Know and Obey the Body’s Circadian Rhythms to Always Be Fit

sinaumedia Literacy – Everyone has an internal body clock that works automatically. This system is also known as the circadian rhythm, which is a system that plays a role in ensuring that the body’s organs work optimally throughout the day. Our brain regulates sleep time, eating patterns, body temperature, hormone production, regulation of glucose and insulin levels, urine production, cell regeneration, and other biological activities. It is very important for you to know the body’s working hours, by knowing this you can provide the best intake and rest time so that the performance of your organs functions optimally. Each organ of the body itself has certain schedules. Understanding your own body’s schedule and rhythm will be very good to help improve daily performance. The following is the daily cycle of the human body for 24 hours Sinaumed’s:



00.00 – 02.59

At this time, the body’s hormonal changes send a signal to the brain that it is time for you to sleep and rest. The hormone melatonin will be produced more and more so you will feel more tired and sleepy. The brain will also cleanse itself of toxins and remnants of substances that have accumulated as a result of thinking hard all day long. All the information you receive that day will also be stored in your brain in short-term and long-term memory. In addition, you should avoid eating or drinking at this hour because the intestines are undergoing a cleansing or detoxification process.

03.00 – 05.59

Body temperature will reach its lowest point at this hour. This happens because energy will be diverted from keeping the body warm to other important functions such as repairing the skin or fighting infection. The body still continues to produce the hormone melatonin, but it will soon decrease by the morning of Sinaumed’s.

06.00 – 08.59

At this time the blood vessels will become stiff and dense. So the blood becomes more viscous and sticky. This means that blood pressure is high. It is better for those of you who have a history of heart disease to avoid exercising at this time because it can increase the risk of a heart attack, and during these hours the production of the hormone melatonin in the body will also stop.

09.00 – 11.59

Early morning before noon is usually the best time to work, study, and be active. This is because the body is actively producing a stress hormone called cortisol. This hormone is responsible for making the mind more alert. Also, short term memory will also work better at this hour.

12.00 – 14.59

If you often hear the term “nap time” or “drowsy hour”, this is because the body’s energy is being preoccupied by the work of the digestive system. The digestive organs are very active in processing the food you consume at lunch so that your level of alertness will decrease.

15.00 – 17.59

In the afternoon, usually the body temperature will naturally increase. This is certainly useful if you want to exercise and need to warm up. The lungs and heart also work more optimally at this hour. In addition, compared to the condition of the muscles throughout the day, the muscles were shown to be 6% stronger in the afternoon. So, exercising in the afternoon is the right choice to keep your body fit, Sinaumed’s.

18.00 – 20.59

Be careful with the food you consume at this hour. Experts don’t advise you to eat too much at night because your digestion doesn’t work as well during the day. At this hour, the liver is functioning optimally to produce the protein the body needs and to clean the blood from various toxic substances.

21.00 – 23.59

If you are a person who likes to get up early, the brain will produce the hormone melatonin faster, which is around 9 pm. If you often stay up late and wake up late, the sleep hormone will be produced late at night. This is the right time for you to reduce your activity and get ready for bed.


Do activities according to your body clock, Sinaumed’s, because your biological clock works all the time. Every hormone or body chemical works at certain, certain hours. Adhering to this will certainly make it easier for you to maintain a healthy body so that it is always in top shape. Also find out the picket hours for your organs here, Sinaumed’s.


  • Biological clock: 07.00 – 09.00
  • The picket clock of the gastric organs is at its strongest
  • Suggestions: It is better to have breakfast for the body’s energy formation process throughout the day. Drink juice or concoction before breakfast, so that the stomach is still empty and the useful substances are immediately absorbed by your body.
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  • Biological clock: 11:00 – 13:00.
  • Organ performance: The heart maximizes its physical work at this hour.
  • Suggestion: Take a little rest and eat something low in fat which is good for your heart.
  • Prohibition: Avoid excess heat and physical exercise, especially for those of you who have complaints in the blood vessels.


  • Biological clock: 13:00 – 15:00.
  • Organ performance: The condition of the liver is in a weak state.
  • Suggestion: Taking a short break will naturally regenerate liver cells.
  • Prohibition: Working too tired and over-strengthening yourself.


  • Biological clock: 15:00 – 17:00
  • Organ performance: At this time the lungs are weak.
  • Suggestion: Rest and breathe regularly to restore lung energy. Light exercise, such as yoga, which can make your breath more stable, Sinaumed’s.
  • Prohibition: Breathing dirty and dusty air.


  • Biological Clock: 17:00 -19:00.
  • Organ performance: At this time the kidneys are working very hard, where the process of forming the body’s bone marrow and brain cells occurs.
  • Suggestion: This time is the best time to study.
  • Don’t: Don’t sleep at these hours Sinaumed’s.


  • Biological clock: 19:00 – 21:00.
  • Organ working: At this time the working power of the stomach is weak.
  • Recommendation: Try not to eat solid food that is difficult for the stomach to digest or it is better to stop eating during these hours Sinaumed’s.
  • Prohibition: Do not consume foods that burden the stomach organs, overeat or drink lots of soda and Sinaumed’s coffee.


  • Biological clock: 21:00 23:00.
  • Organ performance: The spleen is in the weakest condition at this time, due to the process of removing toxins from the body and regenerating spleen cells.
  • Suggestion: Take the best vitamins and minerals (multivitamin) at this time, because it helps the spleen organ in working Sinaumed’s.
  • Don’t: Drink less bitter drinks and if your face turns a little pale at this time, your spleen may be in a state of disorder.


  • Biological clock: 23:00 – 01:00.
  • Organ work: The heart is in its weakest condition
  • Suggestion: Sleep is the best choice for the health of your heart organ, because this time is the best time for the body’s energy recovery.
  • Prohibition: Staying up late and doing various strenuous activities.


  • Biological clock: 01:00 – 03:00.
  • Organ performance: The liver is in its best condition at this time because there is a process of removing toxins from the body’s metabolism.
  • Suggestion: Rest and sleep are the right choices because at this time cell regeneration occurs in your body.
  • Prohibition: Don’t do strenuous activities and eat bitter and spicy foods because it will interfere with the liver’s work.


  • Biological clock: 02.30 – 04.30.
  • Power organs: The lungs are cleaning and removing toxins in the body.
  • Suggestion: This time is the best time to calm your mind and do Sinaumed’s meditation
  • Prohibition: breathe the air around strongly because it makes you cough, sneeze and sweat when your lungs are dirty.


  • Biological clock: 05:00 – 07:00.
  • Organ working power: The large intestine is working hard
  • Suggestion: Get used to defecating (BAB) at this time, so that all the dirt, toxins and the rest of the digestive system can be removed.
  • Prohibition: Consumption of fruits in large quantities, excessive coffee and foods that are too dense before the stomach is filled with carbohydrates and protein.


Everyone has different levels of sleepiness, but what causes these differences in sleepiness levels? Sleep is regulated by two body systems, namely the balance of sleep or wakefulness and the body’s biological clock, also known as the circadian rhythm. When the body is awake for a long time, the sleep or wake balance system will order the body to rest immediately. This balance system will also help maintain sleep according to the body’s needs to ‘make up’ for the body clock when awake, so that there will be a balance between activities and rest.

The circadian biological clock itself is controlled by a part of the brain called the Suprachiasmatic Nucleus (SCN), cells in the hypothalamus that respond to light and dark signals. Suprachiasmatic Nucleus (SCN) signals will be sent to other parts of the brain that control hormones, body temperature, and processing functions of sleepiness and wakefulness.

Hormones that play an important role in circadian rhythms that affect sleep itself are the hormone melatonin which functions to cause drowsiness and lowers temperature as well as cortisol which forms glucose and activates anti-stress and anti-inflammatory in the body. The highest melatonin level occurs at midnight, so during this period a person usually experiences deep sleep.


There are several factors that can cause disruption of the human biological clock. Drastic changes in time zones (jet lag), erratic work schedules (shifts), lifestyle, and problems with natural lighting risk causing the biological clock to go awry. As with other disorders in the body, an abnormal biological clock can cause complications.

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Sleep according to the biological clock to maintain a healthy body and prevent various diseases that can arise due to lack of sleep, Sinaumed’s. Because disruption of the human biological clock risks causing various problems such as insomnia, obesity, type 2 diabetes (diabetes), depression, bipolar disorder, and mood disorders. In addition, a messy biological clock also risks affecting the immune system. This is because the production of proteins needed by the immune system becomes out of sync. So, try to always stick to the schedule that is naturally set by your biological clock.

The biological clock plays a major role in regulating daily sleep and wake times. You need to adjust your sleep hours slowly because the body needs a process for adaptation. When you have to wake up earlier, try going to bed earlier than usual. This adjustment can be made gradually, by advancing bedtime by 15 minutes over two to three days. Apart from that, apply these tips:

  • Avoid Naps: Sleeping in the middle of the day can affect your night’s sleep cycle and make it difficult for you to sleep at night. This will disrupt the biological clock that is regular. Instead of when you’re sleepy during the day, try doing a little exercise.
  • Adhere to the Sleep Schedule: When you feel comfortable with the bedtime you have made, you must consistently do it. Try not to wake up late and sleep too late. Because indiscipline can damage the progress that you have achieved.
  • Exercise, Exercise is able to build muscle and shed fat, as well as facilitate sleep. People who exercise for at least 150 minutes each week sleep better at night and feel fresher in the morning. The time chosen to do sports also makes a difference. High-intensity cardio done at night can actually disrupt sleep. Do that type of exercise for the morning or afternoon if you start to feel that intense exercise is actually disturbing your sleep pattern. Do a more relaxing exercise. However, avoid exercising too close to bedtime, because exercising can keep you awake and unable to sleep. The best time to exercise is in the afternoon and early morning of Sinaumed’s.
  • Avoid activities in bed until it’s time to rest. Make it a habit not to open your laptop or use gadgets before going to bed. This is also to get used to the body to really rest once you lie down on the bed. Also keep gadgets away for at least an hour before going to bed so that the body has time to relax. Also keep laptops, cell phones and other devices out of reach so you are not tempted to continue to operate Sinaumed’s.
  • Bright light therapy Bright light therapy can help adjust your circadian rhythm. This therapy is done by scheduling the body to be exposed to sunlight in the morning. Also make it a habit to turn on the lights in the morning. Lighting will signal to the body that it is time to wake up, apart from that opening a window and letting the sunlight in, or taking a walk around the house is also a very healthy way to improve your sleep time, Sinaumed’s.
  • Create a relaxing bedtime routine. The goal is to tell the body that it’s time to rest so that the body is in a relaxed state which makes it easier for you to sleep better. You can mark bedtime by starting to clean yourself or turning on aromatherapy which helps relax your mind so that you sleep better!
  • Avoid heavy meals. Be sure to stop eating heavy meals and avoid unhealthy snacks a maximum of three hours before bedtime. This is to prepare your body to rest, including your digestive organs, Sinaumed’s.

Keeping the biological clock is important to do. Disturbed body clock will trigger the emergence of various diseases. Among them increase the risk of cancer, depression, heart attack, and others. Hopefully this information is useful Sinaumed’s!


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