The human body is not just a collection of cells. This is a complex, interdependent system of physiological processes and connections. For this mechanism to work smoothly, a clear program and the correct work schedule are needed. The function of this vital program is performed by human biological rhythms.

Scientists have proven that human biorhythms change significantly with age. For example, the biorhythmic cycle of infants is quite small. Their change of activity and relaxation occurs every 3-4 hours. Until about 7–8 years old, it will not work to understand the “lark” of the baby or the “owl”. The older the child, the longer the cycles of biorhythms become. They become diurnal by the end of puberty.

What are biorhythms

By duration, all biological rhythms can be divided into several groups:

• high-frequency, the interval of which is no more than 30 minutes;
• mid-frequency, are longer, the interval varies from 30 minutes to 7 days;
• low-frequency - from a week to a year.

Motility of the stomach, changes in the emotional background and concentration of attention, sleep cycles, sexual activity are strictly fixed rhythms, their interval is 90 minutes.
Fact: the nature of the human rhythmic field is inherited.
Among the numerous biorhythms of the human body, the main ones are the following:

1. One and a half hour. It is expressed in a change in the neuronal activity of the brain. Occurs both during sleep and while awake. Influences fluctuations in mental abilities. Thus, every 90 minutes there is low and high excitability, peace and anxiety.
2. Diurnal - the rhythm of sleep and wakefulness.
3. Monthly. Until recently, it only referred to the menstrual cycle of women, but recent studies have shown that men are also subject to changes in performance and mood.
4. Annual. Seasons affect hemoglobin and cholesterol levels. Spring and summer bring increased muscle excitability, as well as greater photosensitivity.

There is a theory that there are also rhythms with a cycle of 2, 3, 11 and 22 years. They are influenced by meteorological and heliogeographical processes.

People are social beings who have managed to adjust to the weekly rhythm over the years.

Having long been accustomed to work 5-6 days of the week, and rest 1-2, their level of performance is constantly fluctuating. Moreover, Monday is characterized by a reduced craving for work, and the maximum rise occurs from Tuesday to Thursday.

Functions of biorhythms

Biological rhythms have a huge impact on the life of the body, because they perform very important functions.

1. Optimization of the vital activity of the organism. Any biological process cannot proceed all the time in the active phase; it needs regular recovery. Therefore, in order to save resources, there is a change in the minimum and maximum activation phases of the cycle.
2. Time factor. This function affects the ability of the human body to function regardless of its consciousness. It helps to adapt to changes in the external environment, weather phenomena.
3. Regulatory. The normal functioning of the central nervous system is impossible without the appearance of the so-called dominant. It is a group of nerve cells combined into one system, as a result of which an individual rhythm is created for each person.
4. Unifying. This function, coupled with the principle of multiplicity, affects a person's ability to adapt their biorhythms to daily ones.

How to set the biological clock

In case of non-compliance with the sleep and rest regimen, stressful situations, change of time zones, irregular nutrition, the biological clock fails, which cannot but affect the well-being and performance of a person. In order to set them up, you must adhere to the following rules:

• measured lifestyle;
• eating and sleeping at the same time;
• rejection of bad habits;
• avoidance of overwork;
• phototherapy - create additional lighting in the daytime, especially in cloudy weather;
• an excellent assistant to "tune in" will be the alarm clock, most importantly, do not be lazy;
• sunrise naturally synchronizes its own biorhythms with natural ones.

Which organ is "responsible" for biorhythms

The main "clock" of the body is the hypothalamus. This tiny organ, consisting of 20,000 neurons, influences the functioning of all systems. Although modern research has not answered the question of how exactly this mechanism works, there is a theory that sunlight is the main signal.
Everyone has long known that getting up with the sun and lying down immediately after sunset is extremely beneficial for health and performance.

What is a "chronotype"

There are situations when you have to stay up all night. However, you should not abuse the resources of the body. During wakefulness, its main task is to process the accumulated nutrients. This process is necessary for good daytime performance.

At night, the production of growth hormone is activated. It starts anabolic processes. Regular lack of sleep causes a feeling of hunger. People are drawn to sweets and fats, their metabolism slows down, and this is a direct road to obesity!

At the same time, all people differ in chronotype. "Larks" are already on their feet from 6-7 in the morning, but by 21-22 hours their energy runs out. It is difficult for "owls" to get up in the morning, their performance increases only in the evening.

Modern researchers distinguish more "pigeons". These people are activated by the middle of the day.
Fact: statistics claim that in the world as many as 40% of "owls", a quarter of the population consider themselves "larks", the rest are "pigeons". But most often they are mixed species.

Which of the "feathered" is easier to live

Given the modern regimes of work and rest, it becomes clear that pigeons are the most fortunate. Indeed, their biorhythms allow them to better adapt to modern life.
Larks are healthier than owls and pigeons, but they have a harder time adapting to regime change.

Do not rush to feel sorry for owls. Yes, their efficiency is late and appears only at the end of the working day. However, by the age of 50, their health characteristics are much better than those of larks. This is due to their high adaptive capabilities. It is also believed that there are many optimists among owls, which cannot be said about larks.

It turns out that not only scientists are interested in chronotypes. European employers, when hiring employees, are asked to indicate their biorhythmic indicators. For example, night work is better for owls, because their efficiency and productivity at this time will be higher than that of larks. Thus, the number of marriages and accidents becomes much less.

We are not as lucky as the Europeans. But there is hope that in the near future, each "feathered" will have its own schedule.

The influence of the daily cycle on the internal organs

It is important for each person to know when and how the work of internal organs is activated, because the choice of the optimal time for taking medications and carrying out cleansing procedures depends on this.

1. Heart. Emotional and physical stress is best transferred to the daytime (from 11 am to 1 pm). Do not load the motor from 23:00 to 1:00 in the morning.
2. Colon. The maximum working capacity of the body falls on the time from 5 to 7 hours, from 17 to 19 hours it is in the calm phase.
3. Bladder. The accumulation of fluid occurs from 15 to 17 hours, from 3 to 5 in the morning - minimal activity.
4. Lungs. Open the window from 3 to 5 in the morning, at this time it is important for the human body to “breathe”. The minimum activity falls on the time from 15 to 17 hours.
5. Liver. Active regulation of blood and bile occurs from 1 to 3 hours, weak activity is observed at 13 - 15 hours.
6. Vision. This information will be of interest to drivers. Driving at 2 am is especially difficult.
7. Stomach. “Eat breakfast yourself…” – says a well-known proverb and for good reason! After all, the peak performance of the stomach falls on 7-9 o'clock in the morning. From 19 to 21 hours the stomach should be allowed to rest.
8. Gallbladder. From 11 p.m. to 1 a.m. there is an active production of bile, the minimum is from 11 a.m. to 1 p.m.

Interesting! The hardest time to deal with loneliness is between 20:00 and 22:00.
So what should be the optimal regime of biorhythms? We get up at 4 am, have breakfast at 5 o'clock, have lunch at 10 o'clock, have an afternoon snack at 15 o'clock, dinner at 19 o'clock. At 21 o'clock we go to bed!
The main thing is to listen to your biological clock and let it coincide with the biorhythms of nature!

Municipal educational institution "Secondary school of the village of Popovka"

"The influence of biorhythms on

performance of schoolchildren"

Teacher of biology, ecology, OZOZH

Kukhta Natalia Alexandrovna

2011

CONTENT

Introduction

Main part

2.1. Biorhythms and performance of schoolchildren.

2.2. Follow biorhythms

2.3.Research work, its methodology.

2.4. Research results

conclusions

IV.Conclusion

v.Used Books

Annex A

Annex B

Introduction

All living organisms, from the simplest unicellular to suchhighly organized, like a person, have biological rhythms that manifest themselves inperiodic changes in life activity and how the most accurate clock measures time.

Biological rhythms are a regular periodic repetition in time of the nature and intensity of life processes, individual states and events.

"Biological clock" in the body - a reflection of daily, seasonal, annual and other rhythmsphysiological processes.The pace of scientific and technological progress is now acquiring a rapid character andserious requirements for a person.

The problem of relevance of biorhythms is the most important today. A thoughtless attitude of a person to himself, as well as to the surrounding nature, is often the result of not knowingbiological laws, evolutionary prerequisites, human adaptive capabilities, etc.

Hypothesis

Planning the school process, as well as the daily routine of the student, taking into account the influence of biorhythms onthe body of the student will help to increase their performance.

Objective

Reveal the influence of biological rhythms on performanceschoolchildren.

Tasks:

1. Test studentsMOU "Secondary school of the village of Popovka" ondefinition of biorhythms of schoolchildren.

Analyze receiveddata and identify their relationship with the performance characteristics of students of the Municipal Educational Institution "Secondary School Popovka".

Main part

2.1. Biorhythms and performance of schoolchildren

Internal causes, cyclical changes in the physical, emotional and intellectual state depend on biorhythms. They affect the activity, endurance, immunity level, mental abilities and other qualities of a person from the moment of birth and throughout life. Their fluctuations are not the same and are: physical - 23 days, emotional - 28 days, intellectual - 33 days. The starting point for all three biorhythms is considered to be the date of birth, it corresponds to a zero value.

If you depict biorhythms graphically, then each of them increases to a maximum, then decreases and reaches zero in a half-cycle; continues to decrease, reaches a minimum and again begins to increase to zero.

Cyclic declines and rises in body functions can not only be taken into account, but also regulated. During a physical decline, you should not take physical education tests; during an emotional decline, you need to know that the child is more irritable than usual, and during an intellectual decline - inattentive, not always able to understand what the teacher requires of him.

Each person is differently affected by biorhythms. It depends on its individual characteristics, level of development, social sphere and other factors. Critical days, when the values ​​of biorhythms pass through the zero value, are most noticeably manifested in the state of a person. Rarely, but it happens when all three biorhythms cross zero at the same time. On such days, you need to be extremely attentive, restrained, and refrain from stress. Fortunately, such days are rare. But the most favorable days, when all three biorhythms are at the maximum at the same time, are also rare.

When one or another biorhythm is on the chart at the top point, a person is able to fully reveal the corresponding abilities. So, for example, a high value of the physical biorhythm increases the chances of winning in sports competitions.

In addition to the three individual biorhythms, weekly rhythms appear in the life of a student. The life of students is subject to the rhythm of work and rest: 5-6 days a week - study, 1-2 days - rest. Efficiency changes during the week: on Monday, for many, it is low, because the previous day was a day off, from Tuesday to Thursday - it is at its maximum rise and falls again on Friday, fatigue affects.

Not everyone works the same way throughout the day. Some are easier to deal with things in the first half of the day, others - in the afternoon. Some wake up early, get up easily and prefer to go to bed early; others are characterized by a late and difficult awakening, they are hard to get into the working rhythm, “disperse” only in the evening, go to bed well after midnight. The first are called "larks", the second - "owls". There are third - "pigeons" (arrhythmics) - easily adaptable in time.

Do you need to know about it? Necessary. I myself am a "lark", it is easier for me to work in the morning. But life often makes you work in the evening, then productivity decreases. And what about the children-"owls"? How do they have to readjust and force themselves to get up and study in the morning? Of course, we can say that everything is corrected by the way of life, habits are created. But it's not that simple.

It is useful for both the teacher and students to determine their belonging to groups according to daily biorhythms. To do this, you need to at least answer simple questions: if you were completely free to choose your daily routine and were guided solely by personal desires, when would you prefer to get up? What about going to bed? What type of people - morning or evening - would you classify yourself as?

Even by observing students, early risers can be identified: someone who arrives at school early, is never late for morning meetings or competitions, and, most importantly, performs better in the morning than in the afternoon. It's a pity that the wrong way of life - walks until late, night discos and TV shows - make the guys go to bed later than usual: what is given by nature "breaks".

What do biorhythms affect? On physical activity, physical strength, endurance, resistance to disease and the effects of adverse weather conditions, mood, emotional stability, creativity, intuition, thinking, logic, concentration, wit, mental flexibility.

If desired, by making simple calculations, you can draw up graphs of your biorhythms for any period. To do this, you need to calculate the number of days lived: multiply 365 by a figure expressing age, add 1 day for each leap year and divide the sum by 23, then by 28 and by 33. It is believed that the first half of the cycle is a positive phase, the second - negative, and the days of transition from positive to negative are critical days.

Positive phase of biorhythms: physical cycle - from the 2nd to the 11th day (characterized by maximum energy, strength, endurance, the highest resistance to extreme factors); emotional cycle - from the 2nd to the 14th day (the most favorable time for passing tests and tests); intellectual cycle - from the 2nd to the 16th day (creative days, the most favorable time for solving complex issues).

Critical days of biorhythms: physical cycle - 1st and 12th days (instability of physical condition, probability of injuries, accidents, exacerbation of chronic diseases, headache); emotional cycle - 1st and 15th days (emotional instability, tendency to decrease reactions, depression, disputes and quarrels); intellectual cycle - 1st and 17th days (tendency to decrease in attention, erroneous conclusions, deterioration in memorization).

Negative phase of biorhythms: physical cycle - from the 13th to the 23rd day (low physical tone, fatigue, some decrease in the body's resistance to diseases); emotional cycle - from the 16th to the 28th day (increased tension, often a bad mood); intellectual cycle - from the 18th to the 33rd day (the process of thinking is sluggish, unstable).

Obeying the laws of nature, the human body reacts to all changes dictated by rhythms - long-term, annual, daily. Taking into account the influence of biorhythms means helping your health, and for us, teachers, also the health of our students. (Appendix A)

1. Follow biorhythms

The human body is subject to a special clock schedule, which is determined by our internal biological clock.

Biorhythms affect our life, so sometimes in the morning there is an excellent mood and you want to move mountains, and sometimes apathy and irritability do not go away all day.

Chronobiology - specialists who study the biological cycles of the human body, explain this by the fact that our body obeys the internal clock rhythm. If something goes wrong with the clock, the rhythm will be lost. So it is in the body, as soon as you lose the rhythm, problems immediately arise: lack of sleep, apathy, irritation. And even extra pounds can appear as a result of a violation of biological rhythms.

7.00 - Ideal wake up time. It is at this time that the adrenal glands secrete the first morning portion of hormones, among which adrenaline predominates. It accelerates the pulse and blood circulation. The body is ready to wake up, the heart is working in the daytime mode.

7.30 - morning activity time. At this time, it is good to do exercises, a short run, do gymnastics. The energy gained from such a warm-up during these early hours will give you a boost of energy for the whole day.

8.00 - 9.00 - Perfect time for breakfast. The stomach is at the peak of activity, thanks to which the food is better digested and the body receives from it the maximum energy necessary for further work.

10.00 - this is the peak of performance, when both owls and larks feel great.

11 hours - the time when all kinds of self-improvement are useful - yoga or meditation. Useful spa treatments and massages.

12.00 - peak of the heart muscle. At this time, the heart is working to its fullest, so you should not overload it with physical activity. It is worth refraining from drinking coffee and chocolate. Chronobiologists recommend doing intellectual work at this time - you will click any tasks like nuts.

13.00 - time for a full meal. It is desirable that it contains complete proteins and complex carbohydrates, and after dinner it would be nice to have a little rest. At this time, there is a decline in biological rhythms and the body needs a little rest.

14.00 - in the middle of the day, the sensation of pain is dulled and anesthetics are doubly effective than in the morning or in the evening, so it is good to plan a visit to the dentist at this time.

15.00 -16.00 - Mother laziness has piled on, and I want to take a nap. The heart and other organs work slower than usual, the blood circulation of the brain and organs slows down. Only the stomach works, it then draws energy to itself. It is better to do some work that does not require much effort.

17.00 - a new round of employment. Energy decline decreases, there is a surge of vitality.

18.00-19.00- The body needs rest. At this time, procedures for relaxing the muscles, such as massage, as well as a solarium, are useful, the skin will tan faster during these hours.

20.30 - It's time to take care of the skin, the pores of the skin at this time are especially susceptible and absorb cream and nourishing masks like a sponge, which means that the skin will recover faster and rest overnight.

22.00- 23.00 - Dream. To restore the body requires at least seven hours of restful sleep.

2.2. Research work, its methodology

Currently, this issue is becoming more relevant among the population. One of the most important problems of modern biology is the study of the cyclicity of processes occurring in living things.body.

I was interested in how things are with this issue in our school.

Object of study: the daily activity of the body of a student of the Municipal Educational Institution "Secondary School Popovka".The study of the influence of biorhythms on the performance of students was carried out duringmonths. The study included students1-11 classesMOU "Secondary school of the village of Popovka".

Students tested -Test for determining an individual biological profile [Doskin V.A., Kuidzhi N.N., 1989].

(Appendix B)MOU with subsequent processing of the results.The material of different age groups of schoolchildren was collected and analyzed, which made it possible togeneral conclusions on the research topic.

Based on the data obtained, recommendations were developed for students to improve theirperformance, taking into account biorhythms.The main task of the researchwork was to identify (usingtesting, analysis, observation andcontrol) the influence of biological rhythms onstudent performance.

The main objective of this study isconsider a person, his structural andfunctional processes not only inspace, but also in time, in closeinteraction with the environment.

The second task is as follows -define the collective biologicalprofile of each age groupresearched students, to help them inperformance improvement, taking into accountfeatures of biorhythms.

2.3 Research results I

Analyzing the work done to identify the relationship between biorhythms and working capacity, it was found that they directly affect the successful mastering of educational material by the student.So in the lower grades, the guys successfully acquire knowledge, because. they refer mainly toactive in the morning chronotype. Classes are held in the morning, which increasesmanifestation of their performance at this time. The children successfully acquire knowledge, are active in the classroom, mobile during changes. In grades 5-8, a change in the chronotype, conducting classes in the first half of the day, negatively affects the performance of students. Progress is falling, the activity of students in the classroom is decreasing, teenagers are not attentive, passive. It's not just in the ratings. But also in the entries in the student's diary. Increasingly, there are appeals to parents of children about academic performance and behavior. Children are more likely to skip classes, or be late, waking up.In high school, the situation becomes even more pronounced.

The work done confirmed the fact that the studied schoolchildren with morningbiological type, performance is higher in the morning. In the evening, the indicatorsperformance is lower, which means that biorhythms have a positive effect on children in the morning and a negative one in the evening.

On the studied schoolchildren with the evening type, biorhythms have a positive effect inevening time of the day and negative - in the morning. And, therefore, we can recommend parents,whose children belong to the "owls" to pay attention to the daily routine, and plan it taking into account the individual biological clock.

It was noticed that in schoolchildren, during the interaction of various functional systemsorganism with the environment, as a result, harmonic coordination of variousrhythmic biological processes, which ensures the normal functioning of the child's body.

It has also been noted that daily changes in internal rhythms characteristic of a healthy person, withpainful states are distorted.

conclusions

There is a direct relationship between time of day factors and the biological profile of children,which has a positive or negative effect on performance. So you needtake into account the biorhythms of a person in planning his activities during the day, day, week, etc.

Throughout schooling, the chronotype in children changes from a typical “lark” to"indifferent dove".

Conclusion

In the course of research, it was found that the role of biorhythms in the performance of schoolchildren is great. Defining them and developing recommendations has a positive effect on academic performance and activity.guys. At the same time, both the children themselves and their parents, teachers need to take into account these features.personality. The processing of the material made it possible to develop recommendations for determining the chronotypeperson, as well as working with children belonging to different chronotypes. The material collected willused by the school administration in planning the educational process, teachers in planning educational material in the classroom, students in drawing up the daily routine.

1. It is necessary to plan physical activities in such a way that they do not exceed the limit level, and at the same time they are an incentive for the overall development of the student. In this casetwo main factors interacting with each other are taken into account - the load and the specificfunctional state of the student at the moment. And, therefore, the rhythm of the lesson should be determined not only by external factors, but also by the internal biological clock.

In a word, when determining the optimal load in a lesson, it is important to take into account the interaction of internal rhythms (biological clock) with external factors of influence. It followsteachers should take into account when working with students of different ages, which will allow them to achieve highresults in schoolchildren's education.

When working with children, teachers need to take into account that there is a direct relationship betweentime of day factors and the biological profile of children, which has a positive or negative impact on performance,

It is also important to take into account the fact that children with a morning biological type are more active and moreable to work in the morning hours, so engage in mental and physical activities for thembetter in the first half of the day, and for children with an evening biological type - in the second.

V . Used Books

1. Agadzhanyan N.A. Grain of life (Rhythms of the biosphere) - M .: Sov.Russia, 1977.

2. Agadzhanyan N.A., Shabatura N.N. Biorhythms, sports, health.Moscow: Physical culture and sport, 1989.

Alekseev.V., Gruzdeva N.V., Gushchina E.V. Ecological workshop for schoolchildren. - Samara.: Educational literature, 2005.

Antropova M.V. The performance of students and its dynamics inthe process of educational and labor activity. - M.: Enlightenment, 1967.

Detari P., Kartsash V Biorhythms. - M.: Mir, 1984.

Moiseeva N.I., Sysuev V.M. Harmful environment and biological rhythms.L. Nauka, 1984.

7. Kharabuga S.G. circadian rhythm and performance. -M. Knowledge, 1989.

Appendix B

Personal Biological Profile Test

[ Doskin V.A., Kuidzhi N.N., 1989].

1. When would you prefer to get up if you were completely free to choose your daily routine and be guided by purely personal desires?

Points

Watch

winter

summer

5.00 - 6.45

4.00 – 5.45

6.46- 8.15

5.46-7.15

8.16 - 10.45

7.16 - 9.45

10.46 - 12.00

9.46- 11.00

12.01- 13.00

11.01 - 12.00

2. When would you prefer to go to bed if you planned your evenings completely freely?

20.00 - 20.45

21.00 – 21.45

20.46- 21.30

21.46-22.30

21.31 - 00.15

22.31 - 1.15

00.16 - 1.30

1.46- 2.30

1.31- 3.00

2.31 - 4.00

3. How big is your need for an alarm clock if you have to get up at a certain time in the morning?
Points

Absolutely no need 4

In certain cases there are 3

The need is quite strong 2

I absolutely need an alarm clock 1

4. If you had to study for exams under a tight time limit and useclasses at night (23-2 hours), how productive would your work be at this time?

Points

Absolutely useless 4

Would be some use 3

The work would be quite efficient 2

Work would be highly efficient 1

5. Is it easy for you to get up in the morning under normal conditions?

Points

Very difficult 1

Pretty hard 2

Pretty easy 3

Very easy 4

6. Do you feel fully awake in the first half hour after getting up?

Points

Very much sleepiness 1

There is a slight drowsiness 2

Pretty Clear Head 3

Complete clarity of thought 4

7. What is your appetite in the first half hour after getting up?
Points

No appetite at all

Reduced 2

Nice 3

Lovely 4

8. If you had to study for exams under a hard time limit and useearly morning (4-7 a.m.), how productive would you be at work?

Points

Absolutely useless 1

With some benefit 2

Quite efficient 3

High performance 4

9. Do you feel physically tired in the first half an hour after getting up?
Points

Very great lethargy 1

Slight lethargy 2

Slight vigor 3

Full vigor 4

10. Do you fall asleep easily under normal conditions?

Points

Very difficult 1

Pretty hard 2

Pretty easy 3

Very easy 4

11. You decided to strengthen your health with the help of physical education, your friend suggested that you work out together for 1 hour 2 timesin Week. It is best for him to do this between 7 and 8 in the morning. Is this period the best for you too?

Points

At this time, I would be in good shape 4

I would be in pretty good shape 3

I would be hard 2

It would be very difficult for me

12. When do you feel so tired in the evening that you have to go to bed?

Clock Points

0- 21.00 5

21.01-22.15 4

22.16- 00.45 3

00.46 – 2.00 2

2.01 - 3.00 1

13. When doing a two-hour job that requires you to fully mobilize your mental forces, which of the 4 proposed periods would you choose for this work?

Clock Points

8.00 - 10.00 6

11.00- 13.00 4

15.00 - 17.00 2

19.00 - 21.00 0

14. How tired are you by 11 p.m.?
Points

I am very tired 5

visibly tired 3

a little tired 2

I don't get tired at all 0

15. For some reason, you had to go to bed a few hours later than usual. No next morninghaving to get up at a certain time. Which of the 4 options would you choose?

Points

I will wake up at the usual time and will not fall asleep again 4

Wake up at the usual time and take a nap 3

Wake up at the usual time and go back to sleep 2

Wake up later than usual 1

16. You have decided to take up sports seriously. Your friend suggests training together 2 times a week for 1 hour, the bestthe time for him is 12-2 o'clock. How favorable, judging by how you feel, would this time be for you?

Points

Yes, I would be in good shape 1

Would be in acceptable shape 2

Would be in bad shape 3

Couldn't train at all

17. What time do you like to get up during your summer holidays?
Clock Points

5.00 - 6.45 5

6.46 – 7.45 4

7.46 - 9.45 3

9.46 - 10.45 2

10.46 - 12.00 1

18. Sometimes you hear about people of the morning and evening type. Which of these types are you?
Points

Clearly by the morning 6

More like morning than evening 4

More like evening than morning 2

Clearly by the evening 0

Conclusion

You can determine your type by the amount of points.

Over 72: clearly defined morning type.

60 - 71: weakly expressed morning type.

48 - 59: arrhythmic type.

35 - 47: weakly expressed evening type.

34: pronounced evening type.

Appendix A

BIORHYTHMS

What are biorhythms?

Birthday personwalks in three biologicalrhythms: physical, emotionalmental and intellectual.

23- daily rhythm

This is the physical rhythm. He opdetermines health, strength and youhuman endurance.

28- daily rhythm

This is an emotional beat. Heaffects the state of the nervoussystems, mood, love,optimism, etc.

33- daily rhythm

33- daily rhythm is intellectual rhythm. He definesencourages creativitypersonality. auspicious daysThe 33-day rhythmic cycle is characterized by creativehuman activityaccompanied by luck and success. ATunfavorable daysthere is a creative slump.

Each of the three long-termny rhythmic cycles begins with the birth of a personka. Its further development can be depicted as a sineI'm going (chart). The higher underthe curve is taken, the higher the corresponding markability. The lower itfalls, the lower the corresponding energy. Periodic days are considered critical when the curve isat the intersection of the scale. itbad time.

Account step by step

Starting from the exact dateyour birth, counthow many days did you live. Alyamultiply the 365 days in a year by the number of years lived, and multiply the number of leap years by 366 days. Visoinert were: 1920, 1924,1928, 1932, 1936, 1940, 1944, 1948, 1952, 1956, 1960, 1964, 1968, 1972, 1976, 1980,1984, 1988, 1992, 1996, 2000, 2004, 2008.Calculate the total number of days lived. Now youknow how many days you have been living in this world. Divide this number by the number of days of the biorhythm you want.those calculate: 23, 28, 33. ostatok will show you in whichpoint of the curve you are atpresent (see chart). For example, if the remainder is12 then goes day 12 of that biothe rhythm you think. This is the first half of the cycle, usually it is favorableyatnaya. If the cycle is at zerofika, it's a bad day. Also, the days when bio linesrhythms cross the horizontal line in the centerfika is the so-calledcritical days whenability is completelypredictable. A person on such days feels a breakdown and fromlack of energy.

What do biorhythms mean?

23- daily rhythm

High Energy:

good physicalwell-being.

Resilience to stress, disease and highwhat life energy.

Strong sexual desirechenie.

□ The danger is overratedki of their strength.

Low Energy:

increased fatiguecapacity.

At this time it is recommendedpouting more resttake care and save your strength

Critical days:

Reduced resistancesusceptibility to disease.

propensity to make mistakesactions.

28- daily rhythm

High Energy:

intense emotionalnaya and spiritual life.

Favorable time forfriendship and love.

Improving creativeabilities and interestsa to the new one.

Tendency to be elevatednoah emotionality.

Low Energy:

Lack of self-esteem.

Passivity.

Underestimation of theiropportunities.

Critical days:

□ A penchant for the soulconflicts.

□Decreased resistancebridges to disease.

33- daily rhythm

High Energy:

□ Ability clear and lothink logically.

Ability to concentrateattention spans.

Good memory.

Creative activity.

Low Energy:

Decreased interest inyour ideas.

Slow response.

Creative decline.

Critical days:

Inability to concentrateroam.

Inattention and racesseediness.

propensity to be wrongactions (great beliefaccident rate).

Greetings, dear readers!
Have you ever wondered why there are days when we have a lot of energy, a great mood, we succeed in everything? And on the second day we have no strength, we don’t want anything, we are explosive, we argue, we get offended over trifles. It turns out it's all about biorhythms, which change every day.

What is the impact of biorhythms on human health? Is it worth believing in biorhythm? Let's find out from this article.

What are biorhythms?

This is a kind of biological clock that can be compared to the internal clock of every living being. The main role of rhythms is to synchronize the metabolic processes occurring in the body in the daily cycle.

Biorhythm consists of three cycles: physical, emotional and intellectual.

But still, it is worth considering the influence of biorhythms on our health. Nobody canceled the laws of nature.

The cycle of our biological clock can be calculated based on the date of birth. There are different methods for this.

Such information makes it possible to find out on which days a person’s activity will be increased, and what time is better to devote to rest and not plan important things.

Learn more about the rhythms of our body from this video

But at the same time, dear readers, one should not greatly overestimate the role of biorhythms. They do not indicate that at some point trouble will happen to you or that fate will give you a win of a million rubles. You will simply be aware of your physical potential, emotional state and intellectual abilities. Well, how you use this information is up to you.

For people who work a lot, 24 hours is not enough to do everything. It seems that there is still a lot to be done, but by the evening there is no strength left. How to keep up with everything, but at the same time maintain a cheerful state of health? It's all about our biorhythms. Daily, monthly, seasonal, they help our body to function smoothly, cell by cell, as a single unshakable natural organism. After all, do not forget that in nature everything is thought out to the smallest detail, and a person, interfering with the laws of the creator, only harms himself.

Biorhythm: what is it and why is it needed

Modern life has a frantic pace. In pursuit of their dreams, people spare neither themselves nor their health. We often forget about simple things, do not listen to the internal calls of our body. But it's so easy to get acquainted with natural biorhythms and stick to their schedule. This approach will help you stay alert throughout the day, and will also maintain the healthy functioning of all organs.

According to medical terminology, biorhythm is a cyclical process in a living organism. They do not depend on race or nationality, but they are very much influenced by natural and social factors.

We often say about people: "This man is a lark, and this one is an owl." Thus, we mean that these two people have different circadian biorhythms, like animals. Some may get up very early and work at dawn. They are called "larks". Almost 40% of the population are precisely the morning birds, which, in addition to everything else, go to bed early.

The opposite type is "owls". There are quite a lot of such people, about 30%. They differ in that their highest working period falls in the evening. But in the morning it is very difficult for them to get up.

The rest of the people are mixed. It is noticed that almost all athletes are "owls". Their ability to work after 6 pm is 40% higher than in the morning.

What are biorhythms

Daily - the most noticeable biorhythm in the life of each of us. Its components are sleep and wakefulness. Sleep is vital for a person in full. During the period of the "fast" phase, the brain restores memory, and the person has wonderful dreams, like mixed pictures from the past. The "slow" phase helps to fill the body with new energy.

It is also noticed that even in the daytime and at night there are certain hours of active wakefulness (from about 16.00 to 18.00) and a passive state (from two to five in the morning). It has been proven that most road accidents occur before dawn, when drivers relax and cannot concentrate.

Seasonal biorhythms

They appear with the change of seasons. It is proved that in the spring, like a tree, the human body is renewed, metabolic processes are intensified. In winter, these processes slow down. It is hard for people to live in such climatic conditions, where the change of 4 seasons does not occur. For example, in the North, the seasonal biological rhythm is very strongly disturbed due to the fact that spring here comes much later than in the middle lane.

Favorable and critical biorhythms

Have you noticed how you really like any job at one time, and then there is a decline in interest? Or are you interested in something, but after two or three weeks it is no longer interesting to you? All such phenomena are explained by the change of three biorhythms: physical, emotional, intellectual:

• the cycle of physical activity is 23 days;
• emotional - 28 days;
• intellectual - 33 days.

Graphically, each of these cycles can be represented as a wave that gradually increases, reaches a maximum, stays at the top for a while, and then falls down, passing the zero value. Reaching the bottom point, it moves up again.

In practice, this means being interested in some business, therefore, when calculating the schedule of training, business trips and reporting projects, you need to give time for a break and change the type of activity.

This issue has been studied in detail in China. As you know, in the countless factories of the Celestial Empire, ordinary workers have to do simple but monotonous work. Over time, a person gets tired of monotony, and his performance decreases. It is during this period that you need to change your workplace in order to switch. Thus, by changing workers, the Chinese manage to achieve maximum labor efficiency.

Examples of daily biorhythms

All our life on Earth is connected with its rotation around its axis and around the Sun. Therefore, the daily biorhythm of a person lasts about 24 hours, exactly as long as the Earth makes a complete rotation around its axis. During the time from midnight to midnight, various measurements are taken: illumination, air humidity, its temperature, pressure, even the strength of electric and magnetic fields.

As mentioned earlier, circadian biorhythms include the alternation of sleep and wakefulness. These two phases are closely related and form one another during the day. If the body is exhausted and needs rest, then the sleep phase begins, during which recuperation occurs. When the rest process is completed, the wakefulness phase begins. Scientists recommend sleeping during the day for 1-2 hours not only for children, but also for adults after 50 years. This favorably affects the renewal of strength and significantly improves healthy well-being.

Principles of behavior for healthy sleep

Here's what's especially important:

1. You have to try to follow the rules. The body is very sensitive to inconstancy. If you go to bed every day at the same time, then even 5 hours will be enough to restore full strength.
2. Proper distribution of hours of work and rest. The key to good sleep is physical activity during the day. Passive lifestyle and daytime sleep can lead to disruption of nighttime rest.
3. Do not overdo it with sleeping pills. Take pills only in the most extreme cases, but first try other methods to improve rest: a walk in the fresh air before going to bed, a warm bath, heated milk with honey, etc. Know that pills depress the nervous system and lead to disruption of natural rhythms.
4. Never lose heart, even if you can't sleep. You just need to relax. Listen to music, read a book, watch a movie... And then sleep will come by itself.

How our organs work during the day

Our organs also obey. Each of them has hours of maximum load and minimum. This allows doctors to choose the time to treat the damaged biomechanism at the most favorable time for this. Consider the daily biorhythms of the organs and give the time of their maximum activity:

human: norm and pathology

A healthy organism will be when its internal cycle is fully coordinated with external conditions. Examples of this can be easily found in nature. Dandelions close at night to open their buds again in the morning. Cranes with the advent of autumn feel that the cold is coming, and begin to fly south. With the advent of spring, Arctic foxes move closer and closer to the Arctic Ocean in search of food. Of these biological phenomena, plants are subject to daily biorhythms. Many of them, like people, "go to bed" at night.

But plants are affected by only one factor: the degree of illumination. A person can have dozens of such factors: work at night, life in the North, where half a year is night and half a year is day, lighting with a fluorescent lamp at night, etc. Pathologies associated with a violation of biological rhythms are called desynchronization.

Causes of violations of the rhythm of human life

There are two factors that affect desynchronization:

1. Interior. Associated with the psycho-emotional state of a person, depression, apathy, which is accompanied by sleep disturbances and insufficient energy. Adversely affects the use of substances that first excite the nervous system, and then deplete it. These are all types of alcohol, cigarettes, coffee, stimulants, nutritional supplements.
2. External. Changes in the human body are influenced by many external factors: the time of year, work schedule, people around at work and at home, secondary needs that force you to work overtime, etc. Of these phenomena, work schedules are classified as daily biorhythms. It is he who largely influences the formation of the daily cycle. If a person has a lot of night shifts, his body is rebuilt to meet new needs, but this is quite difficult and painful to do. All the same, there comes a time in the morning when you feel unbearably sleepy.

Another external factor that is subject to the daily biorhythm is the use of a fluorescent lamp during the dark hours of the day. From time immemorial, our body is designed in such a way that when dusk comes, it prepares for sleep. And if at the time when you already need to go to bed, there is still daylight, the body is perplexed: how so? This leads to desynchronization. Exceptions are the regions of the Far North during the polar nights.

The Secret of Survival

In the Buddhist religion there is a basic law: do not disturb the natural course of life. He says that you need to obey what is laid down by nature. In the modern world, we often forget that we are part of the universe. Man seeks to conquer the Earth, space, solve mysteries and become the ruler of the world. It is at this moment that a person forgets that he does not control nature, but she controls him. The pursuit of a dream leads to the fact that the daily biorhythm is lost, and this leads to the emergence of dangerous diseases that often lead to death.

To ensure the survival of the organism, we must take care of the safety of such factors:

• Food;
• water;
• changing environmental conditions.

We must be tempered and accustom our children to this. The closer a person is to nature, the healthier he is.

Violations of the daily regime

We can have one day off a week, go to the sea once a year, rest once a month, but we must sleep every day. Of these phenomena, the change in the time of wakefulness and rest belongs to daily biorhythms. The following diseases are associated with violation of this schedule:

• Delayed sleep phase syndrome - a person falls asleep very late and gets up closer to dinner, but cannot change himself.
• Sleep phase advance syndrome - early birds go to bed early and wake up at dawn.
• Irregular sleep-wake rhythm. Patients can sleep a couple of hours a day, while feeling good. For example, go to bed and wake up late.

How to restore the daily cycle

The daily biorhythm of a person is built in such a way that when the sun rises, you need to start work, and when it sets, you need to go to rest and go to bed. Getting used to the same routine, it is difficult to readjust after a change in external conditions. But there are a few tips to make it easier:

1. Night shifts must be changed with day shifts so that the body gradually adapts.
2. If, by the nature of your activity, you often have to change location with a new time zone, then you need to develop a set of permanent actions that will be postponed at a subconscious level and help you accept the changed reality. An example of such a daily biorhythm is to make the body awake in the morning, even if it is deep night in the native land, and before going to the bedroom, calm the body with relaxing teas, deceiving the internal clock.
3. If the trips are frequent, but short, it makes no sense to adapt. But you also need to develop a set of constantly repeating actions. We have it on a subconscious level: wash in the morning, have breakfast, work, have lunch, work again, have dinner and go to bed. At least once a week, we always wash our hair, every month we go to see a doctor for an examination, but of the listed phenomena, only those that are repeated invariably every day are classified as daily biorhythms.

Physical activity

The more tired a person is, the easier it is for him to fall asleep.

Scientists from the University of Barcelona Trinitat Cambas and Anthony Diez, specialists in chronobiology, argue that our body is a unique self-healing system. And she herself will function well if a person does not interfere with the biorhythms of nature. If your sleep goes wrong, you feel overwhelmed and not at ease, think about it, maybe you yourself are to blame for such consequences.

* This work is not a scientific work, is not a final qualifying work and is the result of processing, structuring and formatting the collected information, intended to be used as a source of material for self-preparation of educational work.

Introduction

Interest in the regular repetition of the physiological processes of the human body has been traced for many centuries. The ancient Greek poet Archilachus wrote two and a half millennia ago: "Know what rhythm controls people." The great Hippocrates pointed out the need to consider the seasons and their impact on a person. Periodicity as the main property of living organisms was noticed in medieval science during the Renaissance. The studies of Roger Bacon, Johannes Kepler, were based on the knowledge of the laws of rhythm.

Modern science is successfully developing a new area of ​​research - chronobiology. Achievements of domestic biorhythmology have found wide application in the organization of the regime of work and rest, increase in working capacity, physical improvement of a person.

Biological rhythms are of great importance for medicine. They gave development to such new approaches as chronomedicine, chronodiagnostics, chronoprophylaxis, chronotherapy.

1 Biological rhythms and their impact on human health. Desynchronosis and prevention of its consequences

1.1 Biorhythms and their types

Biological rhythms are an evolutionary form of adaptation to the conditions of rhythmic changes in the parameters of the external environment. This is a temporary interaction of various functional systems of the body with each other and with the environment, contributing to their harmonious coordination and life activity in general.

From this point of view, biological rhythms are a complex sequence of multi-stage processes of biochemical and biophysical transformations in the human body. A number of scientists believe that the "mistresses" of biorhythms are RNA and DNA molecules. It is possible that the parameters of the rhythms of physiological functions are set by a certain genetic program, but in any case they are realized through a change in metabolic processes under the influence of external and internal factors.

Biological rhythms are so precise that they are often referred to as "biological clocks." There is reason to believe that the mechanism for counting time is contained in every cell of the human body. These are DNA molecules that store a store of genetic information.

According to the function performed, biorhythms are divided into physiological (working cycles of individual body systems) and ecological (adaptive adaptations to periodic environmental influences).

According to the duration of the period, rhythms are distinguished:

- daily (circadian);

- monthly;

− seasonal;

- perennial.

Of all the listed biological rhythms, the circadian rhythm has been the most studied today.

According to the classification of the famous chronobiologist F. Halberg, the rhythmic processes of the body are divided into three groups:

Group 1 - high frequency rhythms (with a period of up to 0.5 hours). These are the rhythms of breathing, the work of the heart, electrical phenomena in the brain, the frequency of oscillations in systems of biochemical reactions.

Group 2 - rhythms of medium frequency (with a period of 0.5 hours to 6 days). This is a change of sleep and wakefulness, activity and rest, circadian changes in metabolism and many other functions.

Group 3 - low frequency rhythms (with a period of 6 days to 1 year). These are weekly, lunar and annual rhythms, covering cycles of hormone excretion, menstrual, seasonal changes in the course of biochemical reactions, and long-term changes in performance.

Speaking of biological rhythms, one should not forget that in everyday life a person is surrounded by numerous physical and social synchronizers (time sensors), which lead to the optimal interaction of the body's rhythms with the rhythms of the external environment.

Physical synchronizers include: alternating light and dark; daily and seasonal fluctuations in temperature and humidity, barometric pressure, electric and magnetic fields.

The social time sensor is the routine of production and household activities.

To maintain health, each person needs to synchronize an individual rhythm with these factors, taking into account the rhythm of sleep and wakefulness, the mode of work and rest, the work of public institutions, transport, and others. We should not forget about the rhythm of life of colleagues in study, work and social life.

1.2 Daily rhythms of physiological processes

The basis of periodic changes in the functions of the human body are daily biorhythms. Thanks to them, a person can work hard during the hours of the optimal state of the body, using periods of relatively low functioning to restore strength.

A person reacts to all external influences depending on the phase of the rhythm, its strength and the direction of the reaction. The phase of biological rhythms is characterized by the position of the oscillating system at a certain point in time. During the period of interaction of one rhythm with another, a coincidence or divergence of phases occurs. A sharp change in external conditions can lead to a phase shift, which is observed, for example, during human flights over long distances or with a sharp change in climate.

In modern science, human circadian rhythms are used as a universal criterion for assessing the state of health.

The daily rhythm of body temperature, which acts as a kind of biological synchronizer, is of great importance for the adaptation of the body to constantly changing environmental conditions.

The daily dynamics of body temperature has a wave-like character. Its minimum value falls on the time interval from 1 am to 5 am, and the maximum - by 18 o'clock. The oscillation amplitude is 0.6 - 1 0 С.

It has been experimentally established that an increase in the amount of adrenaline in the blood occurs in the morning, before the start of the period of physical activity. Its maximum falls at 9 o'clock, which leads to a fairly high mental activity of a person in the first half of the day.

Bio-electrical activity of the brain also undergoes characteristic changes during the day. At night, a person's memory and muscle strength decrease, slowness in actions is noted, and the number of errors increases when solving arithmetic problems.

Taste and hearing buds are most acute between 6 and 7 am. Breakfast should be eaten as soon as possible after waking up, since from this time the metabolism begins to gain momentum. Take vitamins in the morning too - useful substances are better absorbed.

Go to the optometrist early in the morning, especially if you have a hereditary predisposition to glaucoma. At this time, eye pressure is highest.

If you are going to the dentist, get a vaccination or get a tattoo, make an appointment with a specialist in the morning. The body will be full of natural painkillers. During the day, the level of natural anesthesia falls and decreases to a minimum towards the night.

The best time to drink alcohol is around 8 pm, as the liver enzymes that break down alcohol are on full alert. But after 10 pm the situation changes dramatically.

Generalization of the experience of studying periodic changes in the human body, especially its mental, physical and mental activity, allowed scientists to express the general daily rhythm, which can be used in the organization of life processes. In a simplified form, it can be represented as follows:

The first half of the day (until about 12 - 13 hours) - maximum activity;

The second half of the day (until about 15 - 16 hours) - a decline in activity;

Evening (until about 20 - 21 hours) - a slight increase in activity;

Late evening and night - minimal activity.

If each person analyzes their activity, performance and well-being during the day, using data on the circadian rhythms of the body, it will become clear why the maximum load is easier to bear in the first half of the day, in the second - drowsiness occurs and the overall tone decreases. body, and in the evening there is a feeling of fatigue. But at the same time, one should not forget that adequate data can be obtained only if the regime of work and rest is observed.

1.3 Desynchronosis and prevention of its consequences

The human body, as a whole, can exist only with a certain ratio of different oscillatory processes in cells, tissues, organs and functional systems and their synchronization with environmental conditions.

Desynchronosis is a mismatch of the body's biological rhythms with physical and social time sensors.

Desynchronosis is internal and external.

Internal - these are violations of the coordination of biorhythms within the body, for example, a change in the rhythm of nutrition in relation to metabolism, a mismatch of the rhythms of sleep and wakefulness, leading to irritability, insomnia, poor health, disruption of the rhythm of work and rest.

External desynchronosis occurs when there is a mismatch between internal biorhythms and environmental conditions. This is a move from one time zone to another, seasonal desynchronization.

Mismatch and restructuring of biological rhythms is manifested in objective and subjective indicators. The former include changes in blood pressure, sleep disturbance, poor appetite, and the latter - irritability, loss of strength. According to the duration, desynchronosis is divided into acute and chronic, according to the strength of the mismatch - into explicit and hidden, according to the volume of manifestation - into partial and total.

Desynchronization of biological rhythms is a signal of trouble. Any disease is the result of a violation of one or another function of the body and a change in its daily rhythm.

Alcohol is a strong desynchronizer of biological rhythms. Small doses of alcoholic beverages do not cause serious changes in the body's bio-rhythms, while large doses, especially in the morning and afternoon, lead to serious disturbances. Systematic use leads to the appearance of chronic and total desynchronosis.

Studies by domestic scientists have shown that after taking an average dose of alcohol in a person, well-being, activity and mood increase for three hours. Then comes a sharp decrease in these manifestations, which is observed at about 27 hours. After 45 hours after alcohol exposure, all of the above parameters still do not reach their optimal level. Only on the third day is the restoration of daily rhythms of physical performance and the work of the hormonal system.

The problem of preventing desynchronosis is quite relevant today. Neuro-emotional stress, intellectual overload, violations of the regime of work and rest can lead to serious changes in the state of health.

In this regard, there is a need to organize the mode of life-activity in strict accordance with the rhythmic features of the organism. Particular attention should be paid to the prevention of seasonal disturbances, the organization of work during multi-shift activities, the synchronization of functions when moving from one time zone to another. We should not forget about the optimization of mental and physical stress, strict adherence to the regime of work and rest, schedule and diet.

2 Organization of the mode of activity. Efficiency and increase of its efficiency

2.1 The concept of mental tone

The main daily cycle, the basis and background for the flow of all the rhythms of the human body is the alternation of sleep and wakefulness. These two processes are inextricably linked and are the main condition for organizing the mode of activity and rest. Wakefulness is the basis of active and conscious activity of a person and occupies approximately 2/3 of his life. The energy side of it reflects the concept of mental tone.

Mental tone is the optimal intensity of mental processes that support the normal functioning of the human body with varying degrees of its activity.

Mental tone depends on individual and age characteristics, the type of life activity and the state of the human nervous system. The required level of tone is determined by the unconscious functions of the brain, but its conscious regulation is also possible.

The regulation of mental tone is carried out with the help of a wide range of physical, mental and emotional influences. The most effective methods of its stimulation are the systems of psychological training, respiratory gymnastics and influence on the biologically active zones of the body.

The main methods and techniques of physical regulation are a variety of water and solar procedures, optimal physical activity, massage. It must be remembered that muscle tension increases tone, and relaxation lowers it. Outdoor walks, timely organization of recreation, switching activities have an effective effect. A stable increase in mental tone is provided by interpersonal relationships, favorite hobbies, music, literature, painting. Communication with flora and fauna has a peculiar effect on mental tone.

We should not forget about the noticeable influence of emotions on tone. Positive emotions, good mood, confidence and optimism contribute to its increase, and negative emotions, confusion, anger reduce it.

To stimulate mental processes, tonic drinks are used: tea, coffee, kvass. Alcohol and nicotine cause a short-term rise in tone, then leading to its sharp decrease.

2.2 Organization of labor activity

The most important condition for optimizing life and loads is the organization of a rational regime of work and rest. The main requirements of the physiological and mental foundations of work and study are the correct organization of the rhythm of work, the mode of work and the labor process.

There are four groups of factors that directly affect a person's labor activity:

- Sanitary and hygienic factors - microclimate, illumination of the workplace, noise level, intensity of air pollution.

- Psychophysiological factors - the mode of work and rest, the intensity of work, working postures, the magnitude of the load on the skeletal muscles, the higher parts of the brain, the central nervous system.

- Socio-economic factors - social security of the worker, his salary, purchasing power, availability of vacations, rest homes, kindergartens.

- Aesthetic factors - the interior of the workroom, the shape, color of the product, the style of work clothes.

To maintain a high level of efficiency, the principle of gradual entry into the labor process is of great importance. It is especially important to observe it after sleep, weekends, summer holidays and the transition to another type of activity. Any new activity must come into balance with the system of existing functions and skills. High productivity of work is ensured by a well-thought-out and proven sequence, a certain system of labor.

Rhythmic work is a uniform distribution of the load during the day, week, month, year. The requirement of rhythm is based on taking into account the physiological characteristics of the centers of the nervous system, which function most economically with the correct alternation of the processes of excitation and inhibition. A sharp decrease in performance can be caused both by excessive fatigue at a high pace of work, and by periods of inactivity. The organization of a work regime based on the rhythmic activity of the body and the work of the brain is a determining condition for economical and high-performance work. The work regime is understood as the alternation of periods of work and rest, which plays an important role in the prevention of fatigue.

The external environment plays a rather large role in the organization of mental activity. During physical work, the metabolism in the body improves, the need for oxygen increases. The frequency of respiration, the range of motion of the chest increases, which significantly increases the volume of air consumed. It is important that this air is clean, free of dust and other harmful impurities. In a stuffy, polluted atmosphere, with a lack of oxygen, a person develops a headache, weakness, and a sharp decrease in working capacity. In tobacco smoke, in addition to nicotine, there is carbon monoxide and other harmful substances that have a direct effect on brain function.

The working capacity of a person is significantly affected by the temperature and humidity conditions and the microclimate of the working room. The most productive for human labor activity is the air temperature in the range of 16 - 18 °C. Relative humidity should remain between 35 and 70%. At lower humidity they speak of "dry" air, which causes increased evaporation and dries the mucous membranes and skin. When humidity is more than 70% in damp and cold air, a person develops “chilliness” and chills, which also causes a decrease in working capacity.

Proper organization of work provides for the good maintenance of the workplace, i.e. the absence of unnecessary things, garbage, dirt on the desk. The order and clear arrangement of the necessary items greatly facilitate the work. You need to try to keep the situation during the work the same. A person gets used to work in a certain environment, which facilitates the effect of his loads.

Light is a strong stimulant of human performance. Lighting is considered sufficient if it allows you to work freely (without eye strain) for a long time and not cause eye fatigue. The light should not cut and blind the eyes. Its source should be placed on the left.

It has been established that the color of the surrounding objects, the coloring of the walls have a significant impact on the general well-being and performance of a person. Reds with golden hues - warm - cause an invigorating and exciting effect, and blue and green-blue - soothing, conducive to rest, peace and sleep.

Industrial, urban and household noise has a negative impact on health and mental activity. Noise is especially harmful to the nervous system in the evening, at night and in the morning. Efforts must be constantly made to eliminate this impact.

2.3 Organization of recreation

Rest is a state of rest or vigorous activity, leading to the restoration of strength and working capacity. Work and rest are closely related and represent two aspects of the normal functioning of the body. Properly organized and cultural recreation contributes to the preservation and strengthening of human health.

There are two main forms of recreation - passive and active. Passive (a state of physiological rest) is rest during a night's sleep. Many people think that physical rest, aimless pastime, is relaxation. In fact, this gives rise to apathy, relaxes the body, lowering its tone, and sharply impairs performance. Only in rare cases - with great physical fatigue - do people weakened by illness need peace, passive rest.

Active rest - rest, in which muscle groups that are not involved in the main work are temporarily switched on. Active rest relieves fatigue and restores working capacity. It trains the body, gives a person new strength and energy, increases the productivity of mental activity.

Rest during the working day is carried out at lunchtime, during additional regulated breaks and during micropauses between individual processes and operations.

A person needs not only mental and physical rest. He needs a moral, emotional and aesthetic rest. Excellent means of such relaxation are communication with children, laughter and humor. Personal intellectual predilections of people, their hobbies - fishing, hunting, playing music, chatting with friends are good for health. Art as a form of artistic amateur performance has a significant impact on the elimination of fatigue.

Do not forget about creating an emotional upsurge. Feelings of joy, satisfaction, triumph, delight excite the central nervous system, relieve fatigue and increase efficiency, strength and endurance. Tourism, mountaineering, out-of-town trips and excursions are very informative in this regard. Annual regular vacation is a vital necessity. It must be carried out so that the energy received is enough for the whole year.

2.4 Operability and efficiency improvement

Efficiency is the level of functional capabilities of an organism, characterized by the efficiency of work performed over a certain period of time.

Efficiency is determined by the state of health, gender, the nature of nutrition, the mode of work and rest, working conditions, mood and many other factors. It depends on the level of knowledge of a person, skills, abilities and experience, physical and mental condition.

Mental (mental) performance is expressed by the speed, quality and quantity of perception and processing of information, physical - by the strength, frequency and duration of muscle loads.

The highest efficiency is manifested in the correct coordination of a person's life rhythm with his individual biological rhythms.

Numerous studies by scientists from different countries have shown that there are people who experience the same fluctuations in the level of physiological capabilities during the day. They were called arrhythmics, or pigeons.

People of the morning type - larks - have a peak performance in the first half of the day. They wake up early, in the morning they feel cheerful, cheerful, in the evening they experience a sleepy state and go to bed early.

People of the evening type - owls - get up sluggish, often with headaches, are most efficient after 18 hours, go to bed late.

The German researcher G. Hump found that representatives of the morning type are mainly employees, the representatives of the evening type are people of mental labor, arrhythmias are people engaged in physical activity. Among students, larks make up 17%, owls - 35%, arrhythmics - 48%.

To maintain health, increase the level of working capacity, it is necessary that the lifestyle of a person coincide with the actual fluctuations in the temporal processes of his body. To do this, there are methods for determining the type of performance, based on identifying the temporary functional capabilities of the body and their compliance with the mode of labor activity. The most common is the Ostber test in the modification of Professor S. I. Stepanova.

3 Features and prevention of fatigue during mental activity of a student

Fatigue is a physiological protective reaction of the body, aimed at reducing the level of functioning of its systems in order to prevent negative changes.

Subjectively, this process is manifested by a feeling of fatigue and a temporary decrease in performance. Mental fatigue is characterized by a weakening of attention, memory, slowing down of thinking, a decrease in the speed of processing information, physical fatigue is characterized by a decrease in muscle strength and endurance, a deterioration in movement coordination, and an increase in energy costs when performing the same work. Its depth depends on the degree of adaptation of a person to a certain type of activity, physical and mental state, level of motivation and neuro-emotional stress. Fatigue is a reversible physiological state. Fatigue and its accompanying fatigue is a natural state of people leading an active lifestyle. The working capacity, which decreases at the same time, is not only restored during rest, but, having reached the initial level, it rises for some more time.

However, if performance is not restored by the beginning of the next period of work, then fatigue can accumulate and pass into a qualitatively different state - overwork, characterized by a more persistent decrease in the functional activity of the body.

Overwork is a pathological condition accompanied by lethargy, loss of appetite, and insomnia. There are beginning, mild, severe and severe overwork. To relieve the beginning of over-fatigue, it is enough to regulate the mode of work and rest. With a mild degree, vacation or vacation should be used effectively. With severe overwork, an urgent organized rest is necessary. Severe fatigue requires treatment, as this changes the activity of the cardiovascular system.

Ways to prevent fatigue:

1 Timely appointment of rest - active or passive.

2 Increase in micropauses - intervals between separate operations.

3 Regulation of physical and mental stress.

4 Using functional music.

5 The use of factors that increase the flow of afferent impulses in the central nervous system, for example, performing industrial gymnastics, irritation of the skin during self-massage and mutual massage of the head, face, neck, torso.

6 Breathing exercises.

Conclusion

The organization of the regime of labor and physical activity, rest and nutrition in accordance with the biological rhythms of the body will help maintain and strengthen health, significantly increase efficiency and "immunity" to stress loads.

The range of possible rhythms of human life covers almost the entire range of time scales, from the wave properties of elementary particles to the global cycles of the biosphere. It is no coincidence that they believe that rhythm is the only law that can be imposed on nature, because it is taken from nature.

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