⁍ 6 am marks the release of the hormone cortisol, which triggers your brain and body into action.
⁍ The 'fight & flight stress response produces cortisol, and while an extended production of cortisol can lead to ill health, a minor, timely hit is critical.
⁍ Along with cortisol, another essential wakening hormone, Vasoactive Intestinal Polypeptide (VIP), sparks into gear, increasing heart rate, breathing rate, blood vessel widening, and, importantly, driving glycogenolysis. This process amps up a much-needed spike in blood sugar, charging up your action for the day.
⁍ VIP also promotes bowel movements at this time of day, being best for such practice.
⁍ I've found about 300mg of magnesium, and a strong black coffee (about 150mg of caffeine) does the trick should your pipes be somewhat unresponsive.
8 am
⁍ Between 7 -8 am, your body should receive a hit of the hormone ghrelin.
⁍ Ghrelin is responsible for making you feel hungry. Consuming a 'nutritious' breakfast can help in resetting your circadian clock. However, the influence of fasting can also produce re-establish good gut health and reboot a normal CR.
⁍ Key point; Ignoring the feelings caused by ghrelin will likely mess up your metabolic & sleeping cycle later in the day.
⁍ Sleep deprivation will also drive up ghrelin. Meaning tiredness drives hunger, and usually, for all the wrong choices [namely, sugar & trans fat].
⁍ A fitting breakfast will assist in healthy nighttime sleep.
⁍ Importantly, exercise, performed at 'your' relative 60-70% of max sustainable effort, for most people, is best at this time. Pushing over one's current fitness level will influence sub-optimal appetite, hydration, and, ultimately, metabolism, affecting nighttime sleep quality.
⁍ The optimal time of day for 'harder' athletic sessions is between 2-5 pm, that is, for those appropriately conditioned. The body sits at an ideal temperature, with optimal blood flow and excellent mental tolerance for more strenuous effort.
9-10 am
⁍ Here comes the sun - direct sunlight is now King in activating your healthy best circadian rhythm.
⁍ As little as 5 minutes will drive a perfect balance of cortisol & serotonin, which control much of a ticktock circadian clock.
⁍ Typically, one's mood, behaviour, and attitude dip on shorter winter days.
⁍ Coffee, green tea, and adaptogenic herbs can mimic 'some' of the sun's good influence.
⁍ Europeans are now using a device called The Human Charger (15 minutes a day), which sends light through the ear towards the brain.
10 am
⁍ Sex hormones peak, which seems an odd time of the day, but hey, if it's on, it's on!
⁍ It's important to note a healthy circadian rhythm promotes a beneficial sexual interest.
⁍ So far, if you've exercised at a controlled intensity, grabbed a few rays, visited the bathroom, and perhaps got lucky! You're on a 'circadian' course for great sleep.
11 am - 2 pm
⁍ You're now on high alert. Concentration is at full tilt.
⁍ Performing your most complex intellectual tasks should be performed now!
⁍ Save all your easy stuff for later in the day.
2 pm
⁍ Around 2 pm signals your peak muscle reaction, coordination & balance time.
⁍ Nerves are firing best, muscle, tendon & ligament temperature is optimum, and brain waves are still sharply ranging between alpha & theta.
5 pm
⁍ Around 5 pm marks your optimum cardiovascular efficiency, best body temperature, muscle repair, protein synthesis, and workout-recovery capability peak. For elite well-conditioned athletes, this is an even better time of day to exercise, especially if your workout is intense.
⁍ However, for those less conditioned, exercising at this time, particularly in the warmer summer months, can prevent the adequate body cooling required for optimum sleeping conditions.
⁍ I recommend a minimum of 4 hours of post-evening training sessions before hitting the sack - for best sleeping conditions.
6-7 pm
⁍ With the sun setting, you can expect your blood pressure to be at its highest. The resting heart rate is highest, and blood vessels restrict. So, in the event of a frustrating 5 pm meeting, don't test your blood pressure!
⁍ Sunset also promotes the hormone leptin. Leptin's job is to break down stored body fat, and this fat provides energy for the next 12 hours - including sleeping time. The role of leptin is to prevent hunger pangs as you sleep.
⁍ It is essential to note; Nighttime (blue) lights and a big heavier meat-based evening meal can limit leptin release - and, thus, disrupt optimum sleep (and metabolism). Also, late-night (sugary) snacks with your head slapped against a bright screen are a nightmare of the circadian rhythm.
⁍ The fructose factor; Some fruits, like Kiwi fruit, are loaded with fructose (natural sugar), and consumed in the evening will help your sleep. You should feel sleepy about 20 minutes after consumption, and adding fructose won't disrupt insulin or leptin enough to influence poor sleep. A little fruit just before bedtime is typically a good idea.
⁍ Leptin should continue to elevate, suppressing your appetite and ripping into your fat reserves until 3-4 am.
⁍ I also found 200mg of magnesium before bed contributed to fat loss and better night sleep.
9 pm
⁍ Around 8-9 pm, your body temperature will be at its highest - pending exercise! This is why, classically, (heavier) males kick bed linen but blanket hog in the early hours of the morning.
⁍ You should experience heavy-set eyes sometime between 9-11 pm.
⁍ This is the hormone melatonin kicking into overdrive.
⁍ Melatonin slows the heart rate, lowers adrenalin & cortisol, lowers blood pressure and body temperature, and should shut down your gastric system. The last thing your circadian rhythm needs during sleep time is broken with bathroom stops.
11 pm
⁍ Around 11 pm, leptin should crank up, so if you'd like to reach your ideal weight, be asleep when Santa rocks up.
⁍ Around 12-1 pm, melatonin should shut down the brain, allowing for optimum sleep. Increasing delta brainwaves should be driving the sleep phases 3-4. This is key towards top rest and recharging.
⁍ 1-2 am should see the boost in HGH (Human Growth Hormone) central. HGH is responsible for repair. No deep sleep - no repair - this is a problem.
2-5 am
⁍ Between 2 am - 6 am, your core temperature falls most drastically.
⁍ This is the time for ultimate neural rejuvenation, which can sometimes present muscle cramping (typically in the calves and feet). A pinch of Himalayan salt in the water before bed can help.
⁍ Perhaps most importantly, around 3 am, your T cell [killer cells] gain strength and numbers. This is key for continued immune wellness.
⁍ Also, this is the time your anti-inflammatory system kicks into overdrive. If you're carrying an injury, you want to be asleep at this time.
⁍ Around 4 -5 am, your body's core temperature is at its lowest. Prepare for this time with additional blankets etc. You don't want to miss out on this ultimate sleep-driven repair time.
⁍ Cortisol starts kicking in around 5.30 am, which raises your temperature, and bingo, you start again.
