The influence of biorhythms on the human body. Biological rhythms, what are they and how do they affect human performance

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Kuban State University of Physical Culture, Sports and Tourism

Department of Life Safety and Drug Addiction Prevention

ESSAY

by discipline

Healthy lifestyle and its components

on the topic: "The influence of biological rhythms on the level of human life"

Completed:

2nd year student

Faculty of AOFC

Groups 07 OZ-1

Mamykin Yury Vladimirovich

Krasnodar 2009

Introduction

1. Biological rhythms and their classification

2. The influence of biological rhythms on the physical performance of a person

3. Violation of biological rhythms

Conclusion

List of used literature

Introduction

All living organisms, from the simplest unicellular organisms to such highly organized ones as humans, have biological rhythms that manifest themselves in periodic changes in life activity and, like the most accurate clock, measure time. Every year, scientists find new internal rhythms. In 1931, the Swedish scientists G. Agren, O. Wilander and E. Zhores first proved the existence of a daily rhythm of changes in the glycogen content in the liver and muscles, then in the 60s more than 50 biological functions with a daily periodicity were discovered.

The theory of "three biorhythms" is about a hundred years old. Interestingly, three people became its authors: Herman Svoboda, Wilhelm Fliess, who discovered emotional and physical biorhythms, and Friedrich Teltscher, who studied intellectual rhythm. Psychologist Herman Svoboda and otolaryngologist Wilhelm Fliess can be considered the "grandfathers" of the theory of biorhythms. In science, this happens very rarely, but they got the same results independently of each other. Despite the professorial titles and the fact that the same discoveries were made independently, the founders of the theory of "three biorhythms" had many opponents and opponents. Research on biorhythms continued in Europe, the USA, and Japan. This process became especially intense with the discovery of computers and more modern computers. In the 70s - 80s. biorhythms have conquered the whole world.

The intensity of most physiological processes during the day tends to increase in the morning and fall at night. Around the same hours, the sensitivity of the senses increases: a person hears better in the morning, better distinguishes shades of colors.

The goal that needs to be covered in this work is to consider the structural, functional and biological processes of a person in space and time, in close interaction with the environment, to identify the influence of biological rhythms on performance, to consider the problems of violation of biological rhythms. Because By definition, biological rhythms or biorhythms are more or less regular changes in the nature and intensity of biological processes.

1. Biological rhythms and their classification

All life on our planet bears the imprint of the rhythmic pattern of events characteristic of our Earth.

The repeatability of processes is one of the signs of life. At the same time, the ability of living organisms to sense time is of great importance. With its help, daily, seasonal, annual, lunar and tidal rhythms of physiological processes are established. Studies have shown that almost all life processes in a living organism are different.

Biological rhythms or biorhythms are more or less regular changes in the nature and intensity of biological processes. The ability for such changes in vital activity is inherited and found in almost all living organisms. They can be observed in individual cells, tissues and organs, in whole organisms and in populations.

We highlight the following important achievements of biorhythmology:

1. Biological rhythms are found at all levels of organization of wildlife - from unicellular to the biosphere. This indicates that biorhythm is one of the most common properties of living systems.

2. Biological rhythms are recognized as the most important mechanism for regulating body functions, providing homeostasis, dynamic balance and adaptation processes in biological systems.

3. It has been established that biological rhythms, on the one hand, have an endogenous nature and genetic regulation, on the other hand, their implementation is closely related to the modifying factor of the external environment, the so-called time sensors. This connection in the basis of the unity of the organism with the environment largely determines the ecological patterns.

4. Provisions on the temporal organization of living systems, including man, one of the basic principles of biological organization, are formulated. The development of these provisions is very important for the analysis of the pathological states of living systems.

5. Biological rhythms of the sensitivity of organisms to the action of factors of a chemical (among them drugs) and physical nature have been discovered. This became the basis for the development of chronopharmacology, i.e. ways of using drugs, taking into account the dependence of their action on the phases of the biological rhythms of the functioning of the body and on the state of its temporal organization, which changes with the development of the disease.

6. Patterns of biological rhythms are taken into account in the prevention, diagnosis and treatment of diseases.

Biorhythms are divided into physiological and ecological.

Physiological rhythms, as a rule, have periods from fractions of a second to several minutes. These are, for example, the rhythms of pressure, heartbeat and blood pressure. There are data on the influence, for example, of the Earth's magnetic field on the period and amplitude of the human encephalogram.

Ecological rhythms coincide in duration with any natural rhythm of the environment. These include daily, seasonal (annual), tidal and lunar rhythms. Thanks to ecological rhythms, the body is oriented in time and prepares in advance for the expected conditions of existence. So, some flowers open shortly before dawn, as if knowing that the sun will soon rise. Many animals hibernate or migrate before the onset of cold weather. Thus, ecological rhythms serve the body as a biological clock.

Rhythm is a universal property of living systems. The processes of growth and development of the organism have a rhythmic character. Various indicators of the structures of biological objects can be subject to rhythmic changes: the orientation of molecules, the tertiary molecular structure, the type of crystallization, the form of growth, the concentration of ions, etc.

The most important external factor influencing the rhythms of the organism is photoperiodicity. In higher animals, it is assumed that there are two ways of photoperiodic regulation of biological rhythms: through the organs of vision and further through the rhythm of the body's motor activity and through extrasensory perception of light. There are several concepts of endogenous regulation of biological rhythms: genetic regulation, regulation involving cell membranes. Most scientists are inclined to the opinion of polygenic control over rhythms. It is known that not only the nucleus, but also the cytoplasm of the cell takes part in the regulation of biological rhythms.

The central place among the rhythmic processes is occupied by the circadian rhythm, which is of the greatest importance for the body. The concept of circadian (circadian) rhythm was introduced in 1959 by Halberg. The circadian rhythm is a modification of the daily rhythm with a period of 24 hours, proceeds under constant conditions and belongs to free-flowing rhythms. These are rhythms with a period not imposed by external conditions. They are congenital, endogenous, i.e. due to the properties of the organism itself. The period of circadian rhythms lasts 23-28 hours in plants and 23-25 ​​hours in animals. Since organisms are usually in an environment with cyclical changes in its conditions, the rhythms of organisms are drawn out by these changes and become diurnal.

Circadian rhythms are found in all representatives of the animal kingdom and at all levels of organization - from cellular pressure to interpersonal relationships. Numerous experiments on animals have established the presence of circadian rhythms of motor activity, body and skin temperature, pulse and respiration rates, blood pressure and diuresis. The content of various substances in tissues and organs, for example, glucose, sodium and potassium in the blood, plasma and serum in the blood, growth hormones, etc., turned out to be subject to daily fluctuations. In total, about 500 functions and processes with circadian rhythms have been identified in humans so far.

The biorhythms of the body - daily, monthly, annual - have practically remained unchanged since primitive times and cannot keep up with the rhythms of modern life. Each person during the day clearly traced the peaks and recessions of the most important life systems. The most important biorhythms can be recorded in chronograms. The main indicators in them are body temperature, pulse, respiratory rate at rest and other indicators that can only be determined with the help of specialists. Knowing the normal individual chronogram allows you to identify the dangers of the disease, organize your activities in accordance with the capabilities of the body, and avoid disruptions in its work.

The most strenuous work must be done during those hours when the main systems of the body function with maximum intensity. If a person is a "dove", then the peak of working capacity falls on three o'clock in the afternoon. If the "lark" - then the time of the greatest activity of the body falls at noon. "Owls" are recommended to perform the most intense work at 5-6 pm.

2. The influence of biological rhythms on physicalperformancehuman

Near-annual (circannual) rhythms are called, corresponding to the change of seasons, i.e., annual or seasonal, bearing in mind that these rhythms, like circadian ones, do not differ in rigid period stability. These rhythms are caused by the rotation of the Earth around the Sun. Seasonal rhythms were formed in the course of natural selection and entrenched in the natural structures of the body. In the circa-annual rhythm, the working capacity of a person changes in autumn, it is the greatest. Therefore, for the implementation of creative ideas, no doubt, autumn is good. Summer is best used for hardening, building endurance.

The monthly cycle, unlike the weekly cycle, exists objectively in the nature around us. This is the so-called sidereal month - 27 1/3 days - the period of rotation of the Moon around the Earth and 29 1/2 days - the synodic month - the time from one new moon to another. All monthly cycles are somehow connected with the rhythm of sexual activity. At the same time, monthly cycles affecting the entire body cause greater stability of the female body, since the oscillatory mode in females trains their physiological systems and functions, making them more stable.

In the weekly rhythms, the social (exogenous) component is emphasized - the weekly rhythm of work and rest, in accordance with which the functional functions of our body change.
The weekly biorhythm affects not only physiological, but also mental processes, or rather, the holistic flow of both. That is why a particularly successful routine is the one when the physical and intellectual activity of a person alternately intensifies. The weekly rhythm streamlined labor activity, adapting it to the physical capabilities and needs of the body. This rhythm is not accidental, and the struggle with it is the struggle of a person with his own, but not yet known laws.

Of course, one cannot live strictly according to the schedule, but it is quite possible to take into account the peculiarities of each day and, in accordance with this, control oneself. When distributing the workload, keep the following in mind:

a) do not plan labor exploits on Monday. Monday is the day of conflicts, heart attacks and strokes;

b) active action days - Tuesday, Wednesday, Thursday;

c) Friday is a day of calm, routine work that does not require stress and stress.

The change of day and night, the season leads to the fact that human organs also rhythmically change their activity. The daily cycle is one of the main cycles that affect human performance.

A person's well-being largely depends on how the mode of work and rest corresponds to his individual biorhythms. The activation of organs is subject to the internal biological clock. With the energy excitation of the body, the main organs interact, adjusting them to each other, and to changes in the environment. The full cycle of energy excitation of the organs is completed in approximately 24 hours. Moreover, the maximum activity of organs lasts about two hours. It is at this time that human organs are better amenable to therapeutic effects.

Below is the time of maximum activity of a person in his daily biorhythm:

Liver - from 1 to 3 am;

light - from 3 to 5 o'clock in the morning;

large intestine - from 5 to 7 in the morning;

stomach - from 7 to 9 o'clock in the morning;

Spleen and pancreas - from 9 to 11 am;

heart - from 11 am to 1 pm;

small intestine - from 13 to 15 hours of the day;

Bladder - from 15 to 17 hours of the day;

kidneys - from 17 to 19 pm;

circulatory organs, genitals - from 19 to 21 pm;

organs of heat generation - from 21 to 23 o'clock at night;

gallbladder - from 23 to 1 o'clock in the morning.

Knowing your own physical biorhythm (duration 23 days) should be of particular interest to those who are engaged in physical labor in any form - professionally (masseur, dancer, builder, etc.) or, for example, in sports. Such people feel the influence of the physical biorhythm better. As a rule, in the higher phase, a person feels full of energy, enduring, physical work does not require large expenditures of energy, everything works out.

The emotional rhythm (duration 28 days) affects the strength of our feelings, internal and external perception, intuition and the ability to create. This biorhythm is especially important for those people whose professions are connected with communication. In the lifting phase, a person is more dynamic, tends to see only the pleasant aspects in life. He turns into an optimist. Working in contact with other people, he achieves good results, is able to do a lot of useful things.

The intellectual rhythm (duration 33 days) primarily affects the ability to work according to a plan using mental abilities. This applies to logic, intelligence, learning ability, the ability to foresee this or that event, combinatorics, internal and external orientation - in the literal sense of "presence of spirit." Teachers, politicians, referents, journalists and writers are well aware of the "pendulum" of this biorhythm.

The influence of biorhythms occurs constantly, they permeate us, give strength or completely deprive us of energy. All three biorhythms are connected with each other and with other factors (health, age, environment, stress, etc.). The relationship of the body, feelings and spirit leads to the fact that the impact of each of them cannot be interpreted unambiguously, from this point of view, each person is individual.

3. Violation of biological rhythms

According to biorhythmology, a science that studies the rhythms of activity and passivity occurring in our body, most of the processes occurring in it are synchronized with periodic solar-lunar-terrestrial, as well as cosmic influences. And this is not surprising, because any living system, including man, is in a state of exchange of information, energy and matter with the environment. If this exchange (at any level - informational, energy, material) is disturbed, then this negatively affects the development and vital activity of the organism.

Each cell of the body is an independent functional unit

The content of the cell is protoplasm, in which two opposite processes are constantly going on: anabolism and catabolism.

Anabolism is a biological process in which simple substances combine with each other, which leads to the construction of a new protoplasm, growth and accumulation of energy.

Catabolism is the opposite of anabolism, the process of splitting complex substances into simpler ones, while previously accumulated energy is released and external or internal work is performed.

Thus, anabolic processes lead to an increase in protoplasm, while catabolic processes, on the contrary, lead to a decrease and its destructurization. But these two processes, combined, mutually reinforce each other. Thus, the processes of disintegration of cellular structures stimulate their subsequent synthesis, and the more complex structures accumulate in the protoplasm, the more actively the subsequent splitting can proceed with the release of a large amount of energy. In this case, the maximum vital activity of the cell, and, consequently, of the whole organism as a whole, is observed. This rhythm is controlled by light and temperature.

Thus, the main driver and synchronizer of intracellular biorhythms is the change of day and night.

Several factors inhibit the biorhythm of cells:

1. Elementary non-observance of the rhythm of wakefulness and sleep. Sleep during the day, work at night. It is necessary to give up night shifts and an unnatural way of life.

2. The body has its own electrical charge. Due to the fact that the surface of the Earth and the near-Earth layers of the atmosphere have a negative charge, the legs are charged negatively. The head acquires a positive charge by breathing positively charged air and contact with it. But the average charge of the torso should be neutral, and with it the total charge of the human body with a potential difference between the soles of the feet and the top of the head reaches an average of 210-230 volts. These indicators are the most important in the normal functioning of the body, which affects the internal environment and biocurrents. Due to the fact that a modern person is isolated from the Earth (shoes with electrically insulating soles, synthetic clothing, artificial floor coverings, plastic furniture, etc.), it is very difficult to feed the body with negative charges through the legs. As a result, the body acquires an excess positive charge, which shifts the internal charge to the acid side, and orients the macromolecules of the body in space in a direction unfavorable for their functioning.

Thus, the violation of the rhythm of day and night leads to a negative effect on the body, a decrease in physical and mental activity, it is not for nothing that employees working on the night shift are paid an allowance for harmful working conditions.

In addition, the economic conditions and lifestyle in our country lead to the fact that many enterprises, especially the service sector, switch to a round-the-clock mode of operation, which, according to doctors, has a very negative effect on the health of society. Diseases such as the syndrome are becoming common. chronic fatigue, hypertension, stroke, heart attack, nervous diseases, etc. are getting younger. There is a trend - we work more and rest less.

Every organism that exists on Earth is a kind of clock. All organisms are the fruits of evolution, for three billion years life on Earth has evolved and adapted, continuously and endlessly transmitting information from cell to cell, from generation to generation. All living organisms carry all the changes accumulated in this long process of development, which is why we are so well adapted to the relentless rotation of our planet.

Physiological time, like local time on a rotating planet, has a cyclic character. For any clock, external or internal, adjusting (shifting) one or more full cycles has no noticeable effect. However, the shift of the biological clock by part of the cycle leads to tangible physiological consequences, as shown by the phenomenon of time difference during transmeridian flights. Such a shift within the cycle is called a phase shift, that is, the position of a repeating process in its own cycle (for example, the phases of the moon), which also violates the biological rhythms of a person. The human body is tuned to certain natural rhythms and long-term deviations from these rhythms generate stress. Which can not but affect the health of a person and his ability to work.

Conclusion

The biological rhythms of living organisms, including humans, are manifested in all life processes. Without them, life would be impossible. Therefore, when studying biological rhythms, it is important not only to know about their existence, but also to take into account their localization and role in life.

In humans, when various functional systems of the body interact with the environment, as a result, harmonic coordination of various rhythmic biological processes is revealed, which ensures the normal functioning of the body, which is characteristic of a healthy person.

Thus, having studied information about biological rhythms, their functional significance for the human body, we can conclude that biological rhythms have a direct impact on the body's performance, provide its wave-like character. In addition, the human body obeys the rhythms laid down by nature itself, and these rhythms affect all processes occurring in the body, then taking into account these rhythms and respectful attitude towards them is the basis of human health.

It is important for a person not only to rationally use the internal rhythms of the body, but also to find ways to control them.

The problem of studying human biorhythms is far from a final solution. But what has already been done in this area inspires great hopes.

FROMlist of used literature

1. Biological rhythms / Ed. Yu. Ashoff: In 2 volumes - M .: Mir, 1984.

2. Biological rhythms of health /Grinevich V.//Science and life, 2005, No. 1.

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All living things, including humans, are subject to the influence of biological rhythms. We cannot be constantly in good shape, all processes in our body either slow down or become more active, and all this takes place according to our internal biological clock.

Chronobiology deals with the study of biorhythms (“chronos” - time, “bios” - life). Knowledge in this area helps to properly allocate your time, establish the right diet, sleep, choose the best hours for mental and work activities.

Our the body begins to wake up at 4 o'clock. By this time, the centers of respiration are excited. By 5-6 o'clock the metabolism "turns on", blood pressure increases. At 7-8 o'clock - the time of increased heartbeat.

From 7 to 9 hours, the gastrointestinal tract reaches its maximum activity. This is the optimal time for breakfast, because. food during this period of time is well absorbed and is not deposited in the body in the form of fat.

At 9 o'clock "on top" is short-term memory that promotes intellectual activity. In the interval from 10 to 12 blood circulation increases throughout the body, the brain is supplied with blood, and the time comes for its maximum performance.

From 12 to 13 the body begins to experience hunger, there is an outflow of blood to the stomach, and mental activity is reduced. By 14 o'clock there is a decline, drowsiness, fatigue occurs, body temperature drops. At this point, the body is least sensitive to pain. By 16 o'clock the working capacity is restored.

Gap between 17 and 18 hours is considered ideal for sports, since it is then that a person has perfect coordination of movements and a good reaction. By 8 p.m., blood pressure and body temperature decrease, metabolism slows down..

From 21:00 the body begins to prepare for sleep gradually increases the amount of melatonin, the hormone of sleep and relaxation. From 10 p.m. to 4 a.m., cells in the body are renewed, the nervous system rests. Therefore, the lack of sleep during this period makes a person less stress-resistant and weak.

Scientists have also found that the human body obeys 3 main biorhythms: physical, emotional, intellectual.

Physical biorhythm affects endurance, strength, coordination, reaction speed, general physical condition, immunity level. Its period is 23 days. American researchers have proven that it is associated with the activity of the nervous system. In the first half of the cycle, a person is alert and strong, in the second half, all his indicators are reduced. But, the first and eleventh days of the cycle are considered the most dangerous. It is then that accidents happen, various falls, injuries, illnesses remind of themselves. Experts advise avoiding operations, vaccinations in the second half of the cycle, because. body recovery will be slower.

Emotional cycle affects creativity, love, sensitivity. Its duration is 28 days. The first 14 days of this cycle, a person is most often cheerful and optimistic, creative work is good, the second 14 days are less friendly and open, and during the change of these periods, many feel irritable, become quick-tempered and aggressive, lose control over themselves.

Intelligent biorhythm affects the mental abilities of a person, its period is 33 days. Some scientists believe that this biorhythm is associated with the secretion of the thyroid gland. As in the previous biorhythms, there is a rise in the first days of the cycle: information is easily perceived and assimilated, tasks are solved instantly, and in the remaining 16.5 days the ability to think logically decreases. On the 1st and 17th days of the cycle, it is better not to take on serious tasks, to postpone important issues for another time. In order to know the time of the decline-rise of your biorhythms, they must be calculated based on the date of birth.

A person lives, obeying a number of biorhythms, and by listening to our body, we can achieve and achieve a lot. Moments of weakness are also natural, so you should love and take care of yourself, and not torment you with thoughts of laziness and parasitism.

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 given an answer to the question of how exactly this mechanism works, there is a theory that the main signal is sunlight.
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. A 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!

Biological rhythms and their influence on human performance.

Biological rhythms and their influence on human performance.
Biological rhythms are periodically recurring changes in the nature and intensity of biological processes and phenomena in the human body. Biological rhythms can be observed at all levels of organization of living matter: from intracellular to population. They develop in close interaction with the environment and are the result of adaptation to those environmental factors that change with a clear periodicity (the rotation of the Earth around the Sun and its axis, fluctuations in illumination, temperature, humidity, the strength of the Earth's electromagnetic field, etc.).
Depending on the frequency, biological rhythms are combined into several groups: the so-called high-frequency biological rhythms, medium frequency oscillations and low-frequency biological rhythms.
Biorhythms are the basis for the rational regulation of the entire life schedule of a person, since high performance and good health can only be achieved if a more or less constant daily routine is observed.
The working capacity of a person during the day changes in accordance with daily biological rhythms and has two rises: from 10 to 12 o'clock and from 16 to 18 o'clock. At night, the working capacity decreases, especially from 1 to 5 o'clock in the morning.
This means that the most convenient time for preparing homework is from 4 pm to 6 pm for those who study on the first shift, and from 10 am to 12 pm on the second. The same time is most effective for training when playing sports.
It is useful for each person to know the individual rhythm of working capacity. This knowledge will help you perform the most difficult tasks.
Not all people are characterized by the same type of fluctuations in performance. Some ("larks") work vigorously in the morning, others ("owls") - in the evening. People belonging to the “larks” experience drowsiness in the evening, go to bed early, but wake up early, feel alert and efficient. "Owls", on the contrary, fall asleep late, wake up in the morning with difficulty. They are characterized by the greatest efficiency in the second half of the day, and some - in the late evening or even at night.
It is important to learn that the correct mode of study and rest ensures high performance and a vigorous state for a long time. This mode should take into account the individual characteristics of a person, moreover, when he carries out both his main activity and extracurricular activities (preparing homework, outdoor activities).
It is also necessary to take into account the possible consequences for health and well-being of violations of the coordination of biological rhythms, including those associated with changes in climatic and geographical conditions (quick entry into an area with a different time zone - flight by plane to places of rest, to another place of residence). For a more painless adaptation to new conditions, we can recommend that students know a few rules, the observance of which will facilitate adaptation to a change in the time zone:
If the change of place of stay associated with moving to another time zone will not be long, then it is advisable to maintain a regime close to permanent in the new place.
If a long stay is expected in a new place and work is ahead that requires maximum effort, then it is advisable in advance (5-10 days) to gradually change the mode of work and rest at the place of permanent residence, adapting it to the new time zone.
Fatigue Prevention
Fatigue is a state of temporary decrease in human performance. It develops as a result of intense or prolonged mental or physical activity and is accompanied by a feeling of fatigue. Fatigue is a normal state for the body that plays a protective role. It signals the approach of such functional and biological changes during the performance of work, the prevention of which protects the body from possible damage, for which the intensity of a person’s mental or physical activity is automatically reduced.
Fatigue is manifested in a decrease in the intensity and rate of reactions, in the appearance of errors, and impaired coordination of movements.
The general perception of fatigue is characterized by unpleasant, sometimes painful sensations, a general deterioration in well-being. There may be a feeling of heaviness in the head and muscles, general weakness, weakness.
The development of fatigue is largely associated with the organization of the regime of work and rest. If the next training or physical activity occurs during the period of incomplete recovery of strength, then the fatigue progressively increases. If rest after fatigue is insufficient, then performance is not restored and overwork gradually develops.
It should be emphasized that the fatigue that has appeared can be overcome by a volitional stimulus (complete work at all costs) or by taking stimulants (tea, coffee). This will allow you to continue working, but there may be a complete exhaustion of functional reserves, which ultimately does not exclude the occurrence of significant pathological changes in the body.
Prevention of fatigue at school age largely depends on the student himself and consists primarily in the ability to correctly assess his condition, exercise self-control over the indicators of the duration and intensity of mental and physical activity and rest. When organizing a daily routine, it is necessary to constantly alternate mental and physical work, to use active rest more widely to restore working capacity.
Self-control is of decisive importance in the individual system of a healthy lifestyle. It teaches a person to actively monitor his condition. Indicators of self-control can conditionally be divided into subjective and objective. The subjective indicators of self-control include well-being, performance assessment, desire to continue the work begun, sleep, appetite, painful and anxious sensations.
Well-being is a total indicator, which consists of sensations (energy, lethargy, fatigue, pain, etc.). It can be defined as good, fair or bad.
Efficiency depends on the general condition of the body, as well as on mood, the degree of recovery from previous work and can be rated as high, medium and low. Lack of desire to get to work can be a sign of overwork.
Normal sleep restores efficiency, provides cheerfulness and good mood. The appearance of insomnia or increased drowsiness, restless sleep is a sign of overwork.
Loss of appetite or its absence indicates fatigue or a painful condition.
Objective indicators of self-control include indications of heart rate. This is especially important for controlling physical activity. An increase in heart rate at rest compared to the norm indicates fatigue.
Systematic monitoring of your condition, its constant analysis will provide invaluable assistance in planning your loads for the day, week and month, will allow you to use time more rationally and realize your capabilities to solve your tasks.
To prevent overwork, you need to learn to take into account the psychological aspects of your condition, that is, any load - mental or physical - must be real and correspond to individual capabilities. So, if the task given to a person exceeds his capabilities, then he will feel overstrain, and sometimes shock. To prevent this condition, there are two ways: either reduce the requirements for the load to the limits of the available capabilities, or try to increase your capabilities through training.
Thus, the ability to plan your workload in accordance with your capabilities is an important direction in the prevention of overwork and in the system of a healthy lifestyle.

* 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, 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 his 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 overwork, 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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