Life and its times have been twisting to generate vital chaos in the vast majority of people in the developing world. Lack of sleep, extensive working hours, and sedentary or screens have taken the reins of the routines and taken over them.
Thus, the individual goes one way, and his internal clock goes another. In this way, vital schedules are mismatched, and that is when diseases arrive. The technical term is the chronodisruption.
This disarray can be corrected. It is not easy, but with a little time discipline, you can achieve great results so that internal clocks work properly again and symptoms such as tiredness, insomnia, hunger, or aging disappear.
How do you adjust the internal clocks?
Science has proven that the routines of the past, when there was no technology and life was based on working and resting, are much more beneficial for people.
Therefore, the best thing to do is to get up with the sun, go to work, eat properly, and then rest after work, including dinner, without external stimuli as addictive as screens.
The idea is to readjust the schedules so that biological, social, and environmental clocks always go hand in hand, so that there are no dysfunctions. Thus, you can build an appropriate circadian rhythm, which is a cycle that is repeated every 24 hours.
Therefore, the best option to start the day with enough energy is to exercise early in the morning. The body will wake up properly. Activities should preferably be done outdoors, so the best options are running, swimming, or cycling.
Indeed, going to play sports implies that before it has been necessary to ingest some food that provides energy to the body, unless the exercise is done on an empty stomach as part of the routine.
Therefore, the best schedule for that first intake is around 8:00 a.m. The meal should be advanced around 1:00 p.m., so dinner will also have to be earlier, around 8:00 p.m.
After breakfast and exercise, you should use most of your brainpower in the morning. Cognitive capacity will be greatest thanks to cortisol, which is more abundant. So, it’s time to hit the books or work with determination, as it will become harder to concentrate as the hours go by.
With the first two periods of the day occupied by sport and work or studies, there is a third time space that will be dedicated to social life. Always from 6:00 p.m., as in neighboring countries.
In this way, between 22:30 and 23:00, you can go to bed to rest with a view to getting up before 8:00 a.m.
Things to avoid
Knowing what you should do, it follows what you should avoid at all costs: not going to bed until dawn and getting up early, getting up very late, not eating at your usual times, or compulsively procrastinating.