Ever wonder why it’s recommended to avoid exercise before bedtime? Or why you should go to bed before midnight? The way your body works is influenced by circadian rhythms. Also known as the “body clock,” a circadian rhythm is any biological process that follows a 24-hour cycle. Basically, it tells your body when to sleep, eat, and exercise. When your circadian rhythm is disrupted, your waking, sleeping, and digestive systems are thrown off.
When and How Much to Sleep?
Circadian rhythms have a direct impact on the sleep/wake cycles. In adults, the strongest sleep drive occurs between 1:00-3:00 pm and 2:00-4:00 am. According to health experts, the ideal wakeup time is 9:30 am for people in their 20s, 8 am for people in their 30s, 7:30 am for those in their 50s, and 7 am for those in their 60s. Most adults need seven to nine hours of sleep per night.
What about Work?
Your ability to focus at work is greatly influenced by circadian rhythms. Studies indicate that the best time to start working is three hours after waking up. Unfortunately, most people must go to work or school much earlier, which leads to sleeping disorders, low productivity, and difficulty concentrating.
What’s the Best Time to Work Out?
According to researchers, the best time to exercise is four hours before bedtime. That’s around 7 pm for people in their 20s and 6 pm for those in their 40s.
What Time Should You Eat Dinner?
If you’re in your 20s, eat dinner around 9:30 pm. People in their 30s should take the last meal of the day around 8 pm, while those in their 50s should dine at 7 pm. If you want to enjoy a cocktail or some wine, do it at least four hours before going to bed, when your liver is functioning at its peak. These simple rules can help improve digestion and prevent heartburn, bloating, and stomach upset.
