For most players, whether you can have a perfect healthy work and rest schedule depends entirely on your good living habits and strong perseverance. From the moment you open your eyes in the morning, your life will step into a healthy life track. The following recommended work and rest schedule covers the best length of time required for eating, exercise and rest every day, so as to help you plan your work and rest time more reasonably.
7:30: get up
researchers at the University of Westminster found that those who get up at 5:22-7:21 in the morning have a higher content of a substance that can cause heart disease in their blood. Therefore, getting up after 7:21 is more beneficial to their health.
turn on the table lamp& ldquo; As soon as you wake up, turn on the light, which will readjust the body clock and adjust the sleep and wake-up modes& rdquo; Jim, Professor of sleep research center at Loughborough University? Horn said.
drink a glass of water. Water is essential for thousands of chemical reactions in the body. Drinking a glass of water in the morning can supplement the water shortage at night.
7:30-8:00: brush your teeth before breakfast
& ldquo; Brushing your teeth before breakfast can prevent tooth corrosion, because after brushing, you can apply a protective layer of fluorine on the outside of your teeth. Or, wait half an hour after breakfast before brushing your teeth& rdquo; Gordon & middot, British Dental Association Health and safety researcher; Watkins said.
8:00-8:30: breakfast
& ldquo; Breakfast must be eaten because it can help you maintain a stable blood sugar level& rdquo; Kevin, nutritionist at King’s College London? Said Willen. You can eat oatmeal porridge for breakfast. This kind of food has a low blood glucose index
8:30-9:00: avoid exercise
researchers from Brunel University found that athletes who exercise in the morning are more likely to be infected with diseases because the immune system is the weakest at this time. Walk to work. Researchers at the University of Massachusetts School of Medicine found that people who walk every day have a 25% lower risk of cold disease than those who sit and don’t exercise.
9:30: start the most difficult work of the day
researchers at the New York sleep center found that most people have the clearest mind within an hour or two of waking up every day.
10:30: take your eyes off the screen
if you work with a computer, take 3 minutes off your eyes every hour.
11:00: eat some fruit
. This is a good way to solve the decline of blood glucose in the body. Eat an orange or some red fruit, which can supplement the iron content and vitamin C content of the body at the same time.
13:00: add some beans and vegetables to the bread
. You need a delicious lunch and can release energy slowly& ldquo; Baked beans are rich in cellulose, and ketchup can be used as part of vegetables& rdquo; Dr. Veron said.
14:30-15:30: take a short lunch break
a university study in Athens found that those who take a lunch break of 30 minutes or more every day and at least three times a week have a 37% lower risk of death from heart disease.
16:00: drink a cup of yogurt
. This can stabilize the blood glucose level. Drinking yogurt between meals every day is good for heart health.
17:00-19:00: exercise
according to the body clock, this time is the best time for exercise, Ruiwo & middot, a kinematics doctor at Sheffield University; Nick said.
19:30: eat less for dinner
eating too much for dinner will increase blood sugar, increase the burden on the digestive system and affect sleep. Dinner should eat more vegetables and less food rich in calories and protein. Eat slowly.
21:45: watch TV
watch TV at this time to relax, which is conducive to sleep, but be careful not to lie in bed watching TV, which will affect the quality of sleep.
23:00: take a hot bath
& ldquo; Proper lowering of body temperature helps to relax and sleep& rdquo; Jim middot, sleep research center, Loughborough University; Professor horn said.
23:30: go to bed
if you get up at 7:30 in the morning, falling asleep now can ensure that you can enjoy 8 hours of adequate sleep.
any attempt to change the biological clock will leave inexplicable diseases to the body. It’s too late to regret it 20 or 30 years later.
I. 9-11 p.m. is the detoxification time of immune system (lymph). During this time, you should be quiet or listen to music.
II. from 11 p.m. to 1 a.m., liver detoxification needs to be carried out in deep sleep.
3, 1-3 a.m., the same is true for the detoxification of bile.
at 3-5 a.m. on Thursday, the detoxification of the lung. This is why people with cough cough most violently during this period, because the detoxification action has reached the lungs; Do not use antitussive drugs, so as not to inhibit the elimination of waste deposits.
at 5-7 a.m., you should go to the toilet to defecate for the detoxification of the large intestine.
at 7-9 a.m., when the small intestine absorbs a lot of nutrition, you should eat breakfast. It’s best for patients to eat early. Before 6:30 and before 7:30, those who don’t eat breakfast should change their habits. Even if they wait until 9 or 10 o’clock, it’s better than not eating.
7. Midnight to 4 a.m. is the spinal hematopoiesis period. You must sleep soundly and should not stay up late.