Learn the best time to wake up, eat, work, exercise, rest and sleep for optimum performance and wellbeing. The human being’s circadian rhythm, a major focus of chronobiology, is controlled by our biological clock, which is responsible for various aspects of organ function, blood ﬂow and sleep cycles.
2am-6am Early morning activities
- Body slowly prepares to wake up
- Cleansing and elimination
- Lowest body temperature
6am-10am Morning activities
- Wake up early
- Hydrate, cleanse and refresh
- Light and nourishing breakfast
- Low intensity exercise
- Healthy snack
10am-2pm Midday activities
- Most challenging mental & physical tasks
- Best intense workouts before noon
- Healthy meal eaten around noon
- Walk after lunch
2pm-6pm Afternoon activities
- Creative and expressive work
- Body strength and flexibility exercise
- Healthy snack
6pm-10pm Evening activities
- Wind down & reflect
- Balance & body toning exercise
- Early and light dinner
- Go to sleep before 10pm
10pm-2am Midnight activities
- Healing, cell repair
- Nutrient assimilation
- Processing of previous day’s impressions
How to adapt your daily routine
Timing is important, and it applies to more than just your wake up time. Your eating, work, exercise, rest, and sleep can take you out of balance if done at the wrong time.
This daily routine above works as a generic starting point. You will need to adapt it to your lifestyle and nutritional needs in order to create your ideal routine.
Try to be gentle with yourself and make the changes gradually. If you push yourself to drastic changes, you will stress your system and won’t be able to create long-term habit.
Discover what’s impacting your body:
Circadian body rhythm
Many of the processes with physiological and nutritional relevance to our bodies have a circadian rhythm, in other words, they follow a 24 h cycle. The circadian rhythms in our bodies are controlled by a Master Clock (the suprachiasmatic nucleus in the hypothalamus) and by peripheral circadian clocks which are present in nearly all organs and cells.
In our modern society there are many external factors that might affect this synchronization with our internal clock, from more extreme activities like working night shifts, or when travelling to places with very different time zones to less extreme but more frequent triggers, like exposure to light at night, irregular meal frequency, or social jet lag, which is the discrepancy between our internal body clocks and our social clock.
When we eat is as important as to what we eat. There are aspects of food timing impacting our internal clock: regularity, frequency and meal times.
Useful and general tips to synchronise daily nutrition with your biological clock.
- Start your day with a healthy and complete breakfast
- Have 3 main meals, and one or two healthy snacks if needed.
- If possible, plan your daily meals and avoid skipping main meals.
- Balance your daily meals. Try to avoid sugary snacks which are of little nutritional value but contain a high number of calories.
- Fine-tune your eating schedule. Avoid delaying lunch time.
- Eat regularly. Find your individual pattern, and try to stick to it as much as possible.