Internal biological clock of the human body. Our body's biological clock

The kidneys and bladder begin their intensive work from 15 to 19 hours. You need to drink a lot during this time! For dinner, chicken, fish, shrimp, plus a side dish of stewed vegetables are suitable.

From 19 to 21 hours the kidneys begin to rest, Therefore, at this time you need to drink less and try not to eat. But blood circulation is intense at this time! This is the best time for an evening walk.

From 21:00 to 23:00 you can do whatever you want, do whatever you like.

From 23 to 01 a.m. the gallbladder begins its work. No fatty foods! You can have a snack with fruit. From 1 am to 3 am the liver works.

In a balanced diet, it is important to regularly eat at the same time of day, split meals, and distribute them between breakfast, lunch, dinner, second breakfast, and afternoon snack.

With 3 meals a day, the first two meals make up 2/3 of the daily energy value (“calorie content”) of food and dinner—“/3. Often the daily ration by energy value is distributed as follows: breakfast - 25-30%, lunch - 45 -50%, dinner - 20-25%. The time between breakfast and lunch, lunch and dinner should be 5-6 hours, between dinner and going to bed - 3-4 hours.

These periods provide for the height of activity digestive functions, digestion and absorption of the main amount of food taken. It is more rational to eat 5-6 meals a day.

With 5 meals a day, the first breakfast should account for about 25% of the calories of the daily diet, the second breakfast - 5-10% (light snack - fruits,tea), for lunch - about 35%, for afternoon tea - 25%, for dinner - 10%. With 4 meals a day, the first breakfast should account for 20-25%, the second breakfast - 10-15%, lunch - 35-45%, dinner - 20-25% of calories of the daily diet.

Actual distribution daily ration has significant differences due to climatic conditions, work activity, traditions, habits and a number of other factors.

Biological clock of the body

If you learn to adjust to the schedule of your body's biological clock, you can regulate not only your behavior, but also your mood.

Numerous studies have proven that we all live according to certain biological clock. And although this clock may be a little fast or slow for different people, the average values will be fair for most people on the planet. So, which of our organs rest at what time of day or, conversely, become hyperactive?

The hour of blindness - a person’s visual acuity decreases most strongly at 2 a.m., which is especially important for motorists to know.

Hour of birth and death— most children are born between 0 and 4 am. In the pre-dawn hours (around 4 am) heart attacks and strokes most often occur in people suffering from cardiovascular diseases.

Sluggish Hour - Blood pressure is lowest between 4 and 5 am.

The hour of love - the greatest secretion of sex hormones is observed from 8 to 9 am.

An hour of pain relief- from 9 to 10 am a person has the lowest pain sensitivity.

Hour of creativity - the cerebral hemisphere responsible for creative and abstract images works most actively from 10 to 12 noon.

Physical education hour— our muscles show the greatest impact from 12 to 13:30.

Digestion hour- the most gastric juice is formed from 12:30 to 13:30.

Hour of mastery - from 15 to 16 hours the fingers work best, which is important for those whose activities are related to fine motor skills and tactile sensations.

Growth Hour - Hair and nails grow fastest between 4:30 and 5:30 p.m.

Hour of running - the lungs breathe most intensely between 16:30 and 18 hours.

Hour of the senses- taste, hearing and smell become more acute between 17:00 and 19:00.

Alcohol hour - the liver breaks down alcohol most efficiently between 6 and 8 p.m.

Beauty hour - the skin is most permeable to cosmetics between 18:00 and 20:00.

Social hour - loneliness is hardest to bear between 20 and 22 hours.

Hour of immunity - the immune system most effectively protects the body from various
infections from 21:30 to 22:30.

Usually our daily life is scheduled literally minute by minute. A person is a living biological being whose own body has its own individual daily routine, which is in no way connected with our plans. And we rarely think about the fact that our body also lives according to a clear schedule - human biological clock. This watch is very accurate and consistent.

The biological clock in the human body flows rhythmically and the cells constantly adapt to each other, thereby synchronizing their work and therefore their pulsation is the same. This phenomenon is comparable to the swinging of a clock pendulum, but these processes occur quite quickly, but biological processes that occur in the human body are equal to a day. Such processes are called circadian or circadian oscillations. In humans, many functions, not just sleep, are subordinated circadian rhythm, this is an increase and decrease in blood pressure, fluctuations in body temperature, i.e. at night it is reduced by one degree, sweating of the palms and other changes.

The formation of biological rhythms occurs gradually. In newborns, they are still unstable, when the periods of sleep, wakefulness, and feeding alternate asymptomatically, but gradually the brain begins to obey the change of day and night, and at the same time all hormonal and other organs begin to obey such rhythms, such systems in the body called the endogenous clock. Such programmed cyclical changes in the body begin to suggest the time of day, year and thereby prepare the human body for upcoming changes, which may be accompanied by an increase in body temperature or the release of hormones that prepare the body for wakefulness, and at the same time the gastrointestinal tract and others begin to activate organs, in particular the hypothalamus.

Anti-smoking magnet

Let's consider what happens to the human body at specific hours.

One hour.

At this time, the body's performance is minimal. The body is immersed in deep sleep. There is an active release of the sleep hormone - melatonin.
The liver is actively involved in the process of metabolism that enters the body during dinner, so after midnight the body tolerates alcohol much worse. If you wake up a sleeping person around 1 am, it will be difficult for him to leave bed, since his blood pressure and body temperature are reduced.

Sleeping takes up six years of a human life. A person cannot live even two weeks without sleep. From 1.30 to 3.30 the small intestine meridian is active.

Two hours.

Drivers behind the wheel react slowly to optical stimuli. The number of accidents is increasing sharply. Most people start to feel feverish, during these hours the body is extremely sensitive to cold. The liver breaks down alcohol drunk the night before.

Three o'clock.

People prone to depression often wake up at this time, their mood deteriorates sharply, dark thoughts oppress. At this hour, the suicide curve rises sharply. Spiritual mood reaches its lowest point. This is a consequence of the effects of melatonin., which makes the body sluggish and relaxed. Daylight inhibits the production of melatonin, so during the day a person is active and is mostly in a good mood. From 3.30 to 5.30 the bladder meridian is active.

Four o'clock.

The body gets a dose of the stress hormone cortisone, as if during sleep it emptied its batteries, and this portion is necessary for the body to be functional after waking up.
However, this “injection” of activity is fraught with consequences: in the early morning hours there is a high risk of a heart attack. It is also difficult for asthma patients to endure - at this time the bronchi are extremely narrowed. Time maximum liver activity. Insulin-dependent diabetics should know that at this time, as well as at 16.00, the body responds best to insulin. Considering this, you can spend it more economically.

Five o'clock.

The male body produces maximum amount of the sex hormone testosterone. The production of the hormone cortisone by the adrenal glands also reaches a maximum. Cortisone concentration in the body is six times higher than the daily value, so doctors familiar with chronobiology It is recommended to take the main dose of medication in the early hours, and, taking into account the natural release of hormones, question the standard “three times a day”. From 5.30 to 7.30 the kidney meridian is active.

Six o'clock.

Cortisone acts as an internal alarm clock. It's time to wake up from sleep: the general metabolism is activated, the level of sugar and amino acids in the blood increases, all other substances necessary for the construction of new tissue cells, prepares the energy necessary for the body during the day. At this time, medications that lower blood pressure and beta blockers are especially effective.. But the body tolerates food poisons and nicotine much worse than at other times of the day. The early hours are unfavorable for smokers: a cigarette on an empty stomach extremely narrows the blood vessels, much more than a cigarette smoked in the evening. Morning libations double the level of alcohol in the blood compared to the result of an evening feast.

Seven o'clock.

After waking up and morning exercise, breakfast follows. The popular wisdom - “eat breakfast yourself, share lunch with a friend, and give dinner to the enemy” - is absolutely true.
The reason is the internal clock of the digestive organs: before lunch they convert carbohydrates into energy, and in the evening - into fats. The activity of the colon is activated. It is at this time that bowel movements should occur, which will result in increased performance and endurance of the body. From 7.30 to 9.30 the pericardial meridian is active.

Eight o'clock.

The glands produce large amounts of hormones. The body continues to prepare for the work day. The sensation of pain sharply worsens - attacks intensify in chronically ill patients, for example, with rheumatism.

Nine o'clock.

The hands of the biological clock point to the stomach. If you are prescribed injections, it is better to do them in the morning - this will save you from fever and swelling. Vaccinations given at this time cause fewer complications than vaccinations given during the day. Radiation therapy carried out at this time is also tolerated much easier by cancer patients. At this time, a person is maximally resistant to X-ray radiation. From 9.30 to 11.30 the meridian of the triple heater is active.

Ten o'clock.

Body temperature and performance reach their peak.
Functions especially well short term memory, while afternoon hours are optimal for long-term memory. A text read around nine in the morning is remembered faster than one read at 3 p.m., but it is also quickly erased from memory - after about a week, which cannot be said about a text read in the afternoon. A lesson learned at 10 am must be repeated after lunch. And Chinese scientists also point out that at this time our right limbs are charged with a large amount of energy. This is probably why morning handshakes are so energetic. Counting abilities, which reached their peak during this period, will gradually decline.

Eleven o'clock.

Exceptional performance before lunch, especially in computing. Schoolchildren find mathematics much easier between 9 and 12 am, then between 4:30 and 6 pm. The heart is also in such great shape that if research is carried out at this time, some heart diseases may go undetected. At the same time, it becomes much more sensitive and in stressful situations beats more often than in the evening. And yet this is the most good time for gymnastics. From 11.30 to 13.30 the gallbladder meridian is active.

Twelve o'clock.

Increased acid formation in the stomach. The feeling of hunger is difficult to suppress. Brain activity decreases, since the body directs blood to the digestive organs. After morning activity, the need for rest appears. According to statistics, those who can afford an afternoon nap have a heart attack 30% less often than those who continue to work. The need for short-term sleep is caused by weakened blood supply to the brain. At this time, most of the blood is needed by the stomach to digest food.

Thirteen o'clock.

The activity of the gallbladder is activated. During this period, choleretic drugs work especially well, and colic in the gallbladder is extremely rare. Performance is reduced by 20% compared to the daily average. From 13.30 to 15.30 the liver meridian is active.

Fourteen o'clock.

Happening concentration of energy in the small intestine. Blood pressure and hormonal levels decrease. At this time, fatigue is most noticeable, but ten minutes of rest is enough to overcome it. It’s better to take a little nap than to boost your body with tea or coffee. Most suitable time for students to do homework. Long-term memory works best, so it is advisable to repeat everything you learned in the morning. For painful medical procedures, local anesthesia lasts longer and is easier to tolerate at this hour. At 2 p.m., our teeth and skin are almost insensitive to pain, and anesthetics work three times better than in the morning.

Fifteen o'clock.

Begins second peak of performance. A healthy desire to work, regardless of whether there was a pause for rest or not. From 15.30 to 17.30 the lung meridian is active.

Sixteen o'clock.

Blood pressure rises and intensifies. Athletes show their best results at this time. The returns from training are great, while in the morning they are less effective. It is no coincidence that the final athletics competitions are held at this particular time in order to achieve the best results. Drugs that affect acidity are very effective.

Seventeen o'clock.

A tangible influx of vitality. The kidneys and bladder work actively. Kidney activity reaches its peak. From 19.30 to 21.30 the stomach meridian is active.

Twenty hours.

The fat content in the liver decreases, the pulse quickens. Even small doses of antibiotics have an excellent effect on the body at this time, but only until 4 am! The most optimal time to take it is 20.32; side effects under these conditions are extremely rare. Antidepressants, allergy and asthma medications are also effective.

Twenty-one hours.

The body is preparing for a night's rest. It is harmful to fill your stomach with food- it will remain almost undigested until the morning, and the part that is processed will be converted into fat deposits. Metabolism is reduced to a minimum, along with it, blood pressure, pulse rate and body temperature decrease, and the ability to concentrate and performance decreases. Cortisone production stops. Management of the body's activities passes to the parasympathetic part of the autonomic nervous system. From 23.30 to 1.30 the heart meridian is active.

Twenty four hours.

Intensive skin restoration is underway — Cell division is much more intense at night than during the day. In conditions of active activity of the parasympathetic part of the nervous system, hepatic and biliary colic occur more often. As a result of a decrease in blood pressure and pulse rate against the background of local circulatory disorders, strokes can occur. In women, hormones are especially active regulating labor pains. For this reason, twice as many children are born at night than during the day.

Few people know that the body has a circadian rhythm. I will talk about this in this article on pro-kach.

Scientists have discovered that the organs within us are like numerous independent entities, each with a different internal rhythm. Previously, scientists believed that the circadian rhythm of our body was strictly controlled by the main “clock” located in the brain, but now they have found out that this is far from the case.
In an article published in the spring 2001 issue of the journal Nature, scientists from Harvard Medical School and several other research institutions reported an interesting discovery. While studying the liver and heart tissue of an experimental rat, they noticed that the physiological activities of the body are controlled by a local circadian clock.

All internal organs experience different periods of activity, which can then adjust to accommodate different schedules and lifestyles. So, the “clocks” located in the heart and in the liver use a different set of genes to carry out similar functions.

Charles Weitz, professor of neurobiology at Harvard Medical School, explains: “Many tissues work in cycles for various reasons. This allows organs to regulate their activity according to their own needs, which makes a lot of sense.”

This phenomenon demonstrates that human organs have individual, relatively independent metabolic activities. Long-standing Chinese science viewed organs as independent entities. For example, in the Chinese school of Tao it is believed that the human body is a Universe inhabited by various lives.

Ancient Chinese medicine also considered all elements of the body as independent minds with different characteristics. They lead their own independent life activities, while depending on each other.

Time when circadian biorhythms are active:

3:00

A lower degree of melatonin production, which is responsible for our restful sleep and mental reactions. Those who are not asleep during this period of time are 5 times more likely to suffer from depression. The tendency to cancer increases 3 times.
Starts functioning from 3:00 (am) to 5:00 (am) daily biorhythm lung meridian.

4:00

Second daily PAIN LIMIT (1st at 8:00 (am)). The lung system works dynamically. There is a transformation of the respiratory center, oxygen “recharging”, rectification of the whole organism. The highest likelihood of attacks is in people suffering from cardiac ischemia and asthma. It would be nice to sleep with the window open. Daily biorhythms organs greatly influence human life.

5:00

Minimal RENAL activity. If you get up to go to the toilet early in the morning, it means something is wrong with your genitourinary system.

From 5:00 (am) to 7:00 (am) maximum activity of the large intestine. This is the time of regulation of the body’s vital functions (hormonal, endocrine systems). The intestines are prepared for detoxification. And if you don’t go to the toilet, then all the toxins and poisons return to the blood circulation. This is why people who suffer from constipation tend to get headaches more often.

From 3:00 (am) to 7:00 (am) is the time for automatic adjustment of the body.

6:00

The “biological” alarm clock turns on. Let's take care of our hearts. All body systems turn on, sugar and amino acid levels rise, metabolism increases, and blood pressure rises.

7:00

The tone of the gastrointestinal tract is strengthened. Breakfast should be complete in nutrients, i.e. include carbohydrates, proteins, fats. Stimulating a person to think. If you are hungry, your emotions are negative. During this period of time, the body begins to fight diseases, if any. That's why it's good to have a good breakfast and get positive emotions.

From 7:00 (am) to 11:00 (am) the body itself fights diseases.

From 7:00 (am) to 9:00 (am) the peak of maximum activity of your stomach.

8:00

Focus on the heart. This is the time when most heart attacks occur. The heart beats faster, the blood becomes thicker, as the red blood cells “stick together” the most. There is a danger of blood clots forming. Start your morning with living water. Charge our cells. Also, at this hour there is a daily limit of sensitivity to pain - not the best time for dental treatment.

9:00

The maximum release of Cortisone begins - the hormone responsible for our METABOLISM LEVEL, ACTIVITY, TONE. There is a daily minimum supply of lymphocytes in the blood. The immune system is vulnerable - the body’s protective reaction decreases. At this time, there is a high probability of catching the virus in transport or crowded places.

In addition, ultrasound and x-ray indicators are the most accurate.

From 9:00 to 11:00 Maximum efficiency of the Spleen-pancreas. If you are sick, beware of chemical drugs, since from 7:00 (am) to 11:00 (am) the body itself fights diseases.

10:00

The best moment for brain activity. The mood is at its limit. This is a good time to hold meetings, plan, and take exams.

11:00

The body is working to the limit. Able to perform any task if health allows. The memory department of the brain, the mathematical hemisphere, works especially well.

From 11:00 (morning) to 13:00 (day) and from 13:00 (day) to 15:00 (day) are the times of the most intense stress for the body.

12:00

The morning reserve of energy disappears before our eyes. The supply of glucose to the brain decreases. Eat something sweet and drink water. The vegetative-vascular system functions poorly - it contributes to stress.

From 11:00 (morning) to 13:00 (afternoon) the heart system is on the verge. Peak blood circulation.

13:00

Time for rest and lunch. Drowsiness sets in. During the day, the sleep cycle occurs every 4 hours. There is an age dependency here. That's why older people want to rest at this time. For working people, efficiency decreases by 20% at this hour.

From 13:00 (day) to 15:00 (day) is the limit of activation of the small intestine, a time of physically intense forces and great emotions.

14:00

At this hour we are minimally sensitive to pain. You can go get your teeth treated.

Reduced activity of all body systems. It is necessary to perform quiet work that does not involve the brain above 30%. The body is sensitive to stress. So, don’t make a scandal, because otherwise this mood will remain for the whole day.

15:00

Daytime burst of energy. The autonomic nervous system is sensitive. Crises are possible. The right moment to chat with friends.

16:00

The right time for preventive injections (vaccinations).

From 15:00 (day) to 17:00 (evening) - “Sun of Life”. Ultimate work of the bladder system. The next wave of self-regulation of the body. There are approximately 75 “gathering” acupuncture points in the human body.

17:00

Secondary peak of activity, more hypogene. The heart beats faster. The most stress-resistant moment in the day. Everything forgotten is remembered. A glass of wine wouldn't hurt. The body begins to fight alcohol 5 times easier than at night or in the morning.

18:00

We put our body and thoughts in order. Body temperature is very high (for a healthy person). Approximately 37 degrees (higher than at 3:00 (am)). If you are not sick it goes down. If yes, it goes up. The pulse is 5-10 beats less. The performance of the nervous system decreases. During this time, your body is highly sensitive to the effects of medications. Follow healthy dosages carefully. Taking an extra aspirin tablet may cause stomach irritation.

19:00

The body does not resist negativity at all, just like at noon. The number of heart contractions increases by 25%. Just the best time for dinner.

20:00

You can do high loads again, swing, create. Limit of car driving ability.

21:00

The stomach slowly reduces the activity of producing digestive juice, and at midnight it stops altogether. Therefore, food such as meat only brings harm, since the food simply lies and rots in the stomach.

From 19:00 (evening) to 21:00 (evening) – the next wave of self-regulation, the pericardial system is extremely active. This is like working on the second shift (and from 21:00 (evening) to 23:00 (night)).

22:00

The production of the good mood hormone serotonin increases. The best time for relationships with the opposite sex, calling a friend, reading...

23:00

At this time, it is best to take a body position - lying down. Preferably, “owls” There is another way to identify people by biorhythms of the day: “lark” and “owl”. This is a bad time for discos.

0:00

The body is engaged in self-healing. It doesn't "turn off". Subcutaneous cells divide faster, wounds heal, and the immune system effectively attacks the infection.

From 23:00 (night) to 1:00 (night) is a period of aggression, anger, determination, control of sexual activity. Musculoskeletal system. Nature was not mistaken - it is better for a person to rest at this time.

1:00

For night owls there is a limit to activity. For “larks”, the deep sleep phase.

From 1:00 (night) to 3:00 (am) the liver meridian turns on. The liver energetically repairs any problems in the body. This is also a time of anger and if a person is very tired, and the liver is also unhealthy, then this is the time for heart risk. At this time, it is best to be in a dream.

2:00

At this time, the body is especially sensitive to cold.

Biological rhythms

Biorhythms are the cyclical nature of processes in a living organism. The main external rhythms that influence human biocycles are natural (Sun, Moon.) and social (work week.) The leading internal chronometers of the human body are located: in the head (epiphysis, hypothalamus) and in the heart. Biorhythms can change, synchronizing with external rhythms - light cycles (change of day and night, light).

Fig. 1 Graphs of circadian (time, hours, during the day) human biorhythms

13-15 – midday and afternoon rest (lunch, quiet time, siesta)

After 14 hours – pain sensitivity is minimal, the effect of painkillers is most effective and lasting.

Acupressure – search for BAP and optimal time of exposure

Biological rhythms in life

Travel by plane it is easier to move from east to west than from west to east. To adapt, the body (young, healthy) needs approximately a day for each time zone, but not less than three to four days. The speed at which the biorhythms of the human body are captured by an external rhythm strongly depends on the difference in their phases. On average, it takes one and a half weeks for sufficient adaptation and acclimatization in new conditions. This does not depend on the position of the hands on the watch dial, but on the sun above your head. Local, local features of geomagnetic and other fields and radiations that differ from the usual ones also have a noticeable effect.

Human daily chronotype: morning (larks), afternoon (pigeons) and evening (owls). The nighttime activity of night owls affects their health - myocardial infarctions occur more often in them than in early risers, and their cardiovascular system burns out faster.

To increase productivity and labor efficiency– it is recommended to take into account the chronotype, individually for each employee, when drawing up the work schedule of personnel at enterprises and, especially, dispatchers and operators.

Compliance with sanitary and hygienic standards and ergonomic requirements, work and rest schedules is a necessary condition for the operation of a modern enterprise.

Shift work schedule (for example, from night shift to day shift) - no more than once a month, taking into account the time required for adaptation (1-2 weeks).

Accident rate at work and traffic accidents on the road more often occur at certain hours:

From 22:00 to 4:00 a person has the slowest response rate.

Between 13 and 15 hours - first, the general pre-lunch rush, after - “afternoon depression”.

Fig. 2 An approximate graph of the duration of cycles and the depth of human sleep at night. The countdown is from the moment you fall asleep.

According to reviews from enthusiastic researchers and practitioners at high levels, lucid dreaming (LU) is cooler than many modern computer games.

– watch On-line at http://sosrff.tsu.ru/srf.html (website of the Tomsk Ionospheric Station). For the practical use of these materials, the graphs are averaged mathematically (sliding window transformation) or smoothed graphically to eliminate various interferences (instrument and external electromagnetic noise, spikes and measurement errors).

Stress when going beyond the boundaries of the internal matrix

(personal “model of the world”) of one’s stereotypical consciousness

(test image source – www.illuziya.com)

– cyclicity in the stomach: 2-4 per minute (cycles are repeated every 15-30 seconds) = 0.03-0.07 hertz

– in the duodenum: 10-12 contractions per minute (every 5-6 seconds), which corresponds to a frequency of 0.17-0.2 Hz

How to set your biological clock

The main driver of the daily biorhythm for the internal biological clock - the change of day and night, light.

Desynchronosis– imbalance of biorhythms in the human body. Occurs with a sharp change in daily routine, alcohol abuse, daily work schedule, when flying across several time zones, switching to summer or winter time (changing the clock hands), etc. Symptoms: sleep disorders, headaches, anxiety, decreased attention, etc. Elderly, sick and weakened people need more time to adapt to a new matrix of rhythms and conditions than young and healthy people.

Siesta– midday rest in southern countries, usually from 12 or 13 noon to 15-17, including from 20-30 to 60 minutes of daytime sleep (that’s why it’s called “quiet hour”, which constitutes a complete sleep cycle, for an ordinary person, during daylight hours time of day), around 2-4 p.m. Unlike smoking breaks and snacks, this regimen is good for health, significantly reducing the risk of a heart attack.

Influence of cosmic and geophysical factors(magnetic storms, flows of charged particles, x-rays, etc.) on the human body, has three phases: synchronization, desynchronosis, relaxation. In sick people, desynchronosis predominates. At higher latitudes, meteopathic reactions are stronger. A noticeable effect on health: from electromagnetic and corpuscular radiation from the Sun, from changing sectors of the interplanetary magnetic field and negative values of its vertical component (Bz

Work of human internal organs by the hour

Our ancestors knew that all people, animals and plants have the ability to sense time, or, as they say now, they felt their biological clock and lived in accordance with their biological rhythm. The change of seasons, lunar cycles, day and night are directly related to these watches.
During the daytime, metabolic processes predominate in our body, aimed at extracting energy from accumulated nutrients. At night, the energy supply spent during the day is replenished, regeneration processes are activated, tissue restoration occurs and internal organs are “repaired.”

WHY IS IT BETTER TO START YOUR DAY AT 6 AM?

or How to restore the biological clock of the DAY?

Heart, liver, lungs, kidneys - all organs live and work according to the clock, each has its own peak of activity and period of recuperation. And if, for example, you force the stomach to work at 21:00, when the “day regimen” provides for rest, the acidity of gastric juice increases by a third above normal, which leads to the development of gastrointestinal pathologies and exacerbation of peptic ulcers. Night exercise is also contraindicated for the heart: a failure in the daily activity of heart muscle cells is fraught with hypertrophy with the subsequent development of heart failure.

Body schedule hourly from 4:00 to 22:00

04:00 — The adrenal cortex is the first to “wake up”: from 4 in the morning it begins to produce hormones that excite the nervous system. The most active one, cortisol, increases the level of glucose in the blood, as well as blood pressure, which tones blood vessels and increases the rhythm of the heartbeat - this is how the body prepares for the upcoming daily stress. There is a sharpening of hearing: the slightest noise - and we wake up. At this hour, peptic ulcer disease often reminds itself, and attacks occur in patients with asthma. Blood pressure during this period is low, the brain is poorly supplied with blood - this hour is also called the fatal hour, from 4 to 5 am sick people often die.
Division and the most active renewal of the largest number of cells occurs. Cell growth hormones are actively produced. The skin is actively renewed.

In terms of energy: from 3 to 5 o'clock
The lung meridian begins to work actively. During the hours of his activity, energy and blood move from a state of calm to movement and begin to spread throughout the body. At this time, all organs of the human body should rest. Only in this way can the lungs rationally distribute energy and blood.

05:00 “We have already changed several phases of sleep: the phase of light sleep, dreaming and the phase of deep sleep without dreams. Anyone who gets up at this time quickly comes to a cheerful state. The large intestine begins to work - the time comes to release toxins and waste. The body begins to become more active, blood pressure and hormone levels increase, and defenses are activated.
06:00 — Blood pressure and temperature begin to rise, and the pulse quickens. We are waking up. Increased blood pressure (by 20-30 points), risk of hypertensive crises, strokes, heart attacks. The level of adrenaline in the blood increases. This is the most favorable time to take a shower.

In terms of energy: from 5 to 7 am
The work of the colon meridian is activated, which is responsible for the final removal of feces with toxins and waste from the body.
When you wake up, it is advisable to immediately drink a glass of warm water on an empty stomach; it helps to moisturize the intestinal tract, stimulate bowel movements and eliminate toxins. This is especially true for those who suffer from frequent constipation.

07:00 — The stomach is activated: the body requires replenishment of nutrients in order to extract energy from them. Carbohydrates that enter the body are actively decomposed, and no active fat deposition is observed during this period. The body's immune defense increases. The chance of infection through contact with viruses is minimal. Blood viscosity is increased, the level of adrenaline in the blood is increased. For heart patients and hypertensive patients, this is the most dangerous time of day. Physical activity is not recommended. The body's sensitivity to aspirin and antihistamines increases: taken at this time, they remain in the blood longer and act more effectively.
08:00 “The liver has completely freed our body of toxic substances. You should not drink alcohol at this hour - the liver will experience increased stress. Sexual activity is activated. A person experiences sexual arousal.
09:00 — Mental activity increases, sensitivity to pain decreases. The heart works more energetically. It is not recommended to conduct sports training at this time. The level of cortisol in the blood is very high.

Seasonal rhythms of human organs
In terms of energy:from 7 to 9 am
The stomach meridian is active. This time is considered ideal for breakfast; the work of the spleen and stomach is activated, making food digested very easily. And if you don’t have breakfast at this time, then during the hours of greatest activity of the stomach meridian, an empty stomach will have “nothing to do.” When the stomach meridian is most active, the level of acids in the gastric juice increases, and excess acid harms the stomach and threatens the occurrence of gastric diseases and disruption of the acid-base balance in the body.

10:00 — Our activity is increasing. We are in better shape. This enthusiasm will continue until lunch. Don’t waste your ability to work, because later it won’t appear in this form.
11:00 — The heart continues to work rhythmically in harmony with mental activity. A person does not give in to fatigue. Active growth of nails and hair occurs. Increased sensitivity to allergens.

In terms of energy: from 9 to 11 o'clock
The spleen meridian is active. The spleen is involved in digestion, assimilates and distributes nutrients and fluids extracted from food throughout the body.
The brain is active. Therefore, these hours are called the “golden period”, i.e. as efficient as possible in terms of work and study. Don't forget to have breakfast. After breakfast, the spleen absorbs food coming from the stomach, and the muscles, having received nutrients, become more active. A person has a desire to activate his muscles. When the energy of the muscles and muscles is spent, the work of the spleen is even more activated, and therefore it turns out that this organ is “busy” all the time, loaded with work.

12:00 — The first decline in activity is coming. Physical and mental performance decreases. You feel tired and need rest. During these hours, the liver “rests” and some glycogen enters the blood.
13:00 — The energy is decreasing. Reactions slow down. The liver is resting. A slight feeling of fatigue appears, you need to rest. If you have lunch at this time, the food will be absorbed faster.

In terms of energy: from 11 to 13 pm
The heart meridian is active. During these hours, energy reaches its peak, which can lead to an excess of heart “fire.” The easiest way to eliminate this excessive “fire” is to take a short lunch break. This will help replenish your energy and increase your productivity in the afternoon. Eating lunch helps prevent heart disease.

14:00 - Fatigue goes away. Things are getting better. Efficiency increases.
15:00 — The senses become more acute, especially the sense of smell and taste. We are getting back to work. This is a time of partial or complete immunity of the body to medications. The organs of the body become very sensitive. Appetite increases.

In terms of energy: from 13 to 15 hours
The meridian of the small intestine is actively working. Nutrients enter the small intestine, where they are processed and broken down, and then transported to various organs of the human body through blood and lymphatic capillaries. It is recommended to drink more water to thin the blood and protect the blood vessels.
Weakened small intestinal function not only causes low energy and blood levels, but also reduces waste elimination.

16:00 - Blood sugar levels rise. Doctors call this condition afternoon diabetes. However, such a deviation from the norm does not indicate a disease. Second surge in activity. The blood is again enriched with oxygen, the work of the heart and lungs is activated. Favorable time for physical activity and exercise.
17:00 — High performance is maintained. Time for outdoor activities. The body's performance and endurance approximately doubles. The endocrine system, especially the pancreas, is activated. At this time, you can take more food. Due to active digestion and complete breakdown of foods, fat will not be deposited.

In terms of energy: from 15 to 17 hours
During these hours, the bladder meridian is active, and the bladder is the main channel for removing waste and toxins. This is why you need to drink more water during this time. At this time, a person is full of strength and energy. Metabolism in the body reaches its peak, the brain received the necessary portion of nutrients after lunch. Therefore, this time is called the second “golden period” for work and study. Reaches a peak - metabolism.

18:00 — People's sensitivity to pain decreases. The desire to move more increases. Mental alertness gradually decreases.
19:00 - Blood pressure increases. Mental stability is zero. We are nervous, ready to quarrel over trifles. Cerebral blood flow decreases and headaches begin.

In terms of energy: from 17 to 19 hours
At this time, the kidney meridian is active. This is the peak period for removing waste and toxins from the body, so you should increase the amount of drinking to speed up the appearance of urine and stimulate the elimination of unnecessary and harmful substances from the body. At the same time, the kidneys begin to preserve the most valuable substances. If you make a habit of drinking a glass of water during these hours, you will improve your kidney health.

20:00 — Our weight reaches its greatest value by this hour. Reactions to external stimuli are clear and fast.
21:00 — The activity of the nervous system is normalized. The psychological state is stabilized, memory is sharpened. This period is especially good for those who need to memorize a large amount of information, for example, texts or foreign words.

In terms of energy: from 19 to 21 hours
are considered the third “golden period” for work and study. At this time, when the pericardial meridian is active, the whole body is calm. After a light dinner you can go for a walk. Before 21:00 it is useful to drink a glass of water or weak tea. At this time, the pericardial meridian should be massaged. Massage of the pericardial meridian helps strengthen the function of the heart, as a result of which the activity of all internal organs improves and the circulation of energy and blood is activated.
The pericardial meridian is one of the 12 main active channels. It runs along the inside of the arms. You can, for example, while sitting in front of the TV, stretch your left arm from the armpit downwards with your right hand - along the pericardial meridian, and then do the same with your right arm. You need to massage each hand for 10 minutes.

WHY DOES OUR BODY NEED REST AT NIGHT?

or How to restore the biological sleep clock?

How to restore your biological sleep clock

Nature has determined that we sleep thirty percent of our lives: the body needs rest and regeneration. But we often save on sleep, paying for it with psycho-emotional disorders, endocrine disruptions, gastrointestinal and heart diseases, and sometimes oncology. And if innocent insomnia has come to your attention, this is not only the consequences of a disruption in clock rhythms, but also a reason to think about the REASONS for a whole list of pathologies that inevitably lead us to illness and old age.

At night, the pineal gland (the pineal gland in the midbrain sulcus) produces melatonin - the peak of activity occurs at approximately 2 a.m., and by 9 a.m. its content in the blood drops to its minimum values. It is produced by the pineal gland only at night because the active enzymes involved in its production are suppressed by DAYlight. Thanks to melatonin, a comfortable decrease in temperature and blood pressure occurs, and physiological processes slow down. At night, only the liver actively works - it cleanses the blood of pathogenic flora of waste and toxins. Another important hormone begins to work actively - somatotropin (growth hormone), which stimulates cell reproduction, regeneration, rejuvenation and anabolic processes (the release of substances beneficial to the body from food). Failure to adhere to a sleep schedule leads not only to insomnia, oncology and diabetes, but also to early aging of the body...

Body schedule from 22:00 to 4:00

22:00 - Body temperature decreases. The number of leukocytes - white blood cells - increases. In the body of those who go to bed at this time, melatonin, the hormone of youth, is produced with redoubled force.
23:00 — If we sleep, the cells restore their functions. Blood pressure decreases, pulse becomes slower. Metabolism slows down. At this time, the body is most predisposed to the occurrence of inflammatory processes, colds, and infections. Eating late is very harmful.

In terms of energy: from 21 to 23 hours
At this time, people complete their daily activities and prepare for bed. Therefore, during these hours you need to calm down and ensure yourself a good rest. If you violate this natural law, you can harm your health.
If a person sleeps poorly or insufficiently, he begins to feel unwell, he is overcome by lethargy and apathy.
To have quality sleep, you need to fall asleep before 11:00 pm.

24:00 - This is the last hour of the day. If we went to bed at 10 pm, then it’s time for dreams. Our body, our brain sums up the past day, leaving what is useful and rejecting everything unnecessary.
01:00 – We have been sleeping for about three hours, having gone through all phases of sleep. At one o'clock in the morning the light phase of sleep begins, we can wake up. At this time we are especially sensitive to pain.

In terms of energy: from 23 to 1 o'clock
The gallbladder meridian is active. At this time, yin energy gradually dissipates and fades away, but yang energy is born - the most powerful productive life force. If we follow the regime and go to bed before 23:00, then yang energy quickly arises and rises, which benefits our entire body. If it is later, then the “yang” energy begins to be wasted. But it is precisely this that is the basis of life.

02:00 – Most of our organs operate in an economical mode. Only the liver works. It intensively processes the substances we need. And above all those that remove all poisons from the body. The body undergoes a kind of “big wash.”
03:00 - The body is resting. Deep sleep. The muscles are completely relaxed. Pulse and breathing rates decrease, brain wave activity decreases, heart rate slows, body temperature and blood pressure drop. At three o'clock in the morning, energy consumption in the body is replenished.

In energy In other words: from 1 to 3 o'clock
At this time, the liver meridian is activated. Toxins and waste are removed, as well as blood regulation and renewal. The best way to strengthen the liver is good quality sleep. The deeper it is, the better the blood circulates and the more actively the liver is cleansed.

Try to follow a daily routine: eat at the same time, wake up at 6:00, go to bed no later than 22:00 and then you will remain young, healthy and full of energy for a long time! By the way, this is exactly what our ancestors did: they rose at dawn and went to bed at nightfall - probably not only because of the lack of electricity.

We wish you health and prosperity!

Cyclicity is characteristic of all biosystems and is explained by the fact that no processes can last indefinitely; a break must necessarily follow, during which rest, restoration and accumulation of strength occur. For every living organism, alternating periods of minimum and maximum is much more effective and economical than long-term maintenance of functions at an average level of intensity.

The human body is a real symphony orchestra. We most often do not even fully realize the incredible coherence of the work of all its organs, tissues and cells. All processes occurring in our body are very complex and customizable. One of the amazing features of our body is a set of changes that are commonly called biorhythm.

HUMAN CIRCUIT BIORHYTHM AND HIS SLEEP

So, biorhythm is a periodic change in the increase and decrease in the activity of biological processes that are independently maintained and independently reproduced in any conditions.

It's no secret that nature is cyclical. These cycles have different durations: daily, annual, lunar month, etc. The change of day to night, seasons, the passage of the Moon around our planet - all this is the original conditions for the existence of all life on our earth, therefore, of course, biorhythms are inherent not only to humans, but also to other living organisms. Flower buds closing at night, bears hibernating, ants closing the entrances to an anthill - all these are examples of biorhythms associated with changing natural cycles.

A person’s high vitality is directly related to his biorhythm. Physical activity should occur during periods that are most conducive to this. If you become tense during the decline phase, nothing good will come of it. As well as trying to sleep during the period of maximum activity. Each biorhythm is characterized by the following criteria: period, frequency, phase and amplitude.

The biorhythm period is the duration of one cycle of changes per unit of time (for example, 24 hours of the duration of the daily biorhythm)

Biorhythm frequency is the frequency of periodic processes per unit of time.

Biorhythm phase - part of the biorhythm period per unit of time (initial phase, active phase, etc.)

Biorhythm amplitude is the range of activity fluctuations during the biorhythm period.

Humans are characterized by a huge variety of biological rhythms: these are cellular periods, and blood cycles, and respiration, and daily changes, and seasonal ones. And the most amazing thing in all this is that between biorhythms of different durations there is the finest synchronization, multiplicity and consistency.

In this article we will pay most attention to the daily biorhythm, which is expressed in the change of phases of wakefulness - sleep.

Average daily human biorhythm

4-5 am(according to real time of your geographical location) - preparing the body for awakening. Gradual increase in vital activity.

5 o'clock in the morning- decreased melatonin production, gradual increase in body temperature, increased production of activity hormones, increased levels of adrenaline, hemoglobin and sugar, increased heart rate, increased blood pressure. All this is intensified by increasing street noise, changes in lighting, and changes in temperature. Please note that the body prepares for activity during a time that most people consider deep sleep.

6 o'clock in the morning- production of cortisol by the adrenal glands, which is also called the “wake-up hormone.” It is at this time that your physiological awakening occurs, the optimal time to start a new day if you went to bed in accordance with the daily biorhythm.

From 7 to 9 am- time for exercise, morning workouts, physical activity. And then choose a value system that is more attractive to you. Orthodox medicine and dietetics claim that your breakfast should occur during that period of time. Modern biochemistry and biorhythmology insist that from 4 am to 12 noon the body goes through a stage of self-purification, therefore it should not be disturbed in this matter for the sake of maintaining health and you should not eat until 12 noon, only drink.

9 o'clock in the morning- high mental activity, good performance (but only if you woke up on time. For those who had difficulty opening their eyes at 8 o’clock and did not actively work out, it will be difficult to detect high performance at 9 am), short-term memory works well. It's time to learn new information, don't overload yourself physically.

9-10 hours- time for planning and easy rest.

9-11 o'clock- strengthening your immunity, therefore competent doctors will prescribe medications at this time that increase the body’s resistance to disease.

12 o'clock- reduce physical activity if it occurs. At this time, mental activity also decreases, blood slowly flows to the digestive organs, because. (as written above) 12 hours is the optimal time for eating. Muscle tone, heart rate and blood pressure decrease.

13 o'clock- lunch break for adherents of orthodox medicine. The end of lunch for supporters of biorhythmology.

13-15 hours- rest. It’s not for nothing that in southern countries this is the time for siesta. In northern countries, where the daytime sun is not at all so active and does not interfere with wakefulness, activity also decreases during this period, the body is busy absorbing what it receives during meals.

During this period of approximately 14 hours, minimal pain sensitivity is observed, therefore the effect of painkillers is most effective. It is very convenient, for example, to visit the dentist at this time.

15 hours- maximum activity of long-term memory.

16 hours- another increase in performance.

16-19 hours- high physical activity. Ideal time for sports. Also high intellectual activity. Those who stay at work by this time, as a rule, finish things quickly and successfully.

19 hours- dinner (possibly a little earlier, but not later). Carbohydrate foods are preferred. Still highly responsive and active.

After 20 hours, the mental state stabilizes, memory improves. After 21 hours, the number of white blood cells almost doubles (immunity increases), body temperature drops, and cell renewal continues.

21-22 hours- preparing the body for night rest, lowering body temperature and pressure, slowing down body functions.

22 hours- immunity is in the active phase to protect you as much as possible during sleep. It is at 22 o'clock that you should go to bed. It is precisely the systematic disruption of biorhythm that leads to weakening of the body, illness and psychological discomfort.

22-2 am- renewal of body cells. Susceptibility to depression in those who chronically do not sleep at this time of day.

3-4 am- the deepest sleep, the lowest level of activity hormones during the day, the lowest body temperature. The period during which physical activity has the worst effect on the body.

As you can see, biorhythm is a stubborn thing. He doesn’t care about your work schedule, your hobbies and weaknesses. No matter how you justify your regime, sleep should fall between 10 pm and 6 am. Otherwise, you undermine your own strength every day.

The life of modern man has turned many things upside down, and often, despite the available opportunity, we still, due to many years of habits, continue to be awake during periods of decline in physiological activity and sleep during periods of high activity of the body, missing out on favorable moments.

Remember what our article began with: the human body is an orchestra, a precise mechanism with many synchronized functions. And the long-term coherence of this mechanism depends only on you, on the rational use of your own strength, on timely sleep and rest. published