Instead of racing against the clock, learn how to synchronize you with time. There is indeed a time for everything: eat, work, sleep and coddle. Chronobiology studies the rhythms of the body. Here’s how to find the tempo!
The day hunts at night and the seasons come and go. Entire universe pulsates with the rhythms of nature. It’s the same for our bodies. Each of our cells is ticking. Our various systems interact with each other. Our muscles, our bodies, our nervous and endocrine systems follow a tempo we registered for our biorhythms. And in addition to the orchestra signals from our environment, heat and cold, alternating noise and silence, dawn and dusk shape us. Our body is changing over a period of 24 hours. This circadian rhythm is punctuated by peaks and troughs. As we learn to take advantage of our biorhythms and avoid the upset.
A time to work
Everyone knows there is a time for work and a time to rest. Awakening and sleep fills the gap on each other. The state of vigilance depends on the quality of sleep and the regularity of the time when we sleep and we wake up. Our biological clock, the small structure located in the brain, regulates sleep-wake cycle and secretion of melatonin, the hormone that promotes a good night’s rest. Thus, a person would normally be well synchronized to the best about an hour after sunrise. That’s when the peak of cortisol (the stress hormone) promotes the formation of glucose to the brain and diffuse large dose of sugar necessary for its proper functioning. Intellectual performance is at its best during the morning. It decreases gradually in the afternoon.
After 90 minutes of work, no need to bait, it’s time to take a break. Brain activity stops at times for a short period of drowsiness. Just take 10 minutes to clear your mind and revitalize yourself.
The hollow of the afternoon
After lunch, there is a period of drowsiness. Contrary to the general idea, the decrease of energy that follows the lunch hour is not caused by the meal. This fatigue is evident even if one eats very little. It results from the interaction between the two regulatory systems of sleep and biological rhythms. Fatigue grows throughout the day. To offset the decline in vigilance, the clock sends a signal to alert the body. As the day progresses, the signal is amplified. Fatigue in the afternoon varies from one individual to another. The “night birds” tend to be slightly offset in the cycle. The increase in the signal of awakening comes too late to address the fatigue experienced. The state of somnolence is increased. To avoid an excessive drop in vigilance, it is recommended to go to bed at regular times and maintain good sleep and hygiene.
Food is also subject to specific schedules. In the morning, the insulin level is at its best. It is recommended to take a breakfast rich in carbohydrates and slow to take advantage of a surge of energy that lasts all morning. The sugar thus remains longer in the blood. At lunchtime, it is best to eat lightly so as not to interfere with concentration in the afternoon. Bid on lean meats and vegetables. During the dinner, moderation is essential. Meals that have easily assimilated proteins should be chosen like fish and white meat. To aid digestion, it is better to eat before 18 hours. Especially, avoid snacking in the evening. At night, while the body lives in slow motion, weight gain is even easier.
Skin and tempo
Our skin, the organ in its own right, turns to its rhythm and restless. At day it seeks to defend itself against pollution, UV rays and other external attacks. At night, the skin goes into repair mode and regenerates by producing collagen and elastin. It’s time to apply a cream that revitalizes, because our skin is more receptive during sleep. Insomnia and stress also weakens the capacity of skin to regenerate during the night and makes room for aging.
When are you going to bed?
Typically, between 8 and 11 o’clock PM, the body temperature goes down to make room for the night. If the clock is synchronized, an hour before the regular time when we go to bed, sleep hormones are activated to promote relaxation. It’s the perfect time to go to bed and get a good night’s sleep. If we change our habits and we go to bed ahead of time, chances are that one has trouble falling asleep. In the evening, the alert signal increases and promotes brain or physical activity. To avoid running around in the bed, it is recommended to go to bed substantially always at the same time. It will not only increase alertness during the day, but sleep also will be better.