Synchronizing Your Body’s Rhythm
Daily Rhythm to Enhance the Health of the Body and the Mind
According to Dr. Jalal, the management of the biological clock is a key key to the health of the body and the mind, as it regulates vital processes 24 hours a day, and directly affects the quality of sleep, energy, mood, and even disease prevention. It also achieves the following benefits:
The Quality of Sleep and Alertness is Improved
The regularity of the biological clock improves the depth of sleep and helps to wake up actively, as it reduces problems such as “insomnia or intermittent sleep”, which is reflected in focus and productivity during the day.
Body Health is Enhanced
It works to regularize eating dates and sleep, as well as burning fat effectively, reducing the risk of obesity and diabetes, strengthening the immune system and speeding up the recovery of diseases, reducing the risk of high blood pressure and heart disease.
Supports Mental Health and Mood
Regular biological clock balance secreting hormones such as “melatonin for sleep, cortisol for stress, and serotonin for happiness, also protects against the risk of depression, anxiety, and mood swings.
It Strengthens Mental Performance and Creativity
The regularity of sleep enhances memory, focus, and the ability to make decisions; As well as increasing creativity and solving problems effectively.
Feel from Chronic Diseases
Studies linked between biological clock disorder and increased risk of cancer, type 2 diabetes, Alzheimer’s, and neurological degeneration diseases; Especially for those working in night seizures.
Grant Adaptation to External Changes
Daily rhythm management helps the body adapt to travel through timing, working with night shifts., And seasonal changes such as “winter depression”.
Improves Athletic Performance
The coincidence of exercises with the peak daily energy “often” enhances strength and endurance; Also, deep sleep helps to fix muscles and regenerate cells.
Sentences of Appetite and Hunger
The biological clock controls hunger hormones such as “grater and two”; Her disorder may lead to unhealthy foods or excessive eating at night.
It Delays the Signs of Aging
Sufficient and deep sleep at night stimulates the secretion of the growth hormone, which renews the cells and slows the appearance of wrinkles and muscle weakness.
Increases Productivity and Quality of Life
Energy regularity enables you to effectively manage time, whether at work or personal life; Also, the balance between activity and comfort prevents chronic fatigue.
What Happens When Neglecting the Biological Clock?
Neglecting the regulation of the biological clock of your body may lead to complications and chronic diseases, such as insomnia, fatigue, and mood fluctuations.
Foods and Soothing Drinks Before Bed
Dr. Jalal referred to some of the sleeping foods and drinks before bed, which were supported by medical studies in general. As follows:
- Chamomile tea: It contains compounds that reduce anxiety and stimulate sleep thanks to its anti-oxidant and soothing properties.
- Warm milk: rich in tribtophan “amino acid” that turns into serotonin and melatonin, which helps to sleep.
- Gydic cherry juice: a natural source of melatonin, and studies have shown that it improves the quality of sleep.
- Nardeen tea: It is traditionally used to treat insomnia, and reduces the time to enter sleep.
- Lavender drink: tea or lavender oil calms nerves and relieves stress.
- Coconut water: rich in potassium and magnesium that relaxes the muscles.
- Banana: Rich in magnesium and potassium, which helps to relax muscles and nerves.
- Almonds or nuts: contain melatonin and magnesium, and improves the quality of sleep.
- Sectionary fish: rich in vitamin D and omega-3 that regulates serotonin.
- White rice: It has a high glycemic index that may accelerate the secretion of tribtophan, but it is preferable to take it in moderate quantities at least two hours before bed.
- Oats: It contains melatonin naturally, and is enhanced by a feeling of satiety.
- Boiled eggs: a source of tribtophan and vitamin D, especially if eaten with dinner.
- Kiwi: Studies have shown that eating it before bed reduces the time to sleep in sleep.
- Spinach or leafy vegetables: rich in magnesium that fights insomnia.
Foods and Drinks that Should be Avoided Before Bed
And a doctor continued during, it should be taken into consideration to avoid eating some of the effects and drinks before bed to manage the biological clock effectively, this is as follows:
- Caffeine: “coffee, green tea, soft drinks” that causes insomnia.
- Fatty or hot foods: cause indigestion
- Refined sugars: lead to fluctuations in blood sugar level.
Conclusion
In conclusion, the management of the biological clock is a crucial step in maintaining overall health and well-being. By understanding how to regulate the biological clock, individuals can take control of their sleep patterns, energy levels, and overall health. It is essential to adopt a balanced diet and regular sleep routine to manage the biological clock effectively.
FAQs
Q: What are the benefits of managing the biological clock?
A: The benefits include improved sleep quality, increased energy levels, enhanced mental performance, and reduced risk of chronic diseases.
Q: What are the risks of neglecting the biological clock?
A: The risks include insomnia, fatigue, mood fluctuations, and increased risk of chronic diseases.
Q: How can I manage my biological clock?
A: You can manage your biological clock by adopting a balanced diet, regular sleep routine, and avoiding certain foods and drinks before bed.
Q: What are the best foods and drinks to consume before bed?
A: The best foods and drinks to consume before bed include chamomile tea, warm milk, gydic cherry juice, and other soothing drinks.
Q: What are the best foods and drinks to avoid before bed?
A: The best foods and drinks to avoid before bed include caffeine, fatty or hot foods, and refined sugars.
Q: How can I adapt to external changes, such as travel or night shifts?
A: You can adapt to external changes by gradually changing your sleep dates and using stress relief techniques.