Did you know that your body sends out a distress call every 90 minutes? This call doesn't mean you need coffee or a cigarette. It's a natural ultradian rhythm<\/em> \u2013 a biological cycle that affects your concentration, energy, and regeneration. Similar to our circadian rhythm (sleep-wake), there is also a shorter cycle that lasts about 90 minutes and is used by the body to maintain internal balance.<\/p>\n\n\n\n The ultradian rhythm is not something esoteric \u2013 it was first observed in the 1950s by sleep researcher Nathaniel Kleitman when he was studying REM and NREM stages of sleep. Later, psychologist Ernest Rossi discovered that this rhythm is present not only at night, but also during the day. This means that our bodies need a short break every 90 minutes \u2013 a space to recover.<\/p>\n\n\n\n In these moments of natural energy decline, most people reach for \u201csolutions\u201d: caffeine, cigarettes, sweets, the phone. But the body doesn\u2019t need stimulation \u2013 it needs a break. When we force the body to perform at its peak despite fatigue, we deplete its regenerative resources. The result? Afternoon lethargy, complete exhaustion in the evening, and in the long run \u2013 burnout.<\/p>\n\n\n\n If we constantly ignore this natural rhythm, we start reaching for harmful substitutes for rest. Nicotine is not the solution \u2013 it is just a substitute for something the body already knows and can do on its own: recovery.<\/p>\n\n\n\n If your body is screaming for rest, and you offer it a cigarette in return, a new connection is created in your brain wiring: nicotine = relief. But the relief doesn't come because of the cigarette - it comes because you finally took<\/em> A moment for yourself. The problem arises when you start to associate this moment with nicotine and not with a break.<\/p>\n\n\n\n Therefore, it is important to learn to listen to our body and respond appropriately \u2013 without artificial stimulants.<\/p>\n\n\n\n No, you don't need to take a 20-minute nap every 90 minutes. Realistically, even 5-10 minutes of quality downtime \u2013 deep breathing, closing your eyes, taking a short walk without your phone \u2013 activates parasympathetic nervous system<\/em>, which is responsible for relaxation, regeneration and balance.<\/p>\n\n\n\n The goal is not perfect discipline, but conscious self-care. Take 3-4 short breaks throughout the day \u2013 after intense work, before you feel the slump. This will prevent energy crashes and at the same time increase your concentration, creativity and emotional stability.<\/p>\n\n\n\n Although most people's cycle lasts about 90 minutes, for some it can stretch to 120 minutes. So it's important to not a watch, but a feeling<\/em>. When you feel the first sign of a drop in energy \u2013 yawning, restlessness, blurred focus, a slight hunger \u2013 it\u2019s not weakness. It\u2019s invitation<\/em>. Your body is inviting you to help it \u2013 not with a cigarette, but with rest.<\/p>\n\n\n\n When you heed this request and create a short, conscious break, you give yourself a healing moment that benefits not only your efficiency, but also your health.<\/p>\n\n\n\n If you want to reduce your nicotine cravings while increasing your energy, creativity, and inner peace, start where you already have it: within yourself. Your body knows when it\u2019s time to take a break \u2013 you just have to listen. You don\u2019t have to completely change your life, just listen to your body\u2019s natural call 3-4 times a day.<\/p>\n\n\n\n Instead of a cigarette \u2013 a breath. Instead of coffee \u2013 5 minutes for yourself. And instead of burnout \u2013 a life with more energy.<\/p>\n\n\n\n Let your body be your ally, not your adversary.<\/em><\/p>","protected":false},"excerpt":{"rendered":" Ultradiani ritem: Pozabljeni biolo\u0161ki signal Ali ve\u0161, da tvoje telo vsakih 90 minut po\u0161lje klic na pomo\u010d? Ta klic ne pomeni, da potrebuje\u0161 kavo ali cigaret. Gre za naravni ultradiani ritem \u2013 biolo\u0161ki cikel, ki vpliva na tvojo zbranost, energijo in regeneracijo. Podobno kot imamo cirkadiani ritem (spanje-budnost), obstaja tudi kraj\u0161icikel, ki traja pribli\u017eno 90 […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[1],"tags":[],"class_list":["post-25970","post","type-post","status-publish","format-standard","hentry","category-prekini-krog-ustvari-spremembo"],"uagb_featured_image_src":{"full":false,"thumbnail":false,"medium":false,"medium_large":false,"large":false,"1536x1536":false,"2048x2048":false,"trp-custom-language-flag":false,"mailpoet_newsletter_max":false},"uagb_author_info":{"display_name":"Sta\u0161 Pirc","author_link":"https:\/\/www.staspirc.com\/en\/author\/staspirc\/"},"uagb_comment_info":0,"uagb_excerpt":"Ultradiani ritem: Pozabljeni biolo\u0161ki signal Ali ve\u0161, da tvoje telo vsakih 90 minut po\u0161lje klic na pomo\u010d? Ta klic ne pomeni, da potrebuje\u0161 kavo ali cigaret. Gre za naravni ultradiani ritem \u2013 biolo\u0161ki cikel, ki vpliva na tvojo zbranost, energijo in regeneracijo. Podobno kot imamo cirkadiani ritem (spanje-budnost), obstaja tudi kraj\u0161icikel, ki traja pribli\u017eno 90…","_links":{"self":[{"href":"https:\/\/www.staspirc.com\/en\/wp-json\/wp\/v2\/posts\/25970","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.staspirc.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.staspirc.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.staspirc.com\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.staspirc.com\/en\/wp-json\/wp\/v2\/comments?post=25970"}],"version-history":[{"count":1,"href":"https:\/\/www.staspirc.com\/en\/wp-json\/wp\/v2\/posts\/25970\/revisions"}],"predecessor-version":[{"id":25971,"href":"https:\/\/www.staspirc.com\/en\/wp-json\/wp\/v2\/posts\/25970\/revisions\/25971"}],"wp:attachment":[{"href":"https:\/\/www.staspirc.com\/en\/wp-json\/wp\/v2\/media?parent=25970"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.staspirc.com\/en\/wp-json\/wp\/v2\/categories?post=25970"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.staspirc.com\/en\/wp-json\/wp\/v2\/tags?post=25970"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\n\n\n\nWhat happens if you ignore this signal?<\/h3>\n\n\n\n
\n\n\n\nNicotine and fatigue: Why cigarettes create a false sense of relief<\/h3>\n\n\n\n
\n\n\n\nShort break: A little is a lot<\/h3>\n\n\n\n
\n\n\n\nYour body knows when it's time: Learn to listen to it<\/h3>\n\n\n\n
\n\n\n\nConclusion: Your body is not a machine \u2013 it is a wise partner<\/h3>\n\n\n\n
\n\n\n\n