One of the essential parts of every person's life is sleep. This is the time when we restore our strength, relax, and also rest both physically and emotionally. During sleep, human activity is minimized, which has a truly healing effect on the body. However, it should be borne in mind that the time of wakefulness and rise in different people is different and depends on their chronotype.
A bit of history
Chinese healers were engaged in the isolation of various types of organisms several millennia ago. It was they who determined that all people have a different pattern of wakefulness and performance. The ancient Chinese were able to find out that by interrupting the rhythmic chain of the main processes in the body, one can come to sad consequences, such as the occurrence of various pathologies. This is how the theory of chronotypes was born. The main subject of its consideration is the determination of the performance of each of the organs of the human body, as well as the identification of the most intense activity of our body. These are the so-called periods of vulnerability. Their elimination avoids the occurrence of excessive stress on a person and protects his nervous system from the manifestationdepression.
Modern development of the doctrine of chronotypes received only in the seventies of the twentieth century. However, information about the existence of owls, larks and pigeons was perceived by many with great skepticism. Only after the data was confirmed by numerous scientific experiments did the public take this fact seriously.
The importance of rhythms in human life
Each cell of our body, its system or organ has both temporal and spatial organization. This determines the sensitivity of the body depending on the daily cycle.
Life rhythms or biorhythms imperceptibly from us affect the entire existence of a person. They affect his physical activity, as well as the ability to adapt. This ability is very important under changing time conditions. Such biorhythmic activity of the body is called bird names. Many people know that there are owls and larks. However, there are also pigeons, as well as intermediate types.
Percentage of chronotypes
So, it is scientifically established that there are people-owls, larks and doves. How many of each of these chronotypes are there in the world? It is believed that among the population of our planet thirty-three percent of owls, sixteen - larks and fifty-one - pigeons. However, these types are mixed. Pure owls are only nine percent, larks - five, and pigeons - thirteen. Most people in their biorhythm are of a mixed type. This is 73% of the total population of our planet. Of these, 41% are classified as lark-pigeons, and32% - to pigeon-owls.
Who gets up early…
What chronotype each of us has, human biorhythms tell us. Owl, lark, dove - it all depends on the level of performance at certain hours of the day. Indeed, for each of these types, the greatest intellectual and physical activity occurs at different times.
So, if we compare larks and owls, larks get up at six or seven in the morning. For the second, this is a big problem. Getting up early allows you to do exercises before work and go for a run. After that, the larks are quite ready for the working day. However, by six o'clock in the evening, it is already difficult for them to cope with fatigue and drowsiness.
Chronobiologists have established that the biological rhythm of larks is natural. After all, throughout almost the entire history of its existence, man directly depended on the sun. People did not allow themselves to get up late, as they had to work during daylight hours. And today, tribes far from civilization live in the rhythm of the lark, who in their lives are guided by the world around them.
However, scientists say that a person can have a different biorhythm. A lark, a dove, an owl - are these chronotypes invented by researchers? Not at all. The distinctions that exist today, indicating that there are owls and larks, as well as other types of biorhythms, are the fruits of modern civilization. Gradually, with the development of electricity, such types of human activities developed that ceased to depend on sunlight. And so the owls were born. Although, of course, night revelers met at different times. But these idle people were very few.
Eating the Lark
Early risers are ready to eat as soon as they wake up. This also distinguishes owls and larks. An ideal breakfast for early birds is milk porridge or cottage cheese, as well as sandwiches with sausage or cheese. Such a high-calorie protein food for larks is ideally complemented by a tonic vitamin salad.
The second breakfast for such people should be carbohydrate. To do this, the menu includes muesli, dried fruits, any cereals and bread.
Larks have lunch at 13-14 o'clock. It is usually dense and high-calorie. Indeed, by this time, the digestive system of an early riser enters its second peak of activity. For lunch, it is better for a lark to eat spaghetti with cheese, soup or potatoes with meat. It should be borne in mind that the completion of the meal with a cup of strong black tea will allow you to maintain high performance for the rest of the working day. This also distinguishes owls and larks. For those who prefer to get up late, it is best to have coffee in the afternoon.
For dinner, larks will prefer high-carbon food. Muesli and cereals, bananas, jam dough, as well as chocolate and green tea will be appropriate here. It is worth saying that foods rich in carbohydrates are easier to digest and contribute to the production of a special hormone - serotonin, which promotes good sleep.
Work and exercise of larks
The intellectual activity of people who prefer early awakening has two peaks. The first of them falls at 8-9 o'clock in the morning, ending at 12-13 o'clock. The second has a shorter period. It starts at 4 pm and lasts only two hours.
Morning is also the perfect time to exercise. Larks should schedule their workouts between 11 a.m. and 12 p.m. In the evening, a fitness load will not give positive results for them.
Owl routine
Morning for those who do not like to wake up early, as a rule, begins only at 10-11 am. However, you need to get up for work, although for owls this is a lot of work. A contrast shower or a cup of strong coffee will help such people tune in the right way.
The chronotypes of an owl and a lark (or the nature of biological rhythms) are not at all considered in the way of social life. That is why people who get up early find it much easier to work. The fact is that all state institutions, without exception, work in the rhythm of larks. These are kindergartens and schools, clinics and shops, banks and post offices. Only owls have to work in them. According to most experts, this is the main reason why a modern person is so often subjected to stress caused by constant time pressure. However, no one has figured out how to fix the situation yet.
Eating people who prefer to wake up late
Owl and lark have different biorhythms. Thus, the stomach of those who prefer late awakening begins to wake up only after twohours after getting up. That is why owls, unlike larks, should have breakfast only after this time. In the early hours, such people are only advised to drink a glass of mineral water. This will start the metabolic processes in the body and cleanse the stomach of toxins that have accumulated in it overnight. Instead of a glass of mineral water, you can drink apple or grapefruit juice or eat a light fruit salad. Owls should not eat protein foods in the morning. For them, sour-milk products or muesli are preferable, and from drinks - natural coffee. After two or three hours, breakfast can be repeated with the inclusion of honey or chocolate, coffee and bread.
As dinner approaches, these people's digestive systems begin to gain strength. These are the biological rhythms of an owl. Larks will already have lunch by this time, and for those who get up later, the daily meal begins only at 15-16 hours. It is necessary to include more protein products (meat or fish) in its menu. Between 17.30 and 18.30 owls can treat themselves to yogurt or dried fruit. But for dinner, which should not be later than twenty hours, protein food would be ideal. It can be boiled or raw vegetables and lean fish. The owl type of people pays special attention to dinner. The lark prefers light food at this time of the day, and those who like to wake up late may not eat all day, making up for breakfast and lunch in the evening. Of course, such a regimen often leads to digestive problems and excess weight. That is why these people need to consume as little as possible in the eveningcalories.
Work and exercise owls
People who prefer to wake up late have three mental peaks. The first one is in the daytime. This is a period of time from 13 to 14 hours. The second peak of activity is in the evening. It is observed from 18 to 20 hours. The third period of activity is nocturnal. It lasts from 11 p.m. to 1 a.m. At the same time, the most productive period is the evening. With this in mind, such people should make plans for their working day.
As for physical activity, in the morning they are contraindicated for owls. It is better for them to leave gymnastics and jogging for a while closer to dinner. The ideal time to visit the gym is considered to be the period from 19 to 23 o'clock. This is the period when the most effective classes for gaining muscle mass and losing weight.
Pigeons
And if a person is neither an owl nor a lark? Then he is a dove. Such people are classified as day type. Their rhythm of life is adapted to our usual change of night and day.
Comfortable awakening in pigeons occurs somewhat later than in larks, and the period of greatest physical and mental activity lasts from 10 am to 6 pm. Such people go to bed at about 11 pm.
Doves are best adapted to the change of darkness and light. The shift of their own biological clock occurs only when moving long distances, when there is a change in time zones. For example, with a time difference of 3 hours, they experience insomnia at night, andalso fatigue and drowsiness during the day. These same moments contribute to a general decrease in performance. It should be borne in mind that when moving to the west, pigeons have an elongation of biorhythms, and when traveling in eastern directions, they shorten.
These people prefer to eat a balanced diet, avoiding a lot of fatty and unhe althy foods.
Mixed types
Human biorhythms are different. The lark, owl and dove are the pure types identified by scientists. However, most people belong to other categories of "feathered".
For example, pigeon larks. Representatives of this mixed type are easily tuned in to an early rise, which significantly lengthens their working day. However, if larks-pigeons adhere to such a rhythm for a long time, then they may experience temporary declines in physical and mental activity. Typically, such phenomena occur after 4 p.m. in the summer and after 5-6 p.m. in the winter. To adapt to changing conditions, this type of people will help a little daytime sleep. This half-hour or hour-long rest will allow you to restore strength and smoothly switch to the evening-night work regime.
There is another mixed human chronotype. It is called the dove-owl. They are not night workers. However, such people are able to work actively at a later time (at 1-3 am). But it should be borne in mind that with this regime, owl-pigeons simply need a short daytime sleep.
How to find yourself
By developing our own chronotype, each of us is able to most effectively use internalresources and establish spiritual balance. To determine who this or that person is - an owl or a lark, and maybe a dove, there are various ways. One of them is to calculate the Hildelbrand index. To determine it, it is necessary to conduct small studies by measuring the frequency of respiration and pulse. In the future, the obtained values are correlated.
This test is done in the morning, before getting out of bed. If the ratio of pulse and respiration rates is above five to one, then the person is a lark. If the result is less than one in three, he is an owl. The average value of this ratio indicates the dove chronotype. To obtain more accurate test results, it should be carried out when waking up on a weekday. It is advisable to take measurements two or three days in a row and take the average ratio for yourself.
Due to the fact that the owl and the lark have different biorhythms, the determination of the chronotype can also be carried out through the measurement of body temperature. It must be carried out immediately after waking up, without getting out of bed. Further, the temperature is measured after an hour, during which they are engaged in normal activities. If the thermometer shows the same value, then the person is a lark. Owls are experiencing a temperature increase of 0.5-1 degrees.
There are also psychological tests. If a person is most productive and active at noon, then he is a lark. The revival of owls occurs only at six o'clock in the evening. If it is easier for a person to solve his affairs at 15:00 and later, then hedove.
By determining the chronotype and changing our daily routine in accordance with it, each of us can permanently get rid of problems related to physical and mental he alth. At the same time, it is important to listen to your body, making your own work schedule and adhering to the right diet. After all, nature itself, which created different chronotypes, reminds us that each person is individual.
