It's not just your energy level or weight that fluctuates over
the course of a day. Did you know that your brain obeys its own rhythm too? It's
based largely on your human clock, sleep pattern, exposure to light, and genetic
makeup -- and getting in a groove with its tempo can make you healthier,
happier, and have more energy.
As cutting-edge research shows, you can
burn more calories from exercise, work more efficiently and improve
concentration, and even have better sex by learning how to synch up to your
circadian rhythm and brain's power hours. Here's your daily guide.
7 to 9 AM: Best for Passion"The perfect moment for
bonding with your spouse is right when you wake up," says Ilia Karatsoreos, PhD,
a neuroscientist at Rockefeller University. The reason: Levels of oxytocin (aka
the "love hormone") are sky-high upon waking, making it the best time for
intimacy of all kinds.
These are the hours to strengthen your
relationship with the most important people in your life. Wake up feeling frisky
and need more than just cuddling? Your husband's brain is on nearly the same
wavelength; British researchers found high morning oxytocin levels in men
gradually decreased as the day wore on.
Tap into it: Make love or cuddle.
Tell your partner how much you love him. Call your child at college (so long as
it's not the weekend!). Pen a thank-you note to a friend.
9 to 11 AM: Best for CreativityYour brain now has
moderate levels of the stress hormone cortisol, which in reasonable amounts can
actually help your mind focus, says Sung Lee, MD, secretary of the International
Brain Education Association. It's present at any age: A University of Michigan
study found that college students and retired adults were both mentally quick in
the morning -- but among older subjects, sharpness declined in the
afternoon.
Because you're primed for learning, take on tasks that require
analysis and concentration. "From middle age on, you're more alert early in the
day," says Carolyn Yoon, PhD, an associate professor of marketing at the
University of Michigan who worked on the study. Schedule discussions that
involve personal or family matters, as others will be sharp during these hours
as well.
Tap into it: Develop a new idea. Write a presentation.
Brainstorm solutions to challenges, large or small. Have an important convo with
your doctor.
11 AM to 2 PM: Best for Tough
TasksBy now, levels of the sleep hormone melatonin have dipped
sharply from their late evening and early morning peaks. This means you're more
ready to take on a load of projects, according to German researchers. They found
that reaction time and the ability to accomplish several to-dos were strong in
the middle of the day.
Tear through that list -- because of your mental
quickness, this time of day is best for taking action. One tip: Cross items off
one at a time, says René Marois, PhD, director of the Human Information
Processing Laboratory at Vanderbilt University. Attempts to juggle tasks
simultaneously put additional demands on your brain, making you more likely to
lose concentration and make slip-ups.
Tap into it: Plow through voice
mails or e-mails. Give a presentation to a client or boss. Iron out a tough
problem with your spouse.
2 to 3 PM: Best for a
BreakTo digest your lunch, your body draws blood away from your
brain to your stomach, says Lee. Aim to eat lunch closer to 2 PM, as the midday
meal can make you wish there was a couch to crash on close by. Your body's
circadian rhythm (the biological "clock" that regulates sleep and wakefulness)
is also in a brief down phase during this time, according to a Harvard
study.
Steer clear of your workload and play around on Facebook or flip
through magazines. If you're at work and need to fight off drowsiness, take a
quick, brisk walk around the block or drink some water -- both will get blood
moving away from your belly and toward your head. "Water increases vascular
volume and circulation, promoting blood flow to your brain," he says.
Tap
into it: Meditate or pray. Read for pleasure -- Web sites, magazines, or
newspapers. Go for a stroll.
3 to 6 PM: Best for
Collaboration
"The brain is pretty fatigued by now," says Paul
Nussbaum, PhD, a clinical neuropsychologist and author of Your Brain Health
Lifestyle. That doesn't mean you're stressed, however: University of Michigan
scientists found that cortisol levels usually decline in women by late
afternoon.
Although your brain is not as sharp as earlier, you're more
easygoing, so plan a low-pressure meeting for now. If you've already left work,
pick an activity that is as different from your job as possible, suggests
Nussbaum. Exercise is a perfect one: Studies show that grip strength, manual
dexterity, and other physical skills are at their strongest by evening, but if
you work out too late, the residual adrenaline may interfere with sleep for some
people. A gym session right before dinner solves the problem.
Tap into
it: Brainstorm with coworkers. Strength-train.
6 to 8
PM: Best for Personal TasksBetween these hours, researchers have
found that the brain enters something called "wake maintenance," when its
production of sleep-friendly melatonin is at an all-day low. As a result,
chances of getting tired now are next to none. Studies also show that your
tastebuds are lit up during these hours because of circadian variations in
hormone levels.
Keep your energy up by exposing yourself to the last of
the day's serotonin-stimulating sunlight. Now may be a good time to walk the dog
or walk yourself to the grocery store. And because you're now more alert but no
longer at work, direct your renewed burst of mental energy toward your husband
and kids and maybe some friends; you're bound to be pretty engaging about
now.
Tap into it: Run errands. Clean a long-overdue room in your house.
Enjoy quality time with your family members. Whip up a delicious
meal.
8 to 10 PM: Best for
RelaxingThere's an abrupt transition from being wide awake to
feeling sleepy as melatonin levels rise quickly, report Australian and British
researchers. Meanwhile, levels of serotonin, a neurotransmitter tied to
perkiness, start to fade. "Eighty percent of serotonin is stimulated from
exposure to daylight, so now you're slowing down," says Rubin Naiman, PhD, sleep
specialist and clinical assistant professor of medicine at the University of
Arizona's Center for Integrative Medicine.
Now's the time to ease into
relaxing, "mindless" activities (save the crossword puzzle for the morning). "By
nightfall, when your brain is tired, this is a good way to bring yourself down,
like walking a lap or two after a big workout," says Naiman.
Tap into it:
Unwind by watching a funny movie. Try a low-key, repetitive activity, such as
knitting.
10 PM onward: Best for
SnoozingYour brain is looking to knit together all it learned
today, which it does during sleep. Your top priority should be getting a full
night's rest. Sleep can inspire insight: In one study, more than half of those
taught a task thought of an easier way to do it after 8 hours of sleep.
Adjusting lighting can help: Dim the rooms you occupy after dinner to let your
body know the day is ending, suggests Naiman. In a few hours, your brain will be
ready to start all over again.
Whatever helps you get to sleep -- and it
may take adjustments over time -- follow your routine consistently. Just make
sure you sign off early enough so you get the 7 to 9 hours of shut-eye
recommended for optimal health and energy.
Tap into it: Curl up with a
good book. Write in your journal. Drift off while reading something you want to
remember in the morning.