How to adjust their biological clock

Why do so many Olympic records have been beaten just the day? Is our body at different times of the day acting differently? The answer to this question and others decided to find a team Buffer service. In this article you will know when it is better to train, sleep, work, eat, meditation and more.

The question of how best to plan your day and what time of day to work and rest, is very interesting. Of course, we know that sleep better at night, work - day, but it is too vague, and here is how to set up the biological clock as accurate as possible?

Food

Perhaps the most controversial and interesting question. When the best to eat? Google provides an easy to understand the request, that the majority of diets based on what not to eat after six. But not all so simple.

A recent study of cell metabolism help determine whether it makes sense to distribute your food at certain times. Two mice were fed the same amount of food, absolutely equal in calories and BZHU. The only difference was that the first mouse had access to food all day, and the other only at eight o'clock in the maximum activity of the organism.

The result was striking. The mouse, which had access to food only eight hours had a 40% less fat and less cholesterol.

Therefore, spreading your diet over time, pay special attention to supper. Breakfast and lunch at the peak of fall your metabolism, but the last meal is better to use for four hours before bedtime. It is better, if it is not very heavy food. For example, fruits, vegetables and small amounts of protein. The body will take some time for food digestion, and four hours - is the best option.

Sleep

We called themselves larks and owls. However, Professor Jim Horne says that our ancestors slept twice a day: a long night's sleep, and a small - day. 11–12 am - this is the time when the energy of the body is declining and focus on the job much more difficult. Over time, this habit disappeared, but many cultures still practice it.

For example, the Chinese often nap in the afternoon right from your desk. Little sleep during the day is also inherent to residents of Spain and India.

The time it takes for the body to sleep, as determined by age. Teenagers from 13 to 21 years sleep the longest. It is programmed by nature, and to resist it is not necessary. However, not everything goes as inscribed by nature, and, as a consequence, the study in the morning turns into a little competition to see who will fall asleep. A study conducted in England found that students perform the same test on 9% better afternoon than in the morning.

In its boring, but no less informative book on the science of sleep Jim Horne shows that people who sleep six or seven hours, is much more productive and vigorous than those who sleep more. Get used to this schedule initially quite difficult, but it's worth it. Or not?

The question of when and how to sleep, causing a lot of controversy, and one correct opinion is not found. Therefore, the best choice would be to try a little bit to reduce sleep time and see how it responds to your body. Perhaps he will like it!

Sport

Michael Smolensky, a professor of biological engineering at the University of Texas, saysThat the body achieves maximum performance from 15:00 to 18:00. At this time, the chance of injury is minimal, and the force and velocity indicators are at their peak. According to the study, which was conducted on 5000 subjects, the amount of light at this time is also increased by 17.6%.

Muscle strength peaks between 14:00 and 18:00, and muscles at this time stronger than 6% higher than during the day. For runners, cyclists and other athletes who value stamina morning - this is the worst time for training. Professor Greg Atkinson says that the body temperature during the day slightly higher, which in turn gives the body a natural warming.

Pain threshold is higher during the day, which may also have a positive impact on employment by sports that require endurance. However, for example, the sense of balance is better in the morning, and so for the gymnasts is the best time of day to exercise. All the rest of the athletes a better deal during the day.

Job

With the work a bit easier: it all depends on what time you're feeling more energetic. If you are an early bird and love to wake up early, then the best time to perform the most difficult and time-consuming tasks - this morning. If you like to wake up during the day, it is best to move these things at a later time.

On the other hand, if you are engaged in creative work, first a little better to wear out your brain so that it does not work as efficiently. This might sound idiotic, but it is for this reason that great ideas come to us in the shower in the evening or at bedtime.

When you are tired, the brain is much more difficult to concentrate on a single task. At the same time it is much more difficult to memorize the relationship between ideas and thoughts. Both of these things help to think not so, as always, creatively. Therefore, tired brain can greatly help you in inventing something new.

Alcohol

Alcohol consumption at different times of the day it does not affect the amount of blood. But at the same time it has a different effect on the brain. At the end of the day our body is at the peak of its power, so the effects of alcohol on the ability to think at this time is less.

Meditation

In this article we have said that the time chosen for meditation, is not so important. Therefore, proceed from their feelings and meditate when you want it.

The best time for the child's birth

According to statistics, most babies are born with three to five in the morning. However, due to medical intervention, this statistics is becoming less and less useful. Despite this, our brain is very relaxed at this time, and the pain threshold is highest, making this the best time for conception and birth of a child. Although decide, of course, not you.

Is it possible to plan your schedule in such a way? And is it worth the forces?