Proper sleep and biorhythms: compose the ideal daily routine

Do you feel tired and weak right after waking up, by dinner you are sleepy, and in the evening your head is no longer thinking? Perhaps your natural biorhythms are disturbed, that is, you sleep, eat and work at the wrong time. But in order to be healthy and be known as a long-liver, it is very important to live in accordance with your internal clock. To do this, you need to create an optimal daily routine.

It means the rational use of time for such important components of life as proper sleep, nutrition, personal hygiene, work, rest, physical activity. How to create the ideal daily routine to be productive, cheerful and energetic? The online edition estet-portal.com will tell you about this.

1. Proper sleep and biorhythms: what you need to know about the daily routine
2. What does the correct day regimen consist of
3. Proper sleep and biorhythms: we plan the daily routine by the hour

Correct sleep and biorhythms: what you need to know about the daily routine

If in ancient times the daily routine depended on sunrise and sunset, then with the invention of artificial lighting, people began to go to bed late and wake up later. Such a shift in natural biorhythms is harmful to health and often leads to various diseases. The optimal day regimen will help to avoid such an unpleasant outcome. It develops in a person such important qualities as discipline, organization and purposefulness.

Drawing up a daily routine – an individual process that depends on the needs of the body, gender, age and personal comfort.

It is impossible to create an optimal daily regimen that would be suitable for everyone. Indeed, despite the fact that people are arranged in the same way, the body of each person works differently. So, some people – "larks", others – "owls", and the third – "pigeons" .

What does the correct daily routine consist of

The correct daily routine includes the following components:

• Sleep. The realities of the modern world do not allow every person to get enough sleep. And those who sleep much more than they should, are also enough. Both the first and the second failure of biorhythms are harmful to health. Constant lack of sleep is fraught with fatigue, drowsiness, poor health. A person who neglects healthy sleep becomes irritable, depressed and often suffers from mental retardation. In addition, he often suffers from headaches and nausea. And proper sleep allows you to fully recover and at the same time prevents the disorder of the nervous system.
• Food. Food serves as the so-called fuel. It supplies the body with energy, which is spent on mental and physical activity. In addition, it saturates the body with vitamins, minerals and other useful elements that are needed for normal life and to fight back ailments. Therefore, nutrition should be regular and complete.
• Work. This component is present in the life of every person. So, schoolchildren go to classes and do their homework, students attend lectures and seminars, and adults build a career and earn a living. Proper planning of working time is part of the daily routine. Therefore, it is very important to master the skills of time management.
• Rest. In order to restore strength and productivity, proper sleep will not be enough. It is necessary to find time for rest and during wakefulness: at lunchtime or after work, try to rest, and not work. Walking in the fresh air, chatting with relatives or friends, going to the movies, learning a foreign language – this is what will help keep the performance at a high level.

Correct sleep and biorhythms: we plan the daily routine by the hour

The daily routine must not only be thought out, but also painted in a notebook. Thus, keeping it always at hand, you will not forget what needs to be done today. And write down only real tasks, that is, what you can really do. Also, do the most difficult things first, and then move on to the easier ones.

It is very important to make a daily routine in accordance with employment at work. But it is also worth taking time for rest, household chores and other important things.

The ideal daily routine by the hour is as follows:

• 6:00-7:00 – awakening, personal hygiene and exercise. It is at this time that the biological “alarm clock” turns on. It also activates the work of all organs and systems. In addition, the work includes metabolism, which prepares the body for food intake. At this time, it is useful to do morning exercises, as it accelerates the blood, saturating it with oxygen. By the way, instead of charging, lovemaking is suitable. According to the doctor of neurology Pam Spoor, morning sex is useful, because sex hormones are actively released at dawn. And after you enrich the blood with oxygen, take a contrast shower. He is very uplifting.
• 7:30-8:00 – breakfast. It is by this time that the gastrointestinal tract is ready to eat, and all vitamins, minerals and other useful elements are instantly absorbed by the body and converted into energy.

Breakfast should be taken one hour after getting up. Therefore, set the time of your morning meal depending on your biorhythm.

• from 9:00 – Beginning of work. By this time, food has already been converted into energy, which means that the brain is ready for active and intense work.
• from 12:00 – dinner. By the middle of the day, work capacity is reduced, and attention is scattered. Therefore, the body needs to be given time to reboot. It's time for lunch, because gastric juice is actively produced. And after lunch, you can take a walk in the fresh air or chat with colleagues.
• 15:00-17:00 – Job. During this period of time, the so-called "second wind" opens. Therefore, it is the right time to devote it to work, but only to easier tasks that do not require concentration of attention and creativity.
• 17:00-18:00 – dinner. After 19:00 the stomach becomes no longer active. Therefore, it is important to have dinner before this time. In this way, all food is easy to digest and assimilate into the body.
• After 19:00 – free time. Since at this time the pressure decreases and "falls asleep" stomach, devote it to reading books, chatting with friends or chores around the house. But do not engage in physical activity and mental activity. After all, the body needs rest after work.
• 20:00 – mental activity. By this time, the brain has time to reboot a bit. Therefore, you can take up the study of English or other activities related to memorization.
• from 21:00 – Preparation for sleep. At this time, the body begins to slowly fall asleep. Therefore, dedicate it to yourself: take a shower, do all the hygiene procedures, relax by listening to slow music or just lying on the couch.
• 22:00 – going to bed. You should try to go to bed at this time. Indeed, in the interval between 22:00 and 23:00, one hour of sleep equals 2-3 hours of rest. In addition, with proper sleep, the body begins to actively repair itself.

Of course, you can create your daily routine based on what time you go to bed and what time you wake up. But in order to stay young and healthy for a long time, you need to plan your schedule correctly.

By creating the daily routine that we have suggested in this article, and sticking to it regularly, you will maintain your health, become more organized and productive. And you will also develop the right mode of life, where you spend less time and energy on unimportant things and more – for useful things. By living in accordance with natural biorhythms, you will learn how to correctly, reasonably and efficiently allocate your time, as well as build longer-term plans.

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