Physical culture: The impact on performance and health of the periodicity of rhythmic processes in the body.
Psychologists often turn to the well-known division of people depending on
from the period of their activity into “night owls” and “larks”. It's hard to get up first
early in the morning, and their peak activity occurs in the evening and night hours.
The latter, on the contrary, are active in the morning, and by the evening they quickly lose their reserves
energy. It’s interesting that in many African countries there are practically no “owls”
This is due to the fact that many villages and cities are not electrified, but
This means that when the sun goes down, local life comes to a standstill. In addition to "owls" and
"larks" there is also a transitional option - these are the so-called
"doves" who combine features of both categories: such people can
wake up and do things equally actively and effectively at different times
Times of Day. In addition, there are two more types of people: short sleepers and
"Sony". Those who sleep little are active both early in the morning and late in the evening, and for
they only need 3-4 hours of sleep to recuperate (for such people
included, for example, the famous inventor T. Edison). "Sony"
on the contrary, they are inactive, feel tired and fatigued at any time of the day.
Knowing how the biological clock works will help you correctly
plan the day. Below is an example of an activity period table
different systems of the average person by the hour:
*04:00.* Beginning of the circadian rhythm. At this time, the body secretes into the blood
stress hormone cortisone, which triggers the mechanisms of basic functions
and is responsible for our activity. This hormone helps you wake up
people who prefer to get up early.
*05:00-06:00.* Awakening the body. During this period, metabolism accelerates
substances, the level of amino acids and sugar increases, which do not allow
a person sleeps soundly in the morning.
*07:00-09:00.* The ideal time for light physical activity is when
You can quickly tone up your body, which is relaxed after sleep. In it
time the digestive system works well: absorption of nutrients
occurs faster, which helps efficiently process food and
convert it into energy.
*09:00-10:00.* The period when the energy received from the reception is mastered
food. During this time the person is able to cope well with
tasks for attention and intelligence, as well as successfully use
short-term memory.
*10:00-12:00.* First peak of performance, period of maximum
mental activity. At this time the person copes well with
tasks that require increased concentration.
*12:00-14:00.* Time of deterioration in performance, when it is necessary to give
rest for a tired brain. This period is suitable for a lunch break,
as the digestive tract speeds up, blood flows to
stomach, the body’s mental activity decreases.
*14:00-16:00.* It is better to devote this time to quiet digestion
eaten because the body is in a state of mild fatigue
after lunch.
*16:00-18:00.* Second peak of activity and performance. Organism
received energy from food, all systems are working in full mode again.
*18:00-20:00.* The best time for dinner, the body will have time to receive the food
digest until morning. After eating you can take a walk or an hour later
do physical exercise, go to training.
*20:00-21:00.* This time is suitable for sports, visiting sections,
communication.
*21:00-22:00.* The period when the brain’s ability to remember increases.
It is not recommended to eat at this time.
*22:00.* Beginning of the sleep phase. Regenerative processes are launched in the body
processes, youth hormones are released. The body goes into a state of rest.
*23:00-01:00.* At this time, the metabolic process is at its maximum
slows down, body temperature and pulse rate decrease. There comes a phase
deep sleep, when our body rests best.
*02:00-03:00.* The period when all chemical reactions are slowed down, hormones
are practically not produced. Lack of sleep during this time can lead to
to worsening condition and mood throughout the day.
/*Note:* during the cold season there is a slight shift
described processes of physiological activity forward in time./
*Dream.* The realities of the modern world are such that many people either devote themselves to sleep
insufficient time, or regularly sleep more than is required for
body. In both cases, this negatively affects physical condition
man and his activities. A clear daily routine and properly allocated
time to sleep allows all human life support systems
recover and relax, and also help avoid sleep disorders and
nervous system.
So, the ideal time for sleep is considered to be from 11:00 pm to 7:00 am.
The average adult should sleep about 7-8 hours a night, although
There are many cases where people slept much less (3-6 hours per
day), but felt great and carried out their work effectively
work. Among the famous successful people who sleep little, it is worth noting Julia
Caesar, Leonardo da Vinci, Benjamin Franklin, Napoleon Bonaparte,
Thomas Jefferson, Salvador Dali, Nikola Tesla, Thomas Edison,
Winston Churchill and Margaret Thatcher. However, you should not resort to extreme
cases and neglect healthy sleep altogether. During clinical
experiments, isolated cases were observed when people did not sleep more
250 hours straight. By the end of this period of time, doctors noted that
patients with attention disorder, inability to focus vision on
subject for longer than 20 seconds, psychomotor impairment. Great harm
Such experiments did not bring health, but they knocked out the human body
from the usual state for several days.
For many people who want to align their schedule and learn to go to bed
early, the relevant question is “how to fall asleep” as planned
time. Here are some recommendations:
* Instead of watching detective series on TV
or surfing the Internet before bed, it’s better to read a book;
* A few hours before bedtime, you should do some physical exercise.
exercise, running, just walking;
* You should not eat heavy food at night;
* It is useful to ventilate the room before going to bed;
* In this way, create your daily routine so that during your departure
By bedtime my body felt tired.
* Even if you can’t fall asleep for a long time in the evening, you still need to
get up at the scheduled time. You won't get enough sleep for one day, but already in
You'll be able to fall asleep earlier the next night.
The performance of each person is subject to certain fluctuations that occur within the framework of a natural rhythm. They usually talk about the “man of the morning,” or “lark,” and the “man of the evening,” or “owl.” The former can work especially well in the morning, but get tired quickly in the afternoon and need to finish work earlier accordingly. The latter really get into shape only around noon; they work best in the evenings (until late at night).
None of these basic types work better or worse than the other, they just work differently. Their peak performance occurs at different times of the day. Average statistical fluctuations in performance (TFR) during the day can be described using the following curve (TFR graph).
The “100%” axis on the graph specifies the average value of daily physiological performance, and the shaded zones above and below the axis are approximately equal in area.
The absolute values of the peak and trough of productivity vary individually, but what is the same for all people is the relative, rhythmic fluctuations.
The phases of highest activity are accompanied by correspondingly two-hour pauses, during which the body works in a “gentle mode” and should not be overly stressed.
What conclusions follow from all this regarding your work day?
. Peak performance, as a rule, occurs in the first half of the day, when the stomach, pancreas, spleen and heart function most actively. This level is then no longer reached during the day. And for this reason, tasks A should be completed at the beginning of the day.
. After lunch, when the small intestine is actively working, there is a well-known decline in productivity, which many try to overcome with coffee. At this time, you should not work against your rhythm. Relax with a cup of tea and use the break for social contacts and routine activities (task B).
Each of us can adapt to these fluctuations with our performance. Don't try to work against your natural daily rhythm (which you can change only slightly), but use these patterns in your daily routine.
The graph of average performance fluctuations (AFR) was obtained as a result of hundreds of thousands of measurements in all industrialized countries. When the daily rhythm is disrupted, defects, errors in work, and accidents occur; conveyors, for example, in the automotive industry, in accordance with the work schedule during the day, speed up or slow down, on the night shift they work differently than on the day, etc. Another example from another area: the largest number of accidents at night occurs between 2 and 4 hours.
However, individual values of the normal schedule may not correspond to fluctuations in your individual performance.
Each of us experiences more or less significant deviations from the norm in our individual performance schedule. Stimulants such as coffee, tea, nicotine or medications may speed up the morning rise, but they also predetermine the subsequent deeper decline.
The study of circadian rhythms is of great interest to scientists; this issue is the subject of numerous studies. Human rhythms reflect the organization of various functions of the body, and respond to any changes in life activity. Human circadian rhythms are a constant physiological pattern, which is built on the basis of hereditarily fixed and acquired elements during life:
- the ability of the human nervous system to concentrate excitatory and inhibitory processes in time
- elements of the body's working day, afternoon nap, work and rest
The change in phases of sleep and wakefulness is a rhythm that has developed over centuries. This is a rhythm in which a person associates sleep with the dark part of the day, and wakefulness with the light part of the day.
Conventionally, the daily cycle is divided into three parts:
- recovery phase - the first half of a person’s sleep;
- the phase of preparation for active activity - the second half of sleep;
- a phase of activity characterized by wakefulness.
The human circadian rhythm is determined by various physiological functions, and all these functions manifest their activity differently depending on the time of day.
A person's circadian rhythm depends on age. For example, if you measure the pulse of a fetus, it will be uniform throughout the day. However, after birth this rhythm will change. Term babies “even out” body temperature, pulse, skin electrical resistance, etc. earlier. Newborns sleep much more than at the age of 14, and even more so at 20, etc.
In old age, the reverse process occurs - the circadian rhythm begins to collapse.
There are daily rhythms of metabolism, body temperature, brain function, etc.
Scientists were able to derive averaged data on the rhythms of physiological functions of the human body.
1 am: minimum tyrosine concentration. The body begins to prepare for the work day. Heart activity is minimal.
1-3 am: maximum activity of the gallbladder, as well as glycogen in the liver.
1-4 am: Respiratory rate and blood pressure are minimal. The person becomes very sensitive to pain.
1-5 hours - body temperature drops. Hearing becomes sharper.
From 1 a.m. to 5 a.m., the level of cholesterol in a person’s blood decreases significantly.
5-6 hours - a feeling of hunger appears. The pressure begins to gradually increase.
6-7 hours: time of maximum lung activity. At this time, the body's immunological defense increases.
7-9 hours - the activity of the large intestine increases, the work of the stomach and bile ducts decreases.
8-12 hours - the first increase in working capacity. From 8 to 16 hours the maximum amount of cholesterol is observed in the blood.
At 9-10 o'clock the maximum amount of glucose in the blood occurs, the first peak of drowsiness occurs.
At 11-12 o'clock the first feeling of hunger appears. In young men, from 10 a.m. to 2 p.m., minimal excretion of calcium and magnesium in the urine is observed.
12 o'clock is peak hunger.
13-15 hours is the second peak of sleepiness in humans.
15 hours - a sharp decrease in the performance of the circulatory system. The period of activity has passed and fatigue sets in.
15-17 hours - increased activity of the small intestine.
15-19 hours - the second rise in human performance.
16 hours - blood glucose levels rise.
16-20 hours - maximum blood pressure in the human body.
17:00 is the third peak of performance.
18 o'clock - maximum body temperature. Mental alertness gradually begins to decrease.
20-21 hours - a sharp feeling of hunger. A person's memory is sharpened.
21 hours - a sharp drop in performance.
22-23 hours - decreased activity, the body begins to prepare for sleep.
24 hours is the peak of false activity and feelings of hunger in night owls.
From 24 to 6 hours is the period of sleep and minimal excretion of 5-hydroxyindoacetic acid and urine.
Knowledge about the characteristics of the human brain can help you plan your day correctly so that it is productive, everything is easy, and you don’t feel tired in the evening.
Throughout the day, our brain “changes its mood.” For example, if in the morning he wants to work, then by the evening he is no longer able to perform many of his functions well. How do the time of day and hours affect his activity?
Brain activity by hour
- From 6 to 7 am- long-term memory works best. Any information received during this period of time is absorbed very well.
- From 8 to 9 am- Logical thinking works great. According to scientists, this time is most suitable for any type of activity.
- From 11 to 12 noon— at this time it becomes difficult to concentrate on one thing. During this period of time, the brain needs a break. You should not torment him with intellectual activity or analysis. At this time, it is important to relax and, for example, listen to calm music.
- From 13 to 14 pm- Dinner time. Not only your stomach needs recharging, but also your brain. Stimulate his work with something tasty that he will like: berries, seafood, nuts, seeds, fruits.
- From 14 to 18 pm- an ideal time for active brain activity. As a rule, most of the work is completed during this period of time.
- From 18 to 21 pm- Brain activity gradually declines. The brain requires rest and relaxation.
- From 21 to 23 pm- complete rest of the brain and the entire nervous system occurs.
- From 23 to 1 am— at this time, the subtle energy of the human body is restored. In feng shui this energy is called chi, yogis call it prana, and scientists call it muscle and nerve force.
- From 1 to 3 am- emotional energy is restored.
- From 3 to 6 am- brain function begins to activate, even despite sleep. This makes it possible to get up early and feel energetic as early as 5 am.
Knowing the so-called daily routine of the brain, you can use it most effectively. We wish you good luck and don't forget to press the buttons and
07.07.2015 08:57
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There are rules for organizing the working day. Here are the main ones:
Rules for starting the working day:
Start the day in a good mood.
Start work at the same time whenever possible.
Re-checking the daily plan drawn up the day before.
First, the key tasks.
Do complex and important things in the morning.
Coordination of the day's plan with the secretary.
Rules for the main part of the working day:
Good preparation for work.
Impact on fixing work deadlines.
Rejection of additional problems that arise.
Timely breaks, measured pace of work.
Rational completion of the work started.
Maximum use of time.
Making time for yourself.
Rules for ending the working day:
Completing what was left undone.
Monitoring results and self-control.
Making a plan for the next day.
Be sure to go home in a good mood.
Natural daily rhythm (performance schedule)
The performance of each person is subject to certain fluctuations that occur within the framework of a natural rhythm. They usually talk about the “man of the morning,” or “lark,” and the “man of the evening,” or “owl.”
The former can work especially well in the morning, but get tired quickly in the afternoon and need to finish work earlier accordingly. The latter really get into shape only around noon; they work best in the evenings (until late at night).
None of these basic types work better or worse than the other, they just work differently. Their peak performance occurs at different times of the day. Average statistical fluctuations in performance during the day can be described using the following curve (TFR graph).
The “100%” axis on the graph specifies the average value of daily physiological performance, and the shaded zones above and below the axis are approximately equal in area.
The absolute values of the peak and trough of productivity vary individually, but what is the same for all people is the relative, rhythmic fluctuations!
The phases of highest activity are accompanied by correspondingly two-hour pauses, during which the body works in a “gentle mode” and should not be overly stressed.
What conclusions follow from all this regarding your work day?
Peak performance, as a rule, occurs in the first half of the day, when the stomach, pancreas, spleen and heart function most actively. This level is then no longer reached during the day. And for this reason, tasks A should be completed at the beginning of the day!
After lunch, when the small intestine is actively working, there is a well-known decline in productivity, which many try to overcome with coffee. At this time, you should not work against your rhythm. Relax with a cup of tea and take advantage of the break. For social contacts and routine activities (tasks B).
In its most general form, the schedule for changes in performance during the work week is as follows:
The beginning of the week is associated with a period of work, when the level of performance after the weekend is still quite low. Normally (if a person had a good rest during the weekend), “entry” to work takes no more than 0.5-1 days (that is, only Monday or even part of it). If a person did not have the opportunity to have a good rest on the weekend, then the period of work may extend until Wednesday.
It has been experimentally proven that the beginning of the weekly biorhythm (the “entry” stage) is associated with a reduced level of mental functioning: thought processes are somewhat inhibited, poor concentration, reaction time is slow, etc. There are also numerous statistics according to which the peak of industrial accidents and road accidents also occur on Monday.
Thus, the popular wisdom is right: Monday is indeed a “hard day.” When drawing up a plan for the week (in particular, a plan for Monday), you cannot plan to solve complex and important tasks on Monday at least until lunch. Unfortunately, this rule is rarely followed in many organizations, where Monday mornings are often set aside for planning sessions or meetings. There is a certain logic in this (starting the week by setting goals for the week), but the meeting itself will most likely be ineffective and will take too much time and effort from the participants.
