Chronotype "lark": characteristics and recommendations

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The body of each person is unique and functions according to its own biological clock, and not according to generally accepted norms and standards. Belonging to a certain chronotype determines the maximum level of your physical and intellectual activity during the day, in other words, the level of your effective performance.

There are 3 main chronotypes:

• lark (morning);
• dove (day);
• owl (evening).

We recommend that you take a simple psychological test to determine which chronotype you belong to – Determine your chronotype: "lark", "dove" or "owl".

According to statistics, "larks" make up 16% of the total population.

Awakening

"Larks" are early birds, so they wake up easily with sunrise at 5-6 o'clock in the morning. Get out of bed immediately after the alarm, sometimes wake up at dawn and wait for a call. From the very morning, "larks" feel well-rested, rested and in a good mood.

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Physical activity

"Larks" from early morning are energetic, active and deploy labor activity almost immediately after the morning rise. Representatives of this chronotype effectively and productively perform their work until 12 noon. However, from 12 to 16 o'clock in the afternoon they need rest to restore their strength and ability to work, after which there is a second rise in physical activity until 19 o'clock.

Intellectual activity

The most productive time for the intellectual activity of "larks" begins at 9 am and reaches its maximum by 13 pm. After that, there is a significant decrease in mental activity and performance. Larks need a little rest, maybe even a short nap for half an hour to recuperate and mentally reboot. During the second burst of mental activity, which lasts from 15 to 17 pm, it is better to do planning or light mental work that does not require intense attention.

Dream

"Early birds" in the evening irresistibly sleepy, so they go to bed early – around 9 pm. Tired and exhausted for the whole day, "larks" fall asleep almost instantly, as soon as the head touches the pillow. However, if, due to the circumstances, the “larks” cannot go to bed on time, then in the morning they will feel weak and weak from lack of sleep.

Sport

Morning time for "larks" is most favorable for cardio workouts (jogging, step aerobics, swimming), which can be started from 6 o'clock in the morning. It is advisable to engage in power loads and fitness from 11 am for the most effective set of muscle mass and weight loss. But in the evening, "larks" need to limit active sports, since the physical activity of the body is reduced. In this case, hiking is perfect, while stretching and Pilates will relax the muscles and calm the nervous system.

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Food

The “larks” have an excellent appetite from early in the morning, so they can afford a hearty and hearty breakfast. Morning meal starts at 7 o'clock in the morning and consists of dishes, which must include:

• proteins (scrambled eggs with ham, scrambled eggs with vegetables, sandwiches with ham and cheese, salad with chicken breast, cottage cheese, yogurt, cheesecakes);
• carbohydrates and fiber (oatmeal or rice cereal with fruits and nuts, spring rolls, spring rolls (croissants), muffins, croutons, fresh vegetable salad, fruit salad);
• freshly squeezed juice, cocoa, green or black tea.

But it is better for “larks” to refuse an additional morning stimulant in the form of a cup of strong coffee, since the disturbing effect of caffeine causes overload and exhaustion of their nervous system.

The lunch break is from 12:00 to 14:00. Lunch should be as nutritious and high-calorie as possible for "larks", so proteins, fats and carbohydrates are the main components of the lunch diet:

• for the first course, you should cook meat, fish, vegetable or mushroom soup;
• on the second – baked meat, poultry or fish with a side dish (boiled vegetables, potatoes or durum wheat pasta);
• fresh vegetable and fruit salad.

For dessert, black tea with sweets or sweet pastries is best suited. This will help to shake up and maintain tone for the continuation of the working day.

Dinner at the "larks" starts no later than 19 pm and the menu includes low-calorie, high-protein dishes, steamed or baked (lean fish, rabbit, turkey, veal, cottage cheese, eggs) and a small amount of fiber (fresh fruits and vegetables). The optimal duration of dinner is no more than 20 minutes and it is desirable to exclude flour, fried and smoked dishes, semi-finished products, fatty sauces and sweets. A dinner consisting of protein meals is much preferable to meals that consist of complex or simple carbohydrates. The benefits of proteins are obvious, since they are involved in the restoration of body cells during sleep, while carbohydrates, which supply the body with energy, remain unclaimed at night, and as a result automatically accumulate in the body in the form of body fat.

Social adaptation

"Larks" are more disciplined and organized, unlike representatives of other chronotypes. "Early birds" are active and easy-going, so such professions as a transport driver, food industry and public catering worker (baker, cook), salesman, janitor are perfect for them. "Larks" conscientiously and impeccably perform their duties, are punctual, pedantic, are not afraid of difficult tasks and strive to do work collectively, thanks to which they make excellent teachers and educators.

The "larks" have a better developed left hemisphere, which determines the analytical mindset, they rely more on the mind – these are good mathematicians and engineers. “Early birds” are sanguine and choleric temperaments, so they are quite friendly, but more often than others they are prone to mood swings, get tired faster and react to all stimuli faster and sharper. However, representatives of this chronotype control themselves well, do not like to participate in conflicts and therefore avoid tense situations, turning everything into a joke.

It is better for "larks" to plan the most important and difficult things for the first half of the day, and in the evening to sum up, make plans for the next day and relax. "Morning birds" prefer a relaxing holiday at home or in nature, instead of noisy parties in nightclubs.

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For "larks" the daily routine is the basis, an unshakable constant. "Early birds" are more sensitive to stress than representatives of other chronotypes, therefore, any changes in the daily routine or attempts to switch to a nocturnal lifestyle are perceived by them painfully. The immune system of "larks" begins to falter, they become depressed, and as a result of neuro-psychological stress, diseases of the cardiovascular system occur.

You can restore and strengthen your health, as well as find peace of mind, only if you draw up a training program and the right diet that is fully consistent with your chronotype.