Why the regimen is important: hormonal changes during the day

In the era of the Internet, remote work is becoming increasingly popular. Today there is no need to get up early in the morning, you can move the work at night. But is it safe to change the regime? What hormonal disorders can it lead to?

Daily hormonal cycle

The human Hormonal system is subject to circadian rhythms. The change in the concentration of certain hormones during the day is programmed by nature and is fixed by many decades of evolution. What changes occur during day?

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Melatonin is a hormone sleep. He begins to produce from 9 o'clock in the evening, reaching its peak around 11 o'clock in the evening. It is melatonin that is responsible for good quality of sleep and fast falling asleep. But it has some more interesting effects. Melatonin increases production growth hormone. With regard to children, we can really say that they "grow up in a dream". In adults, at night, there is an increase in muscle mass.

Under the action of melatonin production decreases insulin, which means that the process of splitting sugars is disrupted. For this reason, it is not recommended to consume large amounts of carbohydrates before going to bed. Melatonin also increases production leptin – substances that give us a sense of saturation.

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To Increase melatonin production can be by create a special "ritual" before going to bed. At least an hour before bedtime it is recommended to darken the room, turn off all electronic devices, loud and energetic music. At this time, a quiet monotonous activity is recommended – reading, drawing, listening to quiet music or just talking with other family members. A gradual decrease in the production of melatonin occurs by 4 o'clock in the morning.

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Cortisol is one of the leading "stress" hormones. He is responsible for our easy awakening and a surge of vitality in the morning. Its maximum output is about 7 o'clock in the morning and gradually decreases throughout the day. Together with the maximum production of cortisol in men there is a peak release of testosterone. The level of melatonin during the day remains very low.

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What happens when the regime is violated?

The Biggest problem is the disruption of melatonin production. Insulin production is not suppressed, as a result of the round-the-clock its action on the cells occurs resistance. This resistance leads to the destruction of muscle mass and increase the amount of fat in the body. Disturbed production of leptin, as a result, a person has a constant feeling hunger.

Constant cortisol production leads to chronic fatigue – all systems start to work "on wear". There are violations in the sexual sphere. In women, the production of progesterone is suppressed, in men stop the peak production of testosterone.

By Radically changing your regimen, you increase the risk of obesity and sexual problems. Physical exercises and strict diets may not be effective in combination with the broken regime of the day.

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Optimal from the point of view of physiology is an early rise to 8 o'clock in the morning and early fall asleep (not later than 11 PM). In case you want to change your mode, don't do it abruptly. Try to get up and go to bed every day for 30 minutes before. Within a couple of weeks, you may feel a decrease in signs of fatigue, a change in eating behavior, and an improvement in well-being.

the Material is prepared specifically for the ABC of Diets

specialist doctor T. A. Saker

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