When and how human internal organs work. Biorhythms: how our internal clock works

The lungs are activated from 3 to 5 am. Then from 5 to 7 in the morning is the time for the awakening of the large intestine. If you wake up during these hours, it is best to drink a glass of water, you can also eat some dried fruits.

Then the stomach begins to work from 7 to 9 am, at this time it is best to have breakfast; porridge or muesli are great. But you shouldn’t limit your breakfast to this; you can add nuts and fruits.

A little later, from 9 to 11 am, the stomach rests, while the pancreas is actively working. You shouldn’t overload your stomach with a heavy breakfast at this time; it’s best to have a snack with fruit or low-fat yogurt.

Regular lunch hours are from 11 a.m. to 1 p.m. At this time, the heart is actively working, which means you shouldn’t overeat. During these hours, it is better to limit yourself to one dish, preferably soup or salad. Active from 13:00 to 15:00 colon.

Kidneys and bladder They begin their intensive work from 15 to 19 hours. You need to drink a lot during this time! On dinner will be fine chicken, fish, shrimp plus a side dish of stewed vegetables.

From 19 to 21 hours the kidneys begin to rest, so 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 to 23 hours you can do whatever you like, do it.

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

IN rational nutrition What is important is regular meals at the same time of day, the fractionation of food intake, its distribution between breakfast, lunch, dinner, second breakfast, and afternoon snack. With 3 meals a day, the first two meals are 2/3 of the daily allowance energy value(“calorie content”) of food and dinner - "/z.

Often the daily diet according to 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 of the 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 calories daily ration, for second breakfast - 5-10% (light snack - fruit, tea), for lunch - about 35%, for afternoon snack - 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%, and dinner - 20-25% of the calories of the daily diet.

The actual distribution of the daily diet varies significantly due to climatic conditions, labor activity, traditions, habits and a number of other factors.

Fruits, dried fruits, berries and honey

Vegetable oils and herbs

Nuts and seeds

Vegetables, melons and greens

Biological clock of the body

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

Numerous studies have proven that we all live according to a certain biological clock. And although different people These clocks may be a little fast or slow, but the averages will be fair for most people on the planet. So, which of our organs rest at what time of day or, on the contrary, 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 prev morning hours(about 4) heart attacks and strokes most often occur in people suffering from cardiovascular diseases.

The hour of lethargy is the lowest arterial pressure observed between 4 and 5 am.

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

The hour of pain relief is from 9 to 10 a.m. 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.

An hour of physical education - our muscles show the greatest impact from 12 to 13:30.

Digestive hour - most gastric juice is produced 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 16:30 and 17:30.

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

Hour of the senses - taste sensations, hearing and smell become more acute between 5 and 7 p.m.

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 and 20 hours.

The hour of communication - loneliness is most difficult to bear between 20 and 22 hours.

Immunity hour - most effective the immune system protects the body from various infections from 21:30 to 22:30.

Usually our everyday life scheduled literally to the 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 - the 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, which occur in the human body is equal to a day. Such processes are called circadian or circadian oscillations. In humans, many functions, not just sleep, are subject to the circadian rhythm; these are increases and decreases 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 are called endogenous clocks. 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 begins to become more active gastrointestinal tract and other organs, in particular the hypothalamus.

The hypothalamus is internal endocrine organ, which is located in a section of the brain, and this gland regulates the rhythm of work of all organs and is responsible for maintaining the constancy of the internal environment and it communicates with other organs that perform all the necessary functions in this period time. The internal biological clock does not fade even when the usual environment changes. For example, when specially isolated from light, sounds and other external phenomena, the human body obeys the biological clock, and even in those conditions, sleep and awakening will occur rhythmically.

Such hours are also preserved during long-distance flights, through a large number of time zones, and in this case, a person experiences a malfunction of this biological clock, which leads to a change in the functioning of the body. At the same time, he feels exhausted and tired of the whole body, he wants to sleep, although it will be day, dry mouth appears, headaches, dizziness, and these phenomena disappear when the person’s biological clock does not adjust to the desired rhythm.

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 dream. Happening active selection 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 a sleeping person around 1 a.m., it will be difficult for him to leave bed, since his blood pressure and body temperature are reduced.

It takes six years to sleep 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 decomposes the alcohol drunk the day before.

Three hours, three o'clock.

People prone to depression often wake up at this time, their mood deteriorates sharply, and dark thoughts depress them. 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 mainly in good location spirit.

From 3.30 to 5.30 the bladder meridian is active.

Four o'clock.

The body receives a dose of the stress hormone cortisone, as if it had drained its batteries during sleep, and this portion is necessary for the body to be functional upon awakening.

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 of 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 hours.

The male body produces the maximum amount of the sex hormone testosterone. The production of the hormone cortisone by the adrenal glands also reaches a maximum. The concentration of cortisone in the body is six times higher than during the day, so doctors familiar with chronobiology advise taking the main dose of medication in the early hours, and, taking into account natural release 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, the energy necessary for the body during the day is prepared. 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 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. Folk wisdom- “Eat breakfast yourself, share lunch with a friend, and give dinner to the enemy” - 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 hours.

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 give 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. Conducted at this time radiation therapy It is also much easier for cancer patients to tolerate. 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 particularly well short term memory, while afternoon hours are optimal for long-term memory. A text read at about 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.

Before lunch, exceptional performance is evident, especially in calculations. Schoolchildren find mathematics much easier between 9 and 12 am, then between 4:30 and 6 pm. The heart is also in such in 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 when stressful situations beats more often than in the evening. And yet this is the most the right time for gymnastics. From 11.30 to 13.30 the gallbladder meridian is active.

Twelve o'clock.

Acid formation in the stomach increases. The feeling of hunger is difficult to suppress. Brain activity decreases as the body diverts 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 hours.

The activity of the gallbladder is activated. They work especially well during this period choleretic agents, 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 hours.

Energy is concentrated in the small intestine. Blood pressure and hormonal levels are decreasing. 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. The best time for schoolchildren 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 It lasts longer and is more easily tolerated 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.

The second peak of performance begins. 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 athletics finals are held at this 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 are actively working. Between 4 and 6 p.m., hair and nails grow faster than at other times. From 17.30 to 19.30 the large intestine meridian is active.

Eighteen hours.

The pancreas is active. The liver is more tolerant of alcohol. The respiratory organs work intensively.

Nineteen o'clock.

The pulse slows down significantly, at this time it is dangerous to take medications that lower blood pressure. The drugs recommended for central nervous system disorders are effective. nervous system And peptic ulcers digestive organs. Kidney activity reaches its peak. From 19.30 to 21.30 the stomach meridian is active.

Twenty hours.

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 that part of it that will be processed will be converted into body fat. From 21.30 to 23.30 the spleen-pancreas meridian is active.

Twenty two hours.

Efficiency drops sharply. The number of leukocytes in the blood increases - more than 12,000 white blood cells per millimeter, while in the morning there are about 5,000 per millimeter. Medicines should not be used with side effect, since the danger of intoxication is great, at night it is especially difficult for the body to decompose poisons and fight poisoning.

Twenty three hours.

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 nervous system, hepatic and biliary colic occur more often. As a result of a decrease in blood pressure and heart rate due to disorders local circulation strokes may occur. In women, hormones that regulate labor contractions are especially intense. For this reason, twice as many children are born at night than during the day...

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 of capturing the biorhythms of the human body 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 peculiarities geomagnetic and other fields and radiations that differ from the usual ones.

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 – necessary condition work of a modern enterprise.

Shift work schedule (for example, with night shift per day) - 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, high levels, lucid dreaming(OS) is cooler than many modern computer games.

– watch On-line at http://sosrff.tsu.ru/srf.html (website of the Tomsk Ionospheric Station). For practical application 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

- V 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 daylight saving or winter time(translation of 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 nap(that’s why it’s called “quiet hour”, which constitutes a complete sleep cycle, for ordinary person, during daylight hours), 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-ray radiation etc.) on the human body, has three phases: synchronization, desynchronosis, relaxation. In sick people, desynchronosis predominates. At higher geographical latitudes– meteopathic reactions are stronger. Tangible effect on health: from electromagnetic and corpuscular radiation of the Sun, from changing sectors of the interplanetary magnetic field and negative values ​​of its vertical component (Bz

Human biological clock: not everyone knows about its existence . But in vain! Diseases are effectively treated only according to the biological clock. And by eating according to their rhythms, you will not need to go on exhausting diets. Your weight and health will be ideal. Read the article and help yourself!
Everything in the world lives in a certain rhythm, at a certain time. The intensity of rhythmic processes changes constantly: it reaches a maximum, then tends to a minimum, and increases again. Our body works on the same principle. Some organs are maximally active, while others are at rest at this time.

Human biological clock. Human organ activity table

Organ Active (time) Inactive (time)
Light from 3 to 5 am from 15 to 17
Large intestine from 5 to 7 am from 17 to 19
Stomach from 7 to 9 am from 19 to 21
Spleen, pancreas from 9 to 11 from 21 to 23 pm
Heart from 11 to 13 from 23 to 1 am
Small intestine 13 to 15 1 to 3 am
Bladder from 15 to 17 from 3 to 5 am
Kidneys from 17 to 19 from 5 to 7 am
Heater range from 21 to 23 from 9 to 11
Gallbladder from 23 to 1 am from 11 to 13
Liver from 1 to 3 nights from 13 to 15 days

From 3 to 5 am – The lungs work hard. Therefore, this is the best time to jog or play any wind instrument.

From 5 to 7 am you need to start your active life . At this time, the activity of the large intestine is maximum and it is advisable to empty it to avoid constipation and poisoning of the body with feces.

From 7 to 9 am the activity of the stomach increases. It is necessary to have breakfast so as not to suffer from stomach ulcers and gastritis later.

To always be energetic and slim you need great attention pay attention to the composition of breakfast. Not the quantity of food, but the quality of the products and the presence of useful minerals and vitamins.

It could be gruel, omelet, but always with various healthy, natural vegetables or fruits.

The temperature of the food is also important. Any food or drink should be warm. Hot food causes spasms of the pancreas and stomach. Cold food requires additional energy expenditure.

From 19 to 21 hours there is zero stomach activity. Therefore, it is not recommended to eat at this time, so as not to make extra pounds. And do not load the weak heart at this time.

Please note that heart activity occurs only from 11 a.m. to 1 p.m.
At this time you should have maximum work and activity. The heart actively pumps blood, which carries the blood received during breakfast, nutrients to all human organs. This is why breakfast is essential. Circulatory system should not run idle.

From 13 to 15 hours the activity of the small intestine increases. It sorts food into components. Useful ones are absorbed into the body, and excess, unnecessary ones are sent to the large intestine.

From 19 to 21 pm the activity of all hormonal glands increases - endocrine, brain, pancreas.

From 21 to 23 hours – triple heater is active. You can have a little snack. For easy maintenance of the hormonal and nervous system.

From 23 to 1 am – maximum activity of the gallbladder. It’s better not to eat so as not to stone your body.
As you can see, knowing The biological clock your body, and by living according to them, you will not acquire unnecessary diseases or extra pounds. And you will live healthy, beautiful, happily and long. ABOUT correct mode day and effective treatment diseases based on the biological clock, watch the video.

Carbohydrates (alcohol, sugar,...) in the evening, when the pancreas is “sleeping”, speed up the body’s biological clock, shortening our life!!!

Hi all! Yuri Okunev is with you.

Do you know that you can save a third of your life if you adjust to a person’s biorhythms hour by hour? Often overload with work and personal worries leads to lack of time, stress and even depression. However, the reason for this development of events is not the number of cases, but their planning.

By observing yourself, you may notice that you manage to do more or less depending on the time of day. Therefore, there are patterns that determine your productivity throughout the day. Let's understand them.

For more than two hundred years, scientists have been studying human biorhythms. There are still more questions than answers. The most studied is circadian rhythm activity. It is known how cell metabolism, the functioning of internal organs, and brain activity change.

Knowing the operating mode internal systems, you can plan schedules for nutrition, physical and mental activity, and rest. Therefore, let's look at the biorhythms of human organs hour by hour.
You can see the average activation schedule of internal systems in the figure:

Based on the chart, there are 12 periods of daily peak energy. Taking into account these peaks, the distribution of various tasks and activities can be optimized.

Sleep well.

• From 23.00 to 1.00 time to sleep. The pleasure hormone serotonin is being produced, thanks to which you wake up with good mood, which is called “get up on the wrong foot.” The body's immunity and defenses work to provide good health. Have you noticed that the body heals itself during sleep?
• From 1.00 to 3.00 peak liver activity. This is the main worker in cleansing the blood of toxins, waste and other debris.
• From 3.00 to 5.00 peak lung activity. Best time for spiritual practice and pranayama. By 5 am, the pulse quickens, the production of the hormones cortisol and adrenaline increases. Then the work of the large intestine is activated so that the cleansing and restoration processes that took place all night successfully end with the removal of “production waste”.

Time to wake up.

The value of getting up early and how to accustom yourself to it, I described in detail in my book “How to Develop the Habit of Getting Up Early in the Morning.” You already received it for free if you subscribed to blog updates.

By the way, in it I present a view of daily rhythms from the point of view of Ayurveda, which is somewhat different from that described in this article. But one way or another, an additional hour or two of morning time will become your serious competitive advantage in a game called "Life".

• From 7.00 to 9.00 breakfast time, as the stomach is activated and ready for efficient work. Most of what you eat during this time will be digested without fat deposits. During this period, it is especially good to plan your day, identify important and urgent tasks, and create a schedule.
• From 9.00 to 11.00 the spleen and pancreas come into combat readiness. Are you currently in the most better shape and peak performance throughout the day, so take on all the important tasks, make the most important calls and meetings, negotiate with your superiors. In general, immerse yourself in work and intellectual work.
• From 11.00 to 13.00 Blood pressure rises and heart activity increases. Try to avoid stress and physical overload. If work involves physical effort, then reduce its intensity by noon. Not the best time to visit gym. Also, by 12 o'clock the biorhythmic activity of the brain decreases. Start preparing for your lunch break, devote time to completing small, urgent tasks.

A day is a small life

• From 13.00 to 15.00 work actively small intestine, which means you need to have lunch before 14.00. From 14.00 the body is busy with active digestion. Therefore, plan less responsible work during this period.
• Between 15.00 and 17.00. The excretory system is activated, as well as the capabilities of long-term memory. You can take on intellectual tasks again. After 16.00 there is an increase in efficiency. As work begins to slow down, return to deep dive into job responsibilities, or to active household chores.
• From 17.00 to 19.00 The kidneys work hard, so you can consume large amounts of water without harming yourself. An excellent time for sports, visiting the gym, doing physical labor around the house, visiting the pool, sauna. Choose any load, taking into account age characteristics.
• Until 19.00 Replenish your energy reserves with a light dinner. Because the, digestive enzymes are practically not produced, and the gall bladder and liver are in a passive phase, therefore, the last meal should be light and low-fat.

Evening is a time for relaxation and communication.

• From 19.00 to 21.00 Body temperature rises, blood circulation works at its limit. If in the previous period you did not fill your stomach with a dense, fatty dinner, now you feel an increase in brain activity, improved reactions. You are ready for an exciting evening of leisure. Hiking, country trips, and light physical activity are useful: sport games with children and friends, swimming, bowling, etc.
• After 20.00 the best mental state, devote this time to communicating with loved ones and household members, discussing important family issues. As Vladimir Vysotsky wrote: “The morning is wiser than the evening, but there is also something in the evening.”
• From 21.00 to 23.00 body temperature decreases. The body begins to prepare for sleep. The amount of energy and brain reactivity decreases, but joint mobility is preserved. You can try yoga, stretching, or other relaxing and calming activities again.

Get ready for bed. If something is bothering you, think about solutions, make rough plan tomorrow, meditate or listen to calm music. Clear your mind so that nothing interferes with your sleep.

To put your knowledge about the rhythms of the day into practice, observe yourself for a week or two. Identify your own peaks and valleys in performance and plan your day based on your results. This way you will not only increase your efficiency, but also improve your health.

Biological rhythms- This is the body’s reflection of cyclical natural phenomena. They can be depicted graphically in the form of a curve that will show the ability to perform a certain type of work in an estimated time.

Being able to structure your day correctly, planning it so that it is as productive as possible is still half the battle. It is imperative to learn to take into account the body’s biorhythms, which during the day provide for periods of activity and decline. Of course, each person’s biorhythms have their own characteristics, which manifest themselves in nuances. The main laws developed over time are universal. If you skillfully and subtly “build” your day into the natural schedule of physiological processes, you can get the greatest effect.

During a person’s life, there are 3 main types of biorhythms:

1. Physical(the cycle is 23 days). As activity increases, endurance and energy increase, and coordination of movements improves. When a decline begins, there may be health problems, a person begins to get tired quickly, and a loss of strength appears. Last days It is better to devote phases to rest.
2. Emotional(28 days). Show mood swings and nervous system conditions. During a recession, mental confusion is observed, the desire to conflict intensifies, and various fears and pessimism appear.
3. Intelligent(33 days). As one grows older, creative activity increases; a person is lucky in everything. In the phase of decreased biorhythm activity, intellectual activity slows down, reaction speed changes, and the ability to assimilate material decreases.

The central nervous system gives clear commands when to prepare for active physical activity when - to intellectual, when it's time to eat, when to sleep. Doctors have revealed many features of human biorhythms and their sequence. When planning your day, it is very useful to take these body commands into account.

Biorhythms daily routine

5-6 am- time to wake up. The morning dawns are full of freshness and infuse vigor. By the way, hormones are more actively produced during these hours, which means that early morning is preferable for intimate relationships.

6-7 o'clock in the morning. The best time for physical activity is exercises, jogging, gardening, etc.

7-8 am. The body is ready to accept food: the gastrointestinal tract, liver, pancreas are tuned to activity.

9-12 hours. The most favorable time for intensive intellectual activities. A brain that has rested overnight is ready for intense, focused work. At this time, memorization occurs easier.

12-13 hours. Requires a break mental activity. Rest will be more complete if you fill this hour with some simple physical activity or devote it (if possible) to walking.

13 hours. The body “asks” for food. It’s good to make this time a habit for lunch. Gastric juices necessary for digesting food are produced according to rhythm, which means that digestion will be as complete and rapid as possible. And this will not be a heavy burden for the body.

Until 15:00. Time needed for rest, relaxation, detachment from work. Everyone chooses a form of relaxation according to their taste and capabilities.

15-16 hours. A new rise in activity, important for mental activity, but not as intense as in the morning. At this hour it is good to resolve organizational issues, hold meetings, and business conversations.

16-17 hours. The body requires physical activity - housework, sports. Gymnastic exercises. And after them they are good water procedures, giving a feeling of vigor.

Around 6 p.m. It's time to eat again. In the evening, you need light food that is quickly digested. After all, complete digestion lasts five hours, and it is necessary that the food be completely processed before bedtime.

19-21 hours. A great time for relaxed intellectual activities - reading, enriching yourself with aesthetic impressions. And of course, to communicate with loved ones, friends, children.

After 21 o'clock. Now you need to give your body the opportunity to relax physically and psychologically. Calm music contributes to this. With it you can renounce everything vain, be alone with yourself, reflect, remember something pleasant and even dream.

After 22 hours. The body is preparing for sleep. This biorhythm should not be disrupted by intense mental work, physical activity, or acute impressions. For example, action movies on television are extremely harmful to the nervous system. You should not drink strong tea or coffee - they excite and interfere with the body’s mood.

11 p.m. The best time to fall asleep. Do not try to use it to think about plans for the coming day, and it is even more pointless to make responsible decisions at this time. The body has switched off from its working state, its tone is reduced, it is already in the passive phase of life. And everything that you come up with in the moments of falling asleep will either be forgotten the next day or turn out to be very far from reality.

True, people creative professions They note that before going to bed they are sometimes visited by amazing clarity of thought, and words without any effort are formed into clear and succinct phrases. In such cases, in order not to suffer and not lose what you found, it is better to get up and write down what you managed to formulate, and then throw everything out of your head and fall asleep satisfied. And yet, sleep before midnight is especially useful: one hour is equal to two after midnight.

This pattern of behavior is focused on basic biorhythms. But each organism, due to its characteristics, “deviates” from it to one degree or another. It `s naturally. And yet, the desire of some people to break biorhythms and build their lives contrary to nature is not only unproductive, but also harmful. It is fraught with disorders, mental and physiological, which will only bring suffering.

Periods of activation of human organs

Biorhythms and nutrition

A more detailed examination of the diagram shows that the stage of lung activation occurs at 3-5 o’clock in the morning, and it is at this time that the majority of people rest. Then the large intestine comes into play. Therefore, from 5 to 7 am it is necessary to empty the intestines so that in the next stage (7-9 hours) with the maximum amount of gastric enzymes, have breakfast and not create problems with digesting food. When food enters the stomach at this time, the products are absorbed to the maximum extent and are not stored as fat deposits. Next, the pancreas comes into play and the work of the digestive system ends at 3 o’clock in the afternoon.

It is necessary, if possible, to take into account the rhythms of the body and build a nutrition system based on these factors, i.e. Be sure to have breakfast between 7 and 9 o’clock to provide your body with a boost of energy for the whole day. But in the evening, when the body wants to rest, do not burden it with digestion heavy products– fatty meat, cutlets or chicken. After all, to process food at this time, the stomach will have to ask for a loan from the organ that will be active at that time. As a result, we will be able to protect ourselves from many diseases and maintain vigor for many years.

When do our internal organs wake up and go to sleep?

The body’s dependence on the Sun manifests itself daily and hourly: in biorhythms. The heart beats in a certain rhythm, the intestines contract and the lungs work. The “operating mode” of the organs directly depends on the dial.

1. Gallbladder wakes up when you ideally should already be sleeping - from 23.00 to 1.00. He performs important role in cleansing the body, prepares the liver for subsequent work. Also at this time, serotonin, the hormone of pleasure, is actively produced. Let's make a reservation: it is best produced in sleep.
2. Liver most active from 1.00 to 3.00. At this time the main digestive organ literally works hard: removes toxins and cleanses the blood. Help your liver: Avoid late-night drinking and cigarettes.
3. Peak lung function falls between 3.00 and 5.00. It is at this time that climbers prefer to start climbing.
4. Colon starts his “engine” from 5.00 to 7.00. If you are not sleeping at this time - help work important body by drinking a glass of water at room temperature or prune decoction.
5. Stomach is on alert from 7.00 to 9.00. Be sure to have breakfast at this time. By the way, everything eaten before 12.00 will be digested with a bang and will not be stored as fat.
6. Spleen and pancreas active from 9.00 to 11.00. At this time, refrain from sweets - there is no need for excess sugar now.
7. Heart works stronger from 11.00 to 13.00. The pressure rises - don’t overwork, take care of the “fiery engine”.
8. Small intestine operates at full capacity from 13.00 to 15.00. This is the time of active digestion of lunch, the body experiences a natural loss of strength. Don't reproach yourself for laziness - it's better to take a walk fresh air. After 15.00 my health begins to improve.
9. Bladder comes out at peak 15.00 to 17.00. At this time, it is useful to drink a diuretic or just teas - excess fluid will not linger in the body.
10. After bladder"waking up" kidneys- from 17.00 to 19.00. Which, in principle, is logical.
11. Circulatory organs“work hard” from 19.00 to 21.00. Body temperature rises.
12. Heat producing organs- from 21.00 to 23.00. After 21.00, the number of white blood cells almost doubles, body temperature drops, and cell renewal continues. The body needs to be prepared for sleep.

From midnight to 1.00 there is an emotional upsurge, many successfully use this time for creative activity. But between 2.00 and 4.00 it’s the other way around: memory and coordination of movements deteriorate, and slowness in actions appears.

Nature is wise, we must listen to it, we must obey it. In order to maintain physical and mental comfort.