The whole life of a person passes in the mode of time distribution, partly forced, associated with socially necessary activities, partly according to an individual plan. The correct mode of the day is the correct organization and the most appropriate distribution of sleep, food, work, rest, personal hygiene, etc. The mode brings up organization, purposefulness of actions, teaches self-discipline. A rational combination of elements of the life mode ensures a more productive work of a person and a high level of his health. Proper alternation of load and rest is the basis of high human performance.
When determining the main elements of the daily routine, it is advisable to take into account the influence of a person’s biological rhythms on his or her performance.
The working capacity of a person during the day changes in accordance with the daily biological rhythms and has two rises: from 10 to 12 hours and from 16 to 18 hours.At night, the working capacity decreases, especially from 1 to 5 hours at night. This means that the most convenient time for preparing homework is from 16 to 18 hours for those who study in the first shift, and from 10 to 12 hours – in the second. This time is also most effective for training during sports. A person needs to rest daily, weekly on weekends, annually during the next vacation, using free time to strengthen physical and spiritual health.
The most important type of daily rest is sleep. Without sufficient, normal sleep, human health is unthinkable. The need for sleep depends on the age, lifestyle, type of nervous system of the person. Lack of sleep, especially systematic, leads to fatigue, exhaustion of the nervous system, to the disease of the body. On average, it is recommended to sleep no more than 8 at least 7 hours.
Another important condition for human health is proper nutrition. To eat properly means to get enough and in the right ratio of the substances necessary for the body: proteins, fats, carbohydrates, minerals, vitamins and water.
Proper nutrition is extremely important for the body. The most optimal mode of eating is four meals a day. The intervals between meals with four meals a day are 4-5 hours, while the load on the digestive tract is distributed evenly, the food is completely processed by digestive enzymes and is well absorbed.
With four meals a day, breakfast should be approximately 25% of the daily diet, lunch-35%, afternoon tea-15% and dinner-25%. Dinner is recommended no later than 3 hours before bedtime.
Unfortunately, not everyone can eat four meals a day. Most people eat three meals a day. Breakfast with three meals a day should be 30-35% of the daily diet, lunch-35-40%, dinner-25-30%. When eating three meals a day, it is especially important not to allow too long breaks between meals. The longest break should not exceed 6 hours.
And it is absolutely unacceptable to eat only 1-2 times a day.
It is important to eat at the same time every day. This is the only way to ensure the rhythm of the gastrointestinal tract. Our body, so to speak, “remembers” the hours of eating and “prepares” all the digestive organs for work in advance.
Non-compliance with the diet can lead to serious disorders in the digestive system, as well as negatively affect the state of health in general.
Most people have a more or less constant daily routine in their daily lives. At approximately the same hours, a person works, rests, and takes food. The body gets used to this routine, and as a result, things require less effort, the forces spent in the process of work are quickly and completely restored.
Thus, a properly planned daily routine, taking into account age, physiological and mental characteristics, is the basis for maintaining health and the main component of a healthy lifestyle.