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Irregular sleep patterns may be linked to harmful bacteria in your gut, new research suggests. The study is the first to find multiple associations between social jet lag – the shift in internal body clock when sleeping patterns change between workdays and free days – and diet quality, diet habits, inflammation and gut microbiome (bacteria) composition. According to the findings, even a 90-minute difference in the midpoint of sleep – half-way between sleep time and wake-up time – can encourage microbiome that has negative associations with health. Previous research has suggested that working shifts disrupts the body clock and can increase risk of weight gain, heart problems and diabetes. This is the first study to show that even small differences in sleep timings across the week seems to be linked to differences in gut bacterial species Dr Wendy Hall King’s College London However, according to researchers from King’s College London there is less awareness that the body’s biological rhythms can be affected by smaller inconsistencies in sleeping patterns. This is due to people working regular hours waking early with an alarm clock on workdays compared to waking naturally on non-workdays. Senior author Dr Wendy Hall from King’s College London, said: “We know that major disruptions in sleep, such as shift work, can have a profound impact on your health. “This is the first study to show that even small differences in sleep timings across the week seems to be linked to differences in gut bacterial species. “Some of these associations were linked to dietary differences but our data also indicates that other, as yet unknown, factors may be involved. “We need intervention trials to find out whether improving sleep time consistency can lead to beneficial changes in the gut microbiome and related health outcomes.” First author Kate Bermingham, from King’s College London and senior nutrition scientist at ZOE, said: “Sleep is a key pillar of health, and this research is particularly timely given the growing interest in circadian rhythms and the gut microbiome. “Even a 90-minute difference in the mid-point of sleep can encourage microbiota species which have unfavourable associations with your health.” Researchers suggest the composition of the microbes in the gut may negatively or positively affect health by producing toxins or beneficial products. Specific species of microbes can correspond to an individual’s risk of long-term health conditions such as diabetes, heart disease and obesity. The microbiome is influenced by what food someone eats, which makes the diversity of the gut adjustable. Researchers assessed a group of 934 people from the ZOE Predict study, the largest ongoing nutritional study of its kind. They looked at blood, stool and gut microbiome samples, as well as glucose measurements in people whose sleep was irregular compared to those who had a routine sleep schedule. Unlike past research, the group consisted of mainly lean and healthy individuals with most of them getting more than seven hours sleep throughout the week. The study, published in The European Journal of Nutrition, found that just a 90-minute difference in the timing of the midpoint of sleep is associated with differences in what the gut microbiome is made up of. According to the findings, having social jet lag was associated with lower overall diet quality, higher intakes of sugar-sweetened beverages, and lower intakes of fruits and nuts. This may directly influence the abundance of specific microbiota in the gut, researchers say. Three out of the six microbiota species more abundant in the social jet lag group have what researchers describe as unfavourable associations with health. They are linked with poor diet quality, indicators of obesity and cardiometabolic health, like heart attack, stroke, and diabetes, and markers in your blood related to higher levels of inflammation and cardiovascular risk. Previous research has found social jet lag is associated with weight gain, chronic illness and mental fatigue. Dr Sarah Berry from King’s College London and chief scientist at ZOE added: “Maintaining regular sleep patterns, so when we go to bed and when we wake each day, is an easily adjustable lifestyle behaviour we can all do, that may impact your health via your gut microbiome for the better.” Read More Charity boss speaks out over ‘traumatic’ encounter with royal aide Ukraine war’s heaviest fight rages in east - follow live N-Dubz cement comeback with first new album in 13 years Babies as young as four months have taste in fine art, study shows ADHD symptoms in children can be transformed with brain stimulation therapy

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Rip it up and start again: if Keira Walsh’s injury spelled the end of something at the Women’s World Cup, it only did for England’s starting formation. Against China, Sarina Wiegman made her most dramatic change as Lionesses manager yet, switching to a 3-5-2 system to counter the blow of losing their key midfielder. In doing so, Wiegman unlocked England’s best performance of not just this World Cup, but in months. The Lionesses looked like themselves again, and while England’s 6-1 win against China made sure of their progress to the last-16 as Group D winners, as much focus will be on how Wiegman has recalibrated and recharged her side ahead of the knockout stages. After two 1-0 wins over Haiti and Denmark there was an element of danger coming into the decider, but from the opening moments the tempo and fluidity of England’s performance erased doubts. England have done so while veering drastically from the course they set at the Euros, where Wiegman named the same starting line-up in all six matches. But this is a new tournament and England are facing a very different challenge, which Wiegman has reacted to decisively. Wiegman could have chosen the easy option, to bring in Laura Coombs for Walsh and stick with England’s 4-3-3. Instead, Wiegman’s tweak has sparked England into life. From looking slow and predictable in their opening game, England carried threat from all areas against China: Lucy Bronze and Rachel Daly, wing-backs who played as wingers, stretched China out of shape, allowing space for Alessia Russo and Lauren Hemp to create havoc down the channels. The back three of Jess Carter, Millie Bright and Alex Greenwood compensated for the loss of Walsh in England’s build-up play, with Georgia Stanway and Katie Zelem, starting for the first time at the World Cup, creating a box midfield in front. It all unlocked room for Lauren James, who didn’t even start England’s opening game but is now so central to everything they do. To almost illustrate that, James was shifted inside to No 10, given the freedom to drift and pick up the ball where she could cause the most danger. James, who is quickly becoming England’s most important player at the World Cup, sparkled again, displaying the confidence of a player who knows she has been given the stage to become one of the stars of the tournament. But to do so, James also needs a structure that suits her, and Wiegman has landed upon a formation and line-up that does that for not just her, but for every other player in the team. Bright looked exposed in a back four when England faced transitions, but had excellent cover when alongside both Carter and Greenwood. Russo has gone from being isolated to having more options around her, and the sheer speed of Hemp is now able to play off her shoulder. Stanway did not have sole responsibility to screen England’s defence, with Zelem providing balance alongside her. Wiegman could not replace Walsh, but they could recreate her control. Even without their metronome, England still dominated the ball, particularly in the first half when the game was live and the Lionesses played at their highest intensity. To add to the possession, England’s shape gave them penetration and pace, with movement and rotation. The 3-5-2 seemed to give every player another option. That isn’t to say this will be England’s plan for the rest of the tournament. From being able to predict Wiegman’s selection last summer, the Lionesses have shown they are prepared to change for their approach with the opposition in mind. China were a side who were always going to sit deep with two blocks of four, so England looked to pull them apart. It could be different against Nigeria in the last-16, given the threat of Asisat Oshoala and wingers like Uchenna Kanu who stay high and wide. But from the blow of losing Walsh, England now have confidence that will elevate any system that Wiegman selects against Nigeria: Russo, Hemp, Daly and Chloe Kelly all scored, further lifting the mood in the camp and adding to several other impressive performances. World Cups and major tournaments are all about the journey - yet, even as the Lionesses comfortably progressed to the knockout stages as group winners, no one expected it to unfold quite like this, or is able to predict what comes next. Read More England vs China LIVE: Women’s World Cup latest score as Lionesses shine in Adelaide When do England play next? Women’s World Cup fixtures and route to the final Why was Lauren James goal against China controversially disallowed?