Read more here on latest research:
An ideal routine
We can incorporate these insights into our daily routine to maintain sleep, eating time, light schedule, exercise and strategies to stay positive to profoundly help millions of people who are now stuck at home or have minimal incentive to go out. My lab has developed a research app, myCircadianClock, to guide people how to monitor and optimize their own circadian rhythms.
A simple plan for adults would include the following:
- Sleep: Aim to spend eight hours in bed each night to allow at least seven hours of sleep. This allows the brain to rest, detoxify and rejuvenate. Teenagers and children older than the age of 10 should try to be in bed for nine to 12 hours each night.
- Diet: Eat within an 8- to 10-hour window of time each day. Note the time you ingest your first calories of the day (beverage or food) and plan on taking your last calories of that day 10 hours later. Make sure that the last calories are consumed two to three hours before bedtime. Such time-restricted eating can be enhanced by being combined with home-cooked healthy food to sustain healthy gut, liver, heart, lung, kidney and immune function. Time-restricted eating may also help shed some extra weight and manage blood pressure, blood glucose and cholesterol.
- Light: Spend at least 30 minutes outdoors during daylight hours to reduce depression, increase alertness and improve mood.
“This study provides a striking example of the importance of keeping the internal biological clock aligned with the external environment so that processes occur at the right time of day,” the researchers say.
https://theconversation.com/beyond-sanitizing-and-social-distancing-a-healthy-circadian-rhythm-may-keep-you-sane-and-increase-resilience-to-fight-covid-19-135535
https://ucsdnews.ucsd.edu/pressrelease/researchers-uncover-importance-of-aligning-biological-clock-with-day-night-cycles
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🙂 Ayurveda prescribes this with more precision! Don’t ignore!
