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Working with the body clock for your sleep and mood
MELATONIN LEVEL
I I I I I I I I I I I I I I I I I I I I I I I I 24
6am
WAKE UP
LOWEST BODY TEMPERATURE
81
0
12pm
BEST CONCENTRATION
24
6pm
BEST PHYSICAL PERFORMANCE
81
0
12am
BED TIME
HIGHEST BLOOD PRESSURE © Marie Chellingsworth. The CBT Resource®. 2020
Working with the body clock when we have sleep difficulties or low mood is really important to improve symptoms. What we do in the daytime, actually contributes to our sleep at night. During the day the retina in our eye takes in light which then in turn helps us to build up the sleep hormone melatonin that will be needed for our sleep later. As things get dark, our bodies release the melatonin, inducing sleep. This light and dark is really important to our sleep and mood. So getting into daylight during the optimal time in the day is a great way to do this along with dimming lights and shutting the curtains in the evening. You can also help work with your body clock by planning activities that require more concentration in the late morning and those that require physical performance in the late afternoon, but not too late that they affect your wind down and time for bed routine! © Marie Chellingsworth. The CBT Resource®. 2020