When the clocks go forward in a few weeks time, the nation will lose an hour’s sleep but gain lighter evenings so we can all make the most of the Great British outdoors.  But losing an hour’s sleep affects our body clocks, the internal circadian rhythms that regulate our sleep-wake cycle. For some people it can take a few days to recover and will make waking up on Monday morning even harder having lost an hour of precious sleep.


In general, losing an hour in spring is more difficult to adjust to than gaining an hour in the autumn. Just like jet-leg can be harder to deal with when you travel east and lose time versus gaining time when flying west[i]. Trying an ‘earlier’ bedtime may be hard and could cause more wakefulness during the early part of the night. All of which can leave us feeling more tired and fatigued than usual!


So, is there anything we can do to help our internal clocks adapt more quickly? Here are a few small tips and tricks to get you feeling back to normal in no time:


  • Instead of having something sugary, try eating a snack which will raise your blood sugar levels slowly and keep them up. Good options are a handful of nuts, oatcakes with peanut butter or raw carrots with hummus.
  • Instead of having that cup of coffee make sure you stay hydrated throughout the day. Aim for 6-8 glass of water throughout the day and never wait until you feel thirsty before drinking as it means that you’re already dehydrated.
  • Instead of overeating at lunch, have a light meal that contains both proteins and complex carbohydrates, and then a snack in the afternoon.  If you can, try and get away from your desk for half an hour at lunch to help you feel more alert in the afternoon.
  • If you can aim for eight hours sleep a night and have a regular time when you go to bed. If you feel like you aren’t sleeping very well try to stop drinking alcohol, that glass of red wine may help you nod off but it also disrupts your sleep cycle.
  • Exercise is not always possible in the middle of a working day, but a brisk 10 minute walk can actually do wonders and boost those energy levels.


If you can’t shake off the tiredness you may not be getting enough iron from your diet so why not try taking a natural iron supplement like SPATONE to help maintain healthy iron levels. SPATONE contains Spatone iron rich water sourced from the Welsh mountains of Snowdonia National Park – which has been scientifically proven to help top up your iron levels whilst causing fewer of the unpleasant side effects often experienced with conventional iron food supplements[ii]. Generally, iron is a very difficult mineral for the body to absorb however, the iron naturally present in SPATONE  has been shown to be easily absorbed, with an average of 40% bioavailability[iii], compared to 5- 20% from food and other iron supplements. The additional Vitamin C in SPATONE Apple can help increase iron absorption to help ensure sufficient dietary intake of iron for active people. Vitamin C also contributes to the normal functioning of the immune system as well as contributing to a normal energy yielding metabolism and a reduction of tiredness and fatigue.


SPATONE is priced at £8.75 for 28 sachets (4 weeks supply) and SPATONE Apple is priced at £10.55 for 28 sachets (4 weeks supply). Sachets can easily be popped into your handbag or gym bag making SPATONE the most convenient iron food supplement available. Available from Boots, Holland & Barratt and all good independent health food and pharmacy stores.


For more info visit www.spatone.com


 #It is important to follow a varied and balanced diet and healthy lifestyle. Food supplements should not be used as a substitute for a healthy balanced diet

[ii] McKenna D, Spence D, Haggan SE, McCrum E, Dornan JC, Lappin TR. (2003) CLINICAL AND LABORATORY HAEMATOLOGY 25; 99-103

[iii] Nelsons Nutritional Study. (2009) The Significant Impact of Spatone on Iron Levels