Breakfast should be your largest meal of the day for effective dieting. Calories burn faster one hour after we wake up than they do in the evening. During a six-year research project known as the Army Die Study, Dr. Halberg, chronobiologist Robert Sothern and research associate Erna Halberg monitored the food intake of two groups of men and women. Both ate only one, 2000-calorie meal a day, but one group ate their meal at breakfast and the other at dinner. All the subjects lost weight eating breakfast, state; Sothern. Those who ate dinner either maintained or gained weight.
If foods are processed differently at different times of day, certainly caffeine, alcohol and medicines will be too. Aspirin compounds, for example, have the greatest potency in the morning, between 7 and 8. They are least effective between 6 p.m. and midnight. Caffeine has the most impact around 3 in the afternoon. Charles Walker, dean of the College of Pharmacy at Florida AM University, explains, Stimulants are most effective when you are normally active, and sedatives work best when youre naturally sedate or asleep.
Knowing your rhythms can also help overcome sleep problems. Consult your body-temperature chart. Your bedtime should coincide with the point at which your temperature is lowest. This is between 11 p.m. and 2 a.m. for most people.
Dr. Michael Thorpy of the Sleep-Wake Disorders Center at Montefiore Medical Center in New York City offers other circadian sleep tips: go to bed at the same time every night and get up at the same time every morning, even on weekends. Irregularity in sleep and waking times is the greatest cause of sleep problems, Dr. Thorpy says. The best way to recover from a bad nights sleep is simply to resume your normal cycle. Beware of sleeping pills. Most sleeping pills wont work for periods longer than two weeks, warns Dr. Thorpy. And there is real danger of drug accumulation in the blood. Visit a doctor or dentist as early in the day or as late in the evening as possible, since your highest pain threshold is between 8 p.m. and 8 a.m.
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