Frame the day around your body’s biological clock

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Based on circadian rhythms and biological clocks, our bodies are designed to do certain things at certain times of the day.This might be hard for you to hear, but you likely have been spending your days all wrong.
Science says so.
Using the biological clock like a stopwatch, chronologists have structured activities throughout the day with the same science-based detail of a Philadelphia Eagles' Chip Kelly practice.
Just as it is meant to sleep at night and stay active during the day, the body is designed to do certain things at optimal times.
Led by the circadian rhythm and other studies, we deconstruct a day into an optimal schedule so you can have the time of your life. Here are the best times of the day to …
6 a.m.
Send email. Want to get ahead? Beat the inbox rush by sending your email at this hour, when it is most likely to be read, according to a study by HubSpot, a Cambridge, Mass., web marketing firm, that combed through billions of emails.
6 to 8 a.m.
Seduce a man! Finally, a serious answer to the question, "When is a man most sexually excitable?" Between these two hours, men are primed to perform, albeit in an abbreviated fashion, according to Men's Life magazine. One other complication: women usually aren't ready. A high level of melatonin (the sleep hormone) and low body temperature makes her want to do one thing — fall back to sleep.
8 to 10 a.m.
Seduce a woman! During this window of time, a woman is fully awake and ready for sex. After all, her endorphin levels (pleasure hormones) peak during this time frame. However, with his testosterone level back to normal, a man has moved on to other tasks. Doesn't mean you can't ask . . .
9 a.m.
Read Twitter. If you want to start your weekday on friendly footing, check your Twitter at this hour, when users are most likely to tweet cheery messages and least likely to torpedo your mood with negative tweets, according to the journal Science's 2011 study that monitored 2.4 million Twitter users over two years.
10 a.m.
Take care of business. The circadian clock tells us we are most alert between 10 a.m. and 10:30 a.m., so blow through menial tasks like planning your day and answering emails before, then start the heavy mental lifting.
12 p.m.
Eat. Because you need to do that to survive.
1 p.m.
Stop at the doc. The best time to visit your doctor is when others aren't. To avoid a long stay in the waiting room, book your doctor appointment either for when the office opens or right after its lunch break, recommends Patricia Carroll, R.N., author of "What Nurses Know and Doctors Don't Have Time to Tell You."
2 p.m.
Nap. Soon after craving food, your body craves a siesta. If you can sneak one in, keep it between 15 and 20 minutes. With the autumn wind blowing in, it won't be long until you can take a cool, comfortable nap in your car.
2:30 p.m.
Practice football. High school students have the life. As soon as the final bell ring, practice begins and not a minute too soon. According to the circadian cycle, our best coordination is mid-afternoon around 2:30 p.m., followed by peak reaction time at 3:30 p.m.
2:55 p.m.
Take five. Another break? Yes, you deserve it. The 420 British office workers polled by admitted that this consensus time was when productivity plummeted. At this low point, employees may be busy on social media or planning for that evening.
3:59 p.m.
Make a baby. A woman's reproductive system is most receptive between 2 and 4 p.m., the hour when semen is at its finest, according to Russian newpaper Kosomolskaya Pravda in 2006. If you want a kid, put two and two together. If not, it may be wise to practice abstinence during this hour.
4 p.m.
Tweet! If you want your tweet to go viral, put your best twoot forward at 4 p.m., when people are most likely to get retweeted.
The logic behind the Fast Company study goes as such: At this hour, people are generally too lazy to do more than retweet, which means if you can rise above the mass malaise, you can achieve fame for a day.
5 p.m.
Exercise. Chronologists agree that physical performance is best in the early evening. According to Michael Smolensky, a professor of biomedical engineering at the University of Texas, Austin, and lead author of "The Body Clock Guide to Better Health," muscle strength spikes six percent between 2 and 6 p.m. and, together with joints, are 20 percent more flexible in the evening.
If those facts are staggering, just take a breath. Compared to midday, lungs are 17.6 percent more efficient at 5 p.m., according to a study of 4,756 patients led by Boris Medarov, an assistant professor of medicine at Albany Medical College in New York.
8 p.m.
Fish for Facebook 'Likes.' Need a reminder that you have friends or just some Stuart Smalley-sized affirmation? Post a status, photo, link or whatever onto Facebook at this prime-time hour and watch friends mindlessly give it the blue thumbs up. According to HubSpot, people turn to Facebook at 8 p.m. and are most generous with their likes.
10 p.m.
Engage in a Twitter fight. Exhausted after a busy workday and free of stress, many people have the energy to do one thing before sleep: Fire off an emotional tweet, according to the Science study. One fiery tweet leads to another and before you know it, we have fireworks. If you're looking for a late-night debate partner, you know where to go.
2 a.m.
Dream weird. You won't know it, nor will you have control over it, but your deepest sleep occurs at this bewitching hour.
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