School of Yuri Okunev

Hi all! With you Yuri Okunev.

Do you know that you can save a third of your life if you adjust to a person's biorhythms by the clock? Often, overload with work and personal concerns 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 the daily rhythm of activity. It is known how the metabolism of cells, the functioning of internal organs, and the activity of the brain change.

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

Based on the diagram, there are 12 periods of daily peak energy. Given these peaks, you can optimize the distribution of various cases and tasks.

Sleep well.

• From 23.00 to 1.00 time to sleep. There is a production of the hormone of pleasure - serotonin, thanks to which you wake up in a good mood, which is called "get up on the wrong foot." Immunity and body defenses work to ensure good health. Have you noticed that the body is treated in a dream?
• From 1.00 to 3.00 peak activity of the liver. This is the main worker in cleansing the blood of toxins, toxins and other debris.
• From 3.00 to 5.00 peak lung activity. The 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 processes of cleaning and recovery that took place all night successfully ended 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 got it for free if you signed up for blog updates.

By the way, in it I give a look at 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 extra hour or two in the morning 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 at this time will be digested without fat deposits. During this period, it is especially good to plan the day, identify important and urgent tasks, and scheduling.
• From 9.00 to 11.00 the spleen and pancreas come into combat readiness. You are currently in the best shape and peak performance for the whole day, so take on all the important tasks, make the most important calls and meetings, negotiate with your superiors. In general, plunge into work and intellectual work.
• From 11.00 to 13.00 blood pressure rises, the activity of the heart increases. Try to avoid stress and physical overload. If labor is associated with physical effort, then by noon reduce their intensity. Not the most best time for visiting 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 the small intestine is actively working, which means that you need to have lunch before 14.00. From 14.00 the body is busy with active digestion. Therefore, plan less responsible work for this period.
• In the interval from 15.00 to 17.00. The excretory system is activated, as well as the possibilities of long-term memory. You can again take up intellectual tasks. After 16.00 there is an increase in working capacity. As work begins to fray, return to deep immersion in job responsibilities, or active household chores.
• From 17.00 to 19.00 the kidneys work hard, so you can consume large amounts of water without harming yourself. Great time for sports, visiting the gym, doing physical work 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. Since digestive enzymes are practically not produced, and gallbladder and the liver in the passive phase, therefore, the last meal should be light and lean.

Evening is a time for rest 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, an improvement in reactions. Are you ready for an exciting evening of leisure. Hiking, trips to the countryside, light physical activity are useful: sports 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 something in the evening."
• From 21.00 to 23.00 body temperature drops. The body starts preparing for sleep. The amount of energy decreases, the reactivity of the brain, but the mobility of the joints is preserved. You can re-practice yoga, stretching, or other relaxing and calming activities.

Get ready for sleep. If something is bothering you, think about solutions, make a rough plan for tomorrow, meditate or listen to soothing music. Clear your mind so that nothing prevents you from falling asleep.

To apply knowledge of the rhythms of the day in practice, observe yourself for a week or two. Identify your own performance peaks and valleys and plan your day around the results. So you will not only increase your efficiency, but also improve your health.

Human biorhythms

What are human biorhythms? You have probably noticed, dear readers, that at different times of the day we feel differently.

This does not happen by accident. All physiological processes inside the human body undergo a certain cyclicity - biorhythms. All organs at a certain time activate their work, after some time they rest.

Our cells experience the process of splitting the incoming substances and the process of creating their own, experts distinguish two cycles in the work of the heart: systole and diastole, the respiratory organs also have two cycles: inhalation and exhalation. And these are small cycles that are included in large ones - daily, weekly, monthly (for example, the female cycle), etc.

These processes are directly dependent on internal and external factors. The phases of the moon, solar activity change our well-being and mood, and even the influence of internal factors is added, such as the work of the pineal gland, the heart ...

Scientists believe that you need to listen to your biorhythms, because if you constantly live contrary to biorhythms, you can accelerate your aging and drive yourself. The less we pay attention to these issues, the more we expose our body to external and internal adverse factors.

Listening to your biorhythms, you can adjust the physical and mental stress, achieve the greatest efficiency in medical treatment and cosmetic procedures. And simply, to live in harmony with your soul and body and experience complete satisfaction from this.

Physical, intellectual, emotional human biorhythms

According to Eastern medicine, all human biorhythm cycles depend on the balance of inflow and outflow of internal energy. Scientists identify 3 important biorhythms that accompany a person throughout life: intellectual, emotional and physical.

Human physical biorhythms include indicators such as activity and endurance, reaction speed, and most importantly, the supply of internal energy. The ability to recover is also important, because metabolic processes depend on this process.

Knowing the physical assessment of the body is important for people involved in sports, because for them physical activity is daily. And the knowledge of physical biorhythms will allow them to determine the degree of load during training. When to make the most of your internal resources, and when to make concessions to yourself.

Emotional biorhythm or mental reflects the inner state of a person. The fluctuations of this cycle change the feelings and emotions of a person, his perception of the surrounding life. The development of intuition and creative abilities depends on this biorhythm.

The emotional biorhythm is very important to take into account for creative people, those who often communicate with people. Knowing the fluctuations of this biorhythm helps to properly build family and love relationship between people. After all, a feeling of empathy for each other, resentment, vulnerability always significantly affect people's relationships.

Intellectual human biorhythms characterize mental capacity. From whether a person experiences an increase or decrease in the biorhythm, his ability to compare facts and reflect, find relationships and draw conclusions depends. This biorhythm allows a person to be prudent and cautious, to determine the rationality of his actions.

The rise of the intellectual biorhythm is important for people of intellectual professions: journalists, financiers, teachers, writers. Scientists make assumptions that bursts of this biorhythm are associated with the human thyroid gland. And the facts confirm that with low rates of this biorhythm, labor productivity is greatly reduced.

Daily biorhythms of a person and his internal organs

I suggest you look at how the daily biorhythms of a person work for 24 hours. It must be remembered that they are constantly changing, as they are influenced by many factors: natural, social and external conditions life.

until 2 am— auspicious time for sleep and rest, during which the body restores its strength. In the first half of the night, during slow sleep, the body produces somatotropic hormone, which controls the nucleation and growth of cells of all organs and systems, which contributes to the restoration of body tissues. The liver at this time works very actively and the process of cleansing the body of toxins is underway.

after 2 hours - organs and systems go into rest mode, all their activity slows down

at 3 - 4 o'clock - there is a weak pulse in a person, maximum relaxation of the body, a decrease in pressure. It's time for deep sleep. Breathing is weaker and intermittent, at this time there is an increased cleansing of the lungs, which may be accompanied by coughing fits.

5 o'clock - the temperature rises gradually. At this time, in the phase of sleep and awakening, a person sees dreams. The awakening phase is coming.

5 – 6 am - It is considered a favorable time to get up when the head is clear and the mood is excellent. The work of internal organs is activated, the large intestine begins to work. The hormones cortisol and adrenaline are more actively produced.

6 a.m — blood pressure rises to normal daytime, the heart begins to beat faster, all evidence of an internal awakening.

7 - 8 am - according to the daily biorhythm of a person - a favorable time for a morning meal. This is the time of the immune system, it is at the peak of its strength, the metabolism is increased, the small intestine is actively assimilating nutrients passing them into the bloodstream. The composition of the blood changes due to its replenishment with hemoglobin and sugars.

8 am - the body gradually moves to the stage of activity, the heart begins to work in full measure. This must be taken into account and not overloaded at this time. During these hours, pain sensitivity is exacerbated.

The blood is actively moving by the heart through the vessels, so there is an enhanced process of absorption of substances both internal and external, which can be used for cosmetic purposes.

9 – 12 am— the best time to start your work day. Efficiency is high, it's time very good for short term memory for intellectual and physical activity, when the harmony of the mental state, spiritual and physical is visible.

By 12 o'clock the stock of glucose gradually decreases, pressure and pulse slightly decrease. And besides that, the immune system also weakens and you can catch an infection.

12 - 14 hours. Meal time, lunch break.

By 13 o'clock performance drops, the body is waiting for food. There is a slight fatigue and a desire to rest. This time is the rest of the liver and the decrease in brain activity. There is a weakening of vitality, a lack of energy in the whole body, slow reactions to ongoing events.

The body needs rest. And the daily biorhythms of a person indicate this. It is no coincidence that in many countries with a hot climate this time is siesta (afternoon nap).

14 hours - the reaction of a person slows down, a decline in energy is observed. It has been noted that a person's pain sensitivity decreases, so these hours are a favorable time for taking painkillers.

15 hours - the body gradually returns to its working state. There is an aggravation of all senses, intuition and long-term memory begin to work in full force. This time can be used to memorize important information.

from 16 to 18 hours - the body is in good working shape. If possible, it would not be bad to use this time for sports.

at 17 o'clock - there is an increase in blood sugar, all organs during these hours are susceptible to procedures and new sensations. The body is predisposed to aromatherapy and massage.

18 – 19 hours - reduced mental arousal. The body is getting ready to eat. Dinner.

from 18-20 hours— is considered a favorable time for cleansing procedures, baths, saunas, where the use of cleansing and exfoliating products for the skin is applicable.

by 19 o'clock - a person has a decline in psychological defense, during these hours there are more often mental disorders, stress, depression.

20 hours - the state of the psyche is stabilizing. The head begins to think better, intelligence, memory and dexterity improve. Given time considered favorable for taking medicines and all kinds of beauty treatments (body wraps, body and face masks).

from 20 to 21 hours - useful for the body walks in the fresh air, light exercise (physical).

21 o'clock - at this time, the work of the lymphatic system intensifies, the immune system strengthens. You can perform a vibro-gymnastics exercise or light jumps to speed up the removal of toxins from the body.

22 hours — the best time to fall asleep. The body itself is already preparing for sleep, all organs and systems reduce their activity. Even body temperature drops.

from 22 to 24 hours is considered the most good time for sleep. It is also called the time of gaining beauty and filling with the energy of life. At this time, active regeneration and recovery process takes place in the cells.

24 hours Wakefulness during this period of time adversely affects human health. During sleep, at this hour, the human nervous system is restored, analytical work brain.

This is a general picture of the daily biorhythms of the human body. Biorhythms of a person can deviate in one direction or another, but if you try to follow this pattern, then this will have a favorable effect on physical, mental, and spiritual health.

Human biorhythms miraculously adapt to the time zone in which you live. The body itself can be tuned, like a clock, if you carefully listen to your internal state, you can achieve great results.

When habitual biorhythms are disturbed due to the rapid movement from one time zone to another, the body needs some time to readjust. The greater the difference in time zones, the more difficult it is for the body to adapt, it just takes more time for this process.

How to calculate human biorhythms

I notice behind myself that sometimes the head simply refuses to think. I would like to go to rest .. So no effort of will, I force myself to sit and continue working. And as a result, it turns out that the work almost does not move from its place, and a lot of time has been spent on it.

Wouldn't it be better to take a nap for 15 minutes, or change your mental activity to physical work, so that in the meantime, the head rested. And then, with a refreshed head, plunge into thinking again.

How to calculate human biorhythms? Of course, you can listen to your inner state and the body will always tell you when you need to rest. But you can go the other way.

There are many free programs on the Internet, online, that can be used to calculate human biorhythms, you only need to enter birth data. The program determines those days when the body is more active or when it will need to rest, because its activity is too low, which means that the return will be the same.

Today, from the bio-ritm.ru website, I received the following calculation by mail - daily human biorhythms:

I didn't believe it. Yes. It would seem that the mood is not up to par, now I am sitting on a new article, it is written easily and naturally. And the intellectual state shows only - 54%.

My daily biorhythms in a graphic image

Experiencing some distrust of the data received, I went to another site, geocult.ru/bioritmyi-online-raschet, which gives out graphs: daily biorhythms of a person, the same second, after entering the date of birth and the requested date of the biorhythm.

I entered the necessary data and got the same picture, only in graphical terms:

biorhythm chart

Now you are in the phase of physical maximum (80-100%). This is an excellent time to be active. You do not get tired, despite the large amount of energy consumption. A high level of sexual activity and an incredible desire to fulfill everything planned accompany you during these days. Now you can go in for sports, travel, attend various events. All these activities will bring great pleasure and in no way reduce the reserves of internal forces.

Now you are in a decline phase (-5-80%). At such moments, the depressive mood more and more outweighs the scales. It is harder for you to restrain yourself in a stressful situation. Any criticism or negative news can cause a storm of not very pleasant emotions. Negative phenomena such as baseless fears and guilt are becoming stronger. In general, this affects your adequacy and ability to correctly assess the situation. Try to control yourself.

Now you are in a decline phase (-5-80%). The flow of thoughts slows down, it becomes more and more difficult to concentrate. Now you are vulnerable and easily deceived. During such periods, inattention increases, any intellectual activity causes terrible fatigue. Be extremely careful, because it is very easy to make a mistake, and it is incredibly difficult to correct mistakes.

Well, everything is clear. It’s convenient because you don’t have to calculate anything and understand something. The program calculates everything by itself and gives clear and understandable explanations ... After looking at them, you can already make a plan for the week. When to start writing articles, and when to devote yourself to household chores.

Another usefulness for myself I derive from the provided graphs. My biorhythms do not match my husband's biorhythms. The ideal option is when the husband's biorhythms are on the decline, and mine are on the rise, or vice versa. But when both are on the rise, I try to keep my mouth closed, otherwise you can’t do without quarrels !!!

My biorhythms in the table for a month

Biorhythms for a month

After analyzing the table, I noticed that when my intellectual ability rise, for some reason the physical ones fall. Apparently, the human body cannot be on the rise in all three indicators at once.

Or maybe vice versa? You need to enter the data of your children and check! After all, there are such days for people when they achieve success and perfection in everything!

Check your biorhythms and write what results do you have?

How to restore biorhythms folk remedies

Violation of the sleep and rest regimen can lead to a general disruption of the biorhythm, while the person feels constant fatigue, lack of appetite can be replaced by an irresistible feeling of hunger. ethnoscience recommends some herbs to restore lost balance and biorhythm: ginseng, sweet lippia, stevia, lemongrass, safflower-like leuzea,.

I wish you good health, so that your biorhythms are always on top!

Blog articles use images from open sources Internet. If you suddenly see your author's photo, report it to the blog editor through the form. The photo will be removed, or a link to your resource will be placed. Thanks for understanding!

The Moon, revolving around the Earth, affects the Earth on the physical plane - the ebb and flow of the Earth's water resources follow in its rhythm. Naturally, the Moon also affects a person who mainly consists of water. Lunar rhythms affect the human psyche and, as a result, their behavior.

So on the new moon, the mood changes from depression to calmness, on the full moon - from emotional upsurge to anxiety, irritability and aggressiveness, depending on the individual characteristics of the individual.

The moon is the ruler of the two-hour rhythm of the sequential activity of 12 human organs (the daily mode of operation of each of the internal organs), which was noticed by Chinese folk medicine.

Moreover, the activation of organs is subject to the internal biological clock. When energetically excited

The main organs of the body interact, adjusting them to each other, and to changes in the environment. The full cycle of energy excitation of the organs is completed in about 24 hours.

Each organ of our body has its own biorhythm. During the day, it goes through one highest phase of maximum activity of organs, in which it works well and efficiently for 2 hours in a row (at this time it is, as it were, the leader, that is, it bears a heavy load), as well as a two-hour phase of minimum activity .

In the phase of maximum activity, the human organ responds better to therapeutic effects. A whole cascade of additional biochemical reactions is launched in the body, using the substances of natural preparations and medicines in a complex way.

Time of maximum activity human organs by the clock in the daily biorhythm:

• from 1 a.m. to 3 a.m. - the liver is active,
• from 3 to 5 hours - easy,
• from 5 to 7 hours - large intestine,
• from 7 to 9 hours - stomach,
• 9 to 11 - spleen (pancreas),
• from 11 to 13 hours - heart,
• from 13 to 15 hours - small intestine,
• from 15:00 to 17:00 bladder,
• from 17 to 19 hours - kidneys,
• from 19 to 21 hours - pericardium (circulatory system),
• from 21:00 to 23:00 - the total concentration of energy (three fires or heaters),
• from 11 p.m. to 1 a.m. - gallbladder.

These hours are most favorable for their treatment, cleansing and recovery. For example, the function of the heart is strong from 11 to 13 hours - at this time it is necessary to give the greatest load, including in the form of physical exercises;

Time minimum activity of human organs in the hourly daily biorhythm:

• from 1 a.m. to 3 a.m. _ small intestine,
• from 3 to 5 hours - the bladder,
• from 5 to 7 hours - kidneys,
• from 7 to 9 hours - pericardium,
• from 9 to 11 - triple heater,
• from 11 to 13 hours - gallbladder,
• from 13 to 15 hours - liver,
• from 15 to 17 hours - easy,
• from 17 to 19 hours - large intestine,
• from 19 to 21 hours - stomach,
• from 21 to 23 hours - spleen and pancreas,
• from 11 p.m. to 1 a.m. - the heart.

Human biological clock

Note: ( organ activity by the hour )

1. Three heaters. This organ has no anatomical representation, but its functional role is great. Its upper part includes the lungs and heart, is in charge of breathing, the circulatory system, and control of the skin pores. The middle part, the spleen and stomach, controls the digestion of food. The lower part - the kidneys, liver, bladder, small and large intestines carry out filtration, remove excess water and unnecessary substances from the body.

2. Pericardium is a functional system that regulates blood circulation (together with the heart), respiration and sexual functions. His task also includes protecting the heart from outside threats.

Oriental healers, relying on vast experience, proved that great importance when taking medicines, it has not only the dose, but also the time of taking them. Therefore, knowing the time of the highest activity of the organs, it is possible to carry out procedures aimed at strengthening health, introducing healing substances or washing out poisons much more efficiently. The most favorable influence on these organs and parts of the body will be provided by medical and wellness procedures, if we also take into account the daily position of the moon.

So, for example, from 7 to 9 o'clock is the best time for breakfast (the stomach is most active), from 11 to 13 o'clock - for the biggest meal (when the heart is active). Those suffering from poor blood circulation are advised to move less from 11 am to 1 pm and stay in the shade on hot days. If you have problems with the small intestine, then the treatment is effective at this time. From 5 pm to 7 pm is a favorable time for dinner, kidney and back treatment (kidney activity time). From 19:00 to 21:00, the Moon appears in the sky, at this time it is most effective to be treated for impotence and frigidity. The period from 21 to 23 hours is exceptionally good for helping with skin and hair.

From 11 p.m. to 1 a.m. is the most mystical part of the day.

Daily activity of organs by hours and functions

(the most favorable time for their recovery, purification and treatment)

Yang-period (from 6.00 to 18.00) - the activity of the body, the breakdown of its structures, the acquisition and digestion of food, i.e., the waste of energy (catabolism).

Yin-period (from 18.00 to 6.00) - the transition of the body to a passive state, the assimilation of absorbed food (anabolism), the restoration of destroyed structures in a day

Pitta (Bile) is a favorable time (10.00-14.00, 22.00-2.00) for all physiological reactions in the body: digestion, metabolism, immunity, etc.

Vata (Wind) - (14.00-18.00, 2.00-6.00) drying up and cooling of the body, a favorable time for the circulation of air, blood, lymph and other fluids in the body.

Kapha (Plime) - (18.00-22.00, 6.00-10.00) mucus of the body, decrease in calorific abilities, predisposition of the body to colds and tumor diseases.

The highest pulse rate is observed at 17-18 hours, the decrease in the pulse is at 13-14 and 22-23 hours. Blood pressure has a minimum value in the early morning hours and around midnight, and a maximum at 16-20 hours. Therefore, most drugs that lower blood pressure, it is advisable to take at 15-17 hours.

The maximum readings of body temperature and blood pressure are observed at 18 o'clock, body weight - at 20 o'clock, minute respiratory volume - at 13, leukocytes in the blood at 24 o'clock.

It has been established that a decrease in body temperature can cause a restructuring of physiological rhythms. The biological clock slows down. Human life is extended.
With an increase in body temperature, for example, with the flu, the human biological clock, on the contrary, begins to rush.

During the day organ activity by the hour a person has several rises in physiological activity.

In the daytime, they are observed from 10 am to 12 pm and from 4 pm to 6 pm. This time is most favorable for doing physical work, making decisions, new beginnings.

Night physiological rise falls on the time from 0 to 1 o'clock in the morning. Some successfully use this time for creativity.

At 5-6 o'clock in the morning, a person has the highest efficiency: the pressure increases, the heart beats more often, the blood pulsates. Viruses and bacteria at this time are least likely to infiltrate our body. The most significant peak of normal labor occurs in the morning hours.

The most favorable time for going to bed - 21-23 hours - falls on one of the physiological recessions. And if it is not possible to fall asleep by 23 o'clock, then later it is more difficult to do it because of the physiological rise approaching 24 o'clock. This is especially useful for people who suffer from insomnia.

Morning can store danger for people suffering from cardiovascular diseases. Their body is especially sensitive to the “wake up” signal. Usually, blood pressure, which is lowered at night, jumps sharply upon awakening. A change in the biorhythm under the influence of a light stimulus causes the tonsils to release an increased amount of hormones into the blood. This causes the blood cells to stick together, which can eventually lead to a stroke.

After 12 noon, the first period of daily activity takes place. Less glucose enters the blood from the liver. Starts to feel tired. Rest is needed. After 13:00, the energy production curve goes down, our reactions slow down. This is the second low point in the diurnal cycle.

After 14 hours, the state of health begins to improve. The sense organs, and above all the sense of smell and taste, become particularly sensitive. This is the best time to eat.

At 16 o'clock, the second daily physiological rise begins. At this time, it is good to play sports: the body feels the need for movement, and mental activity gradually fades away. During evening training, the flexibility of athletes increases, but their growth decreases, and this is most noticeable in people of the asthenic type, and least in picnics.

After 18 hours, blood pressure rises, we become nervous, quarrels over trifles easily arise. This is a bad time for allergy sufferers. Often at this time, the head starts to hurt.

After 19 hours our weight reaches its maximum (daily), the reactions become unusually fast. At this time, the least traffic accidents are recorded.

After 20 hours, the mental state stabilizes, memory improves.

After 9 pm, the number of white blood cells almost doubles, the body temperature drops, and cell renewal continues. The body needs to be prepared for sleep.

Between 2 and 4 o'clock in the morning, memory, coordination of movements deteriorate, slowness in actions appears, the number of errors in the performance of mental work increases, muscle strength decreases by 2-4 kilograms, and the heart rate decreases by 15-20 beats, by 4-6 breaths - expiration, pulmonary ventilation decreases, blood oxygen saturation decreases by 4-5%.
Only the liver uses this period for intensive metabolism, removing all toxic substances from the body. There is a lot of cleansing going on in our body.
At four o'clock in the morning, the brain receives the minimum amount of blood. Although the body works at minimum speed, but the hearing is aggravated. A person can wake up even the slightest noise. This is the time when most people die.

The value of circadian rhythms can be used to increase, as well as to reduce the doses of drugs, since even small dosages are absorbed to the maximum during the period of organ activity.

Sources:

• Michael Smolensky, one of the leading experts in the field of chronobiology, and Lynne Lamberg, a veteran medical journalist, wrote the book "The Body Clock Guide to Better Health" by Michael Smolensky and Lynne Lamberg.
• Deepak Chopra - "Full sleep. Complete program to overcome insomnia.
• From Wikipedia, the free encyclopedia

Biorhythms - the cyclical nature of processes in a living organism. The main external rhythms influencing human biocycles are natural (Sun, Moon…) and social (working week…). Biorhythms can change, synchronizing with external rhythms - cycles of illumination (change of day and night, light).

A person from the day of birth is in three biological rhythms - physical, emotional and intellectual:

23 day rhythm- this is a physical rhythm, it determines the health, strength and endurance of a person;
28 day rhythm is an emotional rhythm, it affects the state nervous system, mood, love, optimism, etc.;
33 day rhythm is an intellectual rhythm. It determines the creative abilities of the individual. auspicious days The 33-day rhythmic cycle is characterized by creative activity, luck and success accompany a person. IN bad days there is a creative slump.

Each of the three long-term rhythmic cycles begins at birth. Its further development can be depicted as a sinusoid (graph). The higher the curve rises, the higher the ability corresponding to this mark. The lower it falls, the lower the corresponding energy. Periodic days are considered critical when the curve is at the intersection of the scale. This is an unfavorable time.

Thus, calculation of biorhythms quite uncomplicated. Starting from the exact date of your birth, count how many days you have lived. To do this, multiply 365 days in a year by the number of years lived, and multiply the number of leap years by 366 days. Leap years were: 1920, 1924, 1928, 1932, 1936, 1940, 1944, 1948, 1952, 1956, 1960, 1964, 1968, 1972, 1976, 1980,1984, 1988, 1992, 1 996, 2000, 2004, 2008, 2012 , 2016.

Calculate the total number of days lived. Now you know how many days you have been living in this world. Divide this number by the number of days of the biorhythm you want to calculate: 23, 28, 33. The remainder will show you where you are currently on the curve. For example, if the remainder is 12, then the 12th day of the biorhythm that you consider is coming. This is the first half of the cycle, usually it is favorable. If the cycle is at chart zero, then it's a bad day. In addition, the days when the biorhythm lines cross horizontal line in the center of the graph are the so-called critical days when your abilities are completely unpredictable. A person on such days feels a breakdown and lack of energy.

Each biorhythm has 3 periods: high energy period, low energy period and biorhythm critical days. Let's take a closer look:

23 day rhythm

High energy (0-11 days): good physical health, resistance to stress, disease and high Vital energy, strong sexual desire, the danger of overestimating one's strength.
Low energy (12-23 days): increased fatigue, at this time it is recommended to rest more and conserve energy.
Critical days (11, 12, 23 days): reduced resistance to disease, a tendency to erroneous actions.

28 day rhythm

High energy (0-14 days): intense emotional and spiritual life, favorable time for friendship and love, increased creativity and interest in the new, a tendency to heightened emotionality.
Low energy (14-28 days): self-doubt, passivity, underestimation of one's capabilities.
Critical days (14, 28 days): a tendency to mental conflicts, a decrease in resistance to disease.

33 day rhythm

High energy (0-16 days): ability to think clearly and logically, ability to concentrate, good memory, creative activity.
Low Energy (Days 17-33): Decreased interest in new ideas, slow reaction times, creative decline.
Critical days (16, 17, 33 days): inability to concentrate, inattention and absent-mindedness, prone to erroneous actions (high probability of accidents).

HUMAN BIOLOGICAL RHYTHMS

Daily rhythms according to the "biological clock"

EARLY MORNING

4-5 hours (in real, geographic time, as for acupuncture points) - the body is preparing for awakening.

By 5 o'clock in the morning, melatonin production begins to decrease, body temperature rises.

Shortly before waking up, at about 5:00 am according to geographic, real local time, the body begins to prepare for the upcoming wakefulness: the production of "activity hormones" - cortisol, adrenaline - is increasing. The content of hemoglobin and sugar in the blood increases, the pulse quickens, arterial pressure(BP), breathing deepens. Body temperature begins to rise, the frequency of REM sleep phases increases, and the tone of the sympathetic nervous system increases. All these phenomena are enhanced by light, heat and noise.

By 7-8 o'clock, the "owls" have a peak in the release of cortisol (the main hormone of the adrenal glands) into the blood. In "larks" - earlier, at 4-5 hours, in other chronotypes - about 5-6 hours.

From 7 to 9 in the morning - rise, physical education, breakfast.

9 hours - high performance, fast counting, short-term memory works well.

In the morning - the assimilation of new information, with a fresh mind.

Two or three hours after waking up - take care of the heart.

9-10 am - time to make plans, "wiggle your brains." "The morning is wiser than the evening"

9-11 h - immunity increases.

Effective drugs that increase the body's resistance to disease.

Up to 11 hours - the body is in excellent shape.

12 - reduce physical activity.

The activity of the brain is reduced. Blood rushes to the digestive organs. Gradually, blood pressure, pulse and muscle tone begin to decrease, respectively, but body temperature continues to rise.

13 ± 1 hour - lunch break

13-15 - noon and afternoon rest (lunch, "quiet time", siesta)

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

15 - long-term memory works. Time - to remember and remember well the right thing.

After 16 - the rise of working capacity.

15-18 hours - it's time to go in for sports. I thirst, at this time, plentifully and often quench with clean boiled water, hot or warm - in winter time(for the prevention of colds, gastrointestinal diseases and kidney disease). In the summer you can also cold mineral water.

16-19 - high level of intellectual activity. Housework

19 ± 1 hour - dinner.

Carbohydrate food (natural - honey, etc.) contributes to the production of a special hormone - serotonin, which favors a good night's sleep. The brain is active.

After 19 hours - good reaction

After 20 hours, the mental state stabilizes, memory improves. After 9 pm, the number of white blood cells almost doubles (immunity increases), body temperature drops, and cell renewal continues.

From 20 to 21 - light physical education is good for health, walking in the fresh air

After 21:00 - the body prepares for a night's rest, the body temperature drops.

22:00 is time for sleep. Immunity is strengthened to protect the body during the night's rest.

In the first half of the night, when slow sleep prevails, the maximum amount of somatotropic hormone is released, which stimulates the processes of cell reproduction and growth. No wonder they say that in a dream we grow. There is a regeneration and cleansing of body tissues.

2 hours - those who do not sleep at this time may be depressed.

3-4 hours is the deepest sleep. Minimum body temperature and cortisol levels, maximum melatonin in the blood.

Biological rhythms in life

Air travel from east to west is easier than from west to east. For adaptation to the body (young, healthy) it takes about a day for each time zone, but not less than three to four days. The rate of capturing the biorhythms of the human body by the 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. It does not depend on the position of the hands on the clock face, but on the sun above your head. The local, local features of the geomagnetic and other fields and radiations, which differ from the usual ones, also noticeably influence.

The daily chronotype of a person: morning (larks), daytime (pigeons) and evening (owls). The nighttime activity of "owls" affects their health - myocardial infarctions occur in them more often than in "larks", their cardiovascular system "burns out" faster.

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

Compliance with sanitary and hygienic standards and ergonomic requirements, work and rest regimes - necessary condition work of a modern enterprise.

Efficiency sharply decreases from thirty degrees of heat, Celsius, halving at an ambient temperature of + 33-34 ° C.

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

Accidents at work and traffic accidents on the road more often occur at certain hours:
- from 22 hours to 4 hours - a person has the lowest response rate.
- between 13 and 15 hours - first, general pre-lunch rush, after - "afternoon depression".

For the prevention of "afternoon depression", rest after lunch, lasting 10-20 minutes, or "midday nap", but not more than 1.5 hours, can be effective, otherwise there will be a reverse effect.

The working capacity of a person is higher from 10 to 12 and from 17 to 19 hours.

Sport

“Specially conducted studies and the practice of sports training show that the most favorable period for intense training is from 9 to 18 hours and that it is undesirable to carry out loads that are large in volume and intensity early in the morning and late in the evening” (N.A. Agadzhanyan et al., 1989 ).

Human biorhythms: Sleep

Try to go to bed and always get up at the same time. Otherwise - desynchronosis. The first 4-5 hours of normal, natural sleep (deep, without breaks) are mandatory, this is a vital daily minimum for the human body.

For insomnia and for quick falling asleep (normal - within 5-15 minutes):
1) lie down more comfortably, close your eyes, do not think about anything (reduce the bioelectrical activity of the brain);
2) focus your attention on the diaphragm (its movement during breathing) and on the inner ankles (ankles) of the legs.

For a sound sleeper, the main source of sensory information about the environment is the ears (“light sleep”), therefore, in order not to wake up from noise, silence must be ensured (including using anti-noise soft “ear plugs” made of hypoallergenic polymer, having good SNR (noise reduction), at a level of 30 dB or more), given the increased sensitivity of hearing at night - with eyes closed and during sleep (10-14 decibels better compared to daytime). Loud, sharp, frightening sounds - can wake the sleeper for a long time and cause insomnia.

It is difficult to fall asleep on an empty stomach, therefore, dinner is around 18-20 hours or 2-3 hours before bedtime. Do not overeat at night. The usual duration of restful sleep is 7-9 hours. Not only its duration is important, but also its quality (continuity and depth of the first three, mandatory cycles, 1.5 x 3 = 4.5 hours)

Poor, restless sleep, nightmares, with a repetitive obsessive plot - may be a consequence cardiovascular diseases(bradycardia - a rare pulse, arrhythmias), symptoms of snoring and respiratory arrest disease (sleep apnea), lack of oxygen in the room. The aeroion composition of the air in apartments, without ventilation or the use of an air ionizer, also needs to be improved.

Before waking up, a dream-film is seen (its reproduction is the release of the ballast of nervous tension, unrealized ideas, unpleasant visual pictures that have accumulated over the past days, after processing and ordering the information received in the short-term and long-term memory of the brain, adaptation to difficult life situations). The more intense the eye movements during REM sleep, the better the dream is reproduced. At the moment of falling asleep, a series of slides or pictures appears in the mind.

Laboratory studies have shown the need for REM sleep - for the survival of the body. A mouse deprived of this phase of dreams for 40 days died. In humans, when blocking REM sleep with alcohol, there is a predisposition to hallucinations.

Dreams, in the phase of "REM sleep" (after slow-wave sleep and before waking up, to rise or to "turn on the other side"), appear, according to an individual biorhythm - every 90-100 minutes. (in the morning - the cycles are reduced to the first tens of minutes, see the graph in the picture), in accordance with the intraday cyclicity of the change (increase) in the overall body temperature and the redistribution of blood in the body (from its periphery, from the extremities to the center of the body, inside), the growth of blood pressure, respiratory rate and heart rate.

Short-term memory is involved in remembering dreams, therefore, up to 90% of the content of a dream is forgotten within the next half hour, after waking up, unless, in the process of remembering, emotional experience, ordering and comprehension, its plot is not recorded in the long-term memory of the brain.

Human biorhythms: remembering sleep

According to enthusiastic researchers practicing at high levels, lucid dreaming (OS) is cooler than many modern computer games.

Many people see dreams, but not all of them try to remember and remember them at the moment of waking up (especially during short awakenings between the first cycles, before returning back to slow sleep).

If there is very little time for rest, you can sleep from 10-11 pm to 3-4 am (“mandatory program” - the first three night cycles in a row, unwaking, that is, the duration of sleep will be 4-5 hours). In this case, the following are restored, sequentially: the brain, body and physical strength, the emotional sphere.

The duration of night sleep necessary for the human body also depends on the season. In winter - it should be at least half an hour longer than in summer.

Natural sleeping pills are fatigue and/or certain moments in the 90-minute cycles of the individual biorhythm of the body when the body temperature drops.

Sufficient night sleep promotes weight loss (with excess weight - its normalization). In this case, dinner no later than four hours before bedtime. Night food - is excluded, you can only - drink clean water, in small quantities (for washing the esophagus, avoiding dehydration and for falling asleep as soon as possible). The effect will be more noticeable - with high physical activity, during daylight hours.

From frequent lack of sleep - the body wears out faster and ages. During the slow-wave stage of normal, deep sleep, the brain scans the digestive, respiratory systems and heart (as having the clearest rhythm), and during the fast-wave stage, the cardiovascular and lymphatic, reproductive and nervous systems, as well as the liver, kidneys, muscles and tendons (i.e., organs that do not have obvious short-term rhythms). After collecting and processing this information, a sequentially planned and coordinated restoration of the viscera (visceral sphere - stomach, intestines, etc.) of the body is carried out. In this process, mainly the most powerful "computing processors" are involved, for example, in the visual and motor areas of the cerebral cortex. In the case when you really want to sleep, but, systematically, there is no such possibility - physical changes may occur during internal organs and significantly increases the risk of developing pathologies (stomach ulcers, etc.)

A sleepy and very tired person who is sleepy while driving a car also risks his health and is dangerous to others, just like a driver who is intoxicated.

Scientists, and not only British ones, have found out that it is possible to slow down the aging of the brain if you stabilize your biorhythms - by simply observing the sleep pattern, this natural circadian (that is, cyclically repeating every day, every 24 hours) rhythm.

Human life, like everything else in nature, is subject to cyclic changes. The success of this or that type of activity at each moment of time is determined by the balance of inflow and outflow of its internal energy. This balance changes in accordance with .

Physical biorhythm

Characterizes the amount of internal energy of the body, as well as indicators such as endurance, activity, reaction rate and others. Also, the physical biorhythm determines the ability to restore the body, enterprise and ambition. It depends on the efficiency of metabolism.

Assessment of the physical condition of a person must necessarily include the study of this biorhythmic cycle. This is especially important for athletes, for whom great physical activity becomes an integral part of daily work. The definition of favorable and unfavorable periods will make it possible to vary the degree of intensity of training. In this way, a person can avoid injury and use their internal resources as efficiently as possible.

Emotional (spiritual) biorhythm

This biorhythm determines your internal emotional state. The course of his cycle directly affects the sensitivity of a person, his perception, as well as the whole range of feelings and emotions that accompany everyday life. Also, the soul biorhythm is responsible for creativity and intuitive knowledge. It is especially important to consider the emotional cycle for women and all people involved in creative activity or those whose work is connected with communication.

The impact of the spiritual biorhythm on family and love relationships is very clear. Since his cycle determines the tendency to empathy, vulnerability and resentment, these factors can have a significant impact on the communication of two close people.

Intelligent biorhythm

This biorhythmic cycle characterizes the mental abilities of a person. The ability to think, draw logical conclusions, compare facts, and find relationships depends on the position of the sinusoid of the intellectual biorhythm. In addition, this biorhythm is responsible for foresight and caution, determining the rationality of human actions. The changes in the cycle are especially clearly felt by people of intellectual professions - teachers, writers, journalists, financiers, etc.

There is a version according to which there is a relationship between the intellectual biorhythm and the secretion of the thyroid gland. There is also data confirming the dependence of labor productivity on changes in the cycle of this biorhythm.

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