The idea that the timing of the action is important, came to the clinical psychologist Michael Breus (Michael Breus), when one of his patients complained of constant fatigue. The psychologist asked her to describe the situation, and she said: “I have no problems with insomnia, I can sleep for a long time. I just fall asleep at the wrong time. “
Breus, who specializes in sleep disorders, advised this woman to ask the chief to correct her work schedule so that she could come and leave work two hours later. After a couple of weeks, she not only got rid of sleep problems, but also began to work more productively, it’s better to get on with the family. And Breus wondered where else such an approach could be applied.
It turned out, anywhere. At certain times our body burns more calories or produces more estrogen. So why not use scientific knowledge in everyday life? In the book Power of When Michael Breus examines 75 types of different activities – from drinking coffee to playing sports, and recommends the most appropriate time for these activities, depending on your chronotype.
Internal rhythms are different for everyone, therefore, depending on the need for sleep and personal characteristics, four chronotypes can be distinguished:
- Dolphin. Rational, nervous, with a sensitive sleep.
- A lion. It works better in the morning, moving, optimistic, average duration of sleep.
- Bear. He likes fun, open, you need a lot of sleep.
- Wolf. Better works in the evening, creative, extrovert, average duration of sleep.
The best time to fall asleep
The eight o’clock rule is a myth. Most people feel fine after seven hours of sleep, and dolphins generally have six. It is much more important not for duration, but for consistency and regularity. Closer to the night you need to tune in to sleep and prepare: turn off all the screens, unload the head, relax. It takes at least an hour to rest before you go to bed. In this case, the bed should be used only for sex and sleep. Then your brain will associate it with sleep, and you will not have problems falling asleep.
- Dolphin: 23:30.
- Leo: 22:00.
- The Bear: 23:00.
- Wolf: 00:00.
The best time for jogging
The best time for exercising depends on your goals: do you want to lose weight, enjoy running, participate in competition or get rid of anxious thoughts? So, jogging before breakfast or dinner helps to convert fat into energy, because you did not have time to consume carbohydrates. Again, your goal can also be determined by the chronotype. For example, dolphins should run in the morning, as usually they are constantly tense: early jogging will help calm down and tune in for a good day.
- Dolphin: 7:30.
- Leo: 17:30.
- Bear: 7:30 or 12:00.
- Wolf: 6pm.
The best time to wake up
Many of us are confronted with a sense of instability, a blurred consciousness after awakening – this is called the inertia of sleep. It takes away part of the brain’s memory, which takes time to reboot after sleep. But you can reduce the consequences of inertia.
Instead of an alarm clock, use a bracelet that will monitor your pulse and wake up at the first or second stage of the cycle, and not when you are deep in sleep. Bears who love sunlight, it is better to sleep with open curtains: it is easier for them to wake up when the sun rises. In winter, a special device for light therapy can help. Also, people who can hardly wake up in the morning can be helped by a pair of push-ups, running on the spot and a contrast shower.
- Dolphin: 6:30.
- Leo: from 5:30 to 6:00.
- The Bear: 7:00.
- Wolf: 7:30.
The best time to have coffee
There is not only the best, but also the worst, time for drinking a glass of strong coffee: within two hours after waking up and for six hours before going to bed. Yes, it’s better not to try to wake yourself up with a fragrant drink in the morning. During sleep, you exhale about one liter of water. Coffee is a known diuretic, so you will feel worse if you drink a cup after waking up.
In addition, since the morning the level of the hormone cortisol, which is produced by the adrenal glands, is already very high. In fact, you just add a not very effective stimulant to very effective. It is better to save coffee in the middle of the day, when you begin to slow down and lose vivacity.
- Dolphin: from 8:30 to 11:00, from 13:00 to 14:00.
- Leo: from 8:00 to 10:00, from 14:00 to 16:00.
- Bear: from 9:30 to 11:30, from 13:30 to 15:30.
- Wolf: from 12:00 to 14:00.
The best time to learn something new
Like sleep, digestion and communication, the learning process also has its circadian rhythms with recessions and peaks. Chronotype is not only related to when you wake up and fall asleep, but also with the work of your brain. Therefore, if you want to take up the study of something really complicated, it is better to choose the moment when the necessary parts of the brain are activated.
- Dolphin: from 15:00 to 21:00.
- Leo: from 8:00 to 12:00.
- Bear: from 10:00 to 14:00.
- Wolf: from 17:00 to 00:00.
The best time to have sex
Seventy percent of people have sex when it seems comfortable: at night in bed before going to bed. But sex will be better if you deal with it when you have a high testosterone level. This can happen in the early evening and in the morning.
If your partner has another chronotype, try to find the time that will be closest to your peaks. Sex is another form of communication. So if you are going to communicate, it’s better to do it at a time when another person is ready to listen and answer you.
- Dolphin: 20:00.
- Leo: from 6:00 to 7:00.
- Bear: 7:00 or 21:00.
- Wolf: 10:00 or 22:30.