• Establish a wind-down routine: Dim any lights and engage in calming activities 1-2 hours before bed.
• Time your caffeine: Avoid caffeine after 2pm as it has a half-life of around 5 hours, potentially leaving you still wired in the evening if you’re a poor metaboliser.
• Exercise at the right time: Physical activity can help regulate circadian rhythms, but timing matters. Morning exercise, especially outdoors, helps reinforce wake signals, while intense evening workouts may delay sleep onset for some people.
• Dim the lights: Evening light exposure, particularly blue light from screens, suppresses melatonin and tricks your brain into thinking it’s still daytime. Try using blue-light blocking glasses in the evening, install apps that reduce blue light on your devices, or better yet, establish a digital curfew where screens go off 1-2 hours before bed.

As with any aspect of health, personal experimentation and preference is key. We’re not all designed to be 5am early birds! Your chronotype (whether you’re naturally more of a morning or evening person) has genetic components. While society often celebrates morning people (those in the smug 5am club), understanding and working with your natural chronotype rather than fighting it can be more effective. What works for one person may not work for another. The good news is that our circadian systems are remarkably responsive, even small, consistent changes can yield significant benefits over time. Whether you’re looking to improve sleep, boost energy, enhance mental clarity, or support overall health, paying attention to your body’s internal rhythms might just be the missing piece of your wellbeing puzzle. Inner harmony is only one well-timed sunrise stroll away.

Words: Sally Dixon