The relationship of human circadian rhythms and daily activities

In this article we will discuss about the best hours to read, take a nap, go to the doctor or to the hairdresser. These watches are dependent on our biology and our circadian rhythms. Recommendations give known doctors and therapists who have spent a lot of time to study the relationships between the hours per day and the human behavior.

Read and absorb information best at 8 am or 10 pm

If you need to repeat his thesis before a presentation or remember all the names of the parents of your child's classmates (because Today you go to parent-teacher meeting), that morning - the best time for this, "fast" memory in this watch most active.

For more in-depth information storage (eg, a book club meeting tomorrow, and you urgently need to master a few more chapters of "War and Peace") will approach the evening. Here is what Michael Smolensky (exogenous professor of psychology and author of the book «The Body Clock Guide to Better Health: How to Use Your Body's Natural Clock to Fight Illness and Achieve Maximum Health »):« Our memory depends on the action of nucleic acids, and those in their turn from

circadian rhythms». In other words, our brains can not during the day to remember the same: there are peaks and valleys. Students often unconsciously, but successfully use circadian rhythms when the material taught in the evening and in the morning it is repeated.

Go to the doctor is best at 8-9 am or 1-2 days

At this time, the doctor has not yet exhausted the number of patients. Usually, the doctor takes in two shifts, which means you will go right to the top of one of them. If tests have to take on an empty stomach, then of course it is logical to do it in the morning to not go hungry noon.

If you go to a doctor who carries out transactions in addition to techniques, try to get into That day, when he had not, or risk a long wait for his or catch in a strong fatigue.

In the evening (5-7 pm) and there is a risk protorchat long queue, because many will decide to drop in after work to see a doctor.

But the pharmacy is better to go in 3 hours of the day. Is a good chance that you will be the only visitor.

Take vitamins are best during breakfast time

"It is important to take vitamins and supplements at meal time, because most of them are water or oil-soluble and better absorbed with food, "- says Dr. Shari Lieberman Sciences, academic dietitian and co-author of the book« The Real Vitamin & Mineral Book ». - "In addition, like most other tablets, taken on an empty stomach vitamins can cause pain and nausea. Since you are likely to dine away from home, and you can dine somewhere else, then the only stable food intake remains the breakfast. You will be able to develop the habit of taking vitamins. Another reason is that many complexes contain vitamin B, which is invigorating. "

Nap best with 1 to 2.30 pm

It is generally believed that daytime sleepiness is associated with a hearty lunch. But Michael Smolensky says that at this time we have reduced body temperature, which leads to sleepiness. The same effect causes us to fall asleep at night. Perfect day rest should last 15-20 minutes. If you sleep more than 30 minutes, it will be much harder to wake up and you will feel overwhelmed.

Richard Schwab, MD, deputy director in the University of Pennsylvania Penn Sleep Center, agrees that drowsiness Afternoon associated with circadian rhythms, but it also says that if we are normally enough sleep at night, sleep during the day, we would not needed.

Take a walk with the dog best with 8 to 9 pm

For those of you walking the dog - good exercise. And for dogs - it's much more! According to Jenna Donaldson, author of the book «Dogs Are From Neptune» and director of the Academy for training dogs in San Francisco, evening dog owners more time to walking, than in the morning, which means that the pet will be able to fully enjoy the delicious smells and sounds that he could not examine closely in the rush of the morning walk.

In addition, evening walks avoid the midday overheating and a dog, and the owner and a beneficial effect on sleep.

Carry out cardio workout best with 5 to 6 pm

"In order to get a good workout, reduce the risk of injury and to improve sleep, it is best to engage in the afternoon, in the evening" - says Matthew Edlund, Dr. Medical Sciences and author of «The Body Clock Advantage: Finding Your Best Time of Day to Succeed In: Love, Work, Play, Exercise» and the head of Circadian Medicine Center in Sarasota, Florida. According to Dr. Edlund at this time your lungs take oxygen better, you are more coordinated, your muscles are warmed up, and therefore decreases the likelihood of extension cords or surge. Complete the exercises at least 3 hours before bedtime. When you get to bed, adrenaline will not be so much, and you can easily fall asleep. Bonus tip: if at the end of the day you have something upset, work out, it is perfectly relieves stress.

Ask the authorities to raise the best at 5 pm

As noted by Lynn Ellis, coach-trainer who worked with the staff and bosses of global companies (for example, Unilever), the key to success in a conversation about increasing that to catch the leader is not at rush hour, and in quiet times, when he can hear you. Managers themselves say that it is most often the evening when the main proceedings have been completed, and in a good mood, because soon you can already go home. On your side, and your body will be: increased body temperature in the evening will make you more focused. Do not forget that the talk about improving - a complex science, and not every boss is predisposed to it is in the evening. Examine the behavior and daily routine was his boss. And if you think it is the most calm and open to talk in the morning, then do not waste time and do not wait for the second half of the day.

Return the purchased goods is better, at 10 am

Come into the store with a sweater from the collection of "what was I thinking when he bought the" best at 10 o'clock in the morning. Typically, shops open at 9, and then to the 10 consultants have already wake up and cheer up, but not yet angry stream capricious visitors. And all of them are in place, which means you do not have a long time to wander around the room, searching for at least someone.

To go to the hairdresser best at 8-9 am

Again, choose a time when many more are sleeping, for example, 8-9, on Saturday morning. After a work week, many will want to sleep in, while you should let the workplace for fresh wizard. Surely after 4-5 hours, it will not look at your hair with the same enthusiasm as the first client hairstyle. However, the best way to find the right time for haircuts - it's just to consult with his master, and know when he is in a good mood most.

House cleaning is best done at 4:00 pm

If you choose this time, the cleaning, do the "whistling". Coordination of vision and hand, as well as spirits are at their peak at this time, so says our already well-known Professor of Smolensk. If someone's home suffers from allergies or asthma, avoid the morning cleaning or night (if you suddenly insomnia). The fact that allergic rhinitis is most pronounced in the morning (from 6 am to noon) and asthma often occur between 12yu hours of the night and in the morning 6 pcs. Generally try to finish establishing order before allergic or asthmatic comes home, after harvesting micro-particle dust and allergens for about an hour in the air.

Listen to your body and try to adapt to their own rhythm, in which case you'll get more done, and your mood will be on top.