World’s healthiest rest schedule
World’s healthiest rest schedule
7:30: Get up.
Researchers at the University of Westminster found that those who wake up at 5: 22-7: 21 in the morning have an increased level of a substance that can cause cardiovascular disease in the blood, so after 7:21Getting up is more beneficial to your health.
“When you wake up, turn on the light, which will readjust the biological clock in your body and adjust the sleep and wake-up patterns.
“Said Jim Horn, a professor of sleep research at Loughborough University.
Drink a glass of water.
Water is an essential substance for thousands of chemical reactions in the body.
Drinking a glass of water in the morning can replenish dehydration at night.
7: 30-8: 00: Brush your teeth before breakfast.
“Brushing your teeth before breakfast prevents corrosion, because after brushing your teeth, you can apply a protective layer of fluorine.
Or, just wait half an hour after breakfast before brushing your teeth.
“British Dental Association health and safety researcher Gordon Watkins said.
8: 00-8: 30: Breakfast.
“Breakfast must be eaten because it helps you maintain a stable blood sugar level.
“Said Kevin Wellen, a nutritionist at King’s College, University of London.
You can eat oatmeal for breakfast, these foods have a certain glycemic index.
8: 30-9: 00: Avoid exercise.
Researchers from Brunel University found that athletes who exercise in the morning are more susceptible to disease because the immune system is weakest at this time.
Walking to work.
Researchers at the University of Massachusetts School of Medicine have found that people who walk every day are 25% less likely to catch a cold than those who are sedentary and inactive.
9:30: Start the most difficult job of the day.
Researchers at the Sleep Center in New York found that most people are most awake within an hour or two of waking up every day.
10:30: Let your eyes take a break from the screen.
If you work with a computer, let your eyes rest for 3 minutes after each hour of work.
11:00: Have some fruit.
This is a great way to deal with a drop in blood sugar in the body.
Eat an orange or some red fruit to supplement your body’s iron content and vitamin C content.
13:00: Add some legumes to the bread.
You need a delicious lunch and can release energy slowly.
“Bake beans have residual cellulose, and ketchup can be considered part of the vegetable.
“Dr. Velen said.
14: 30-15: 30: Take a short lunch break.
A university study in Athens found that those who had a 30-minute lunch break each day for at least three lunch breaks each week had a 37% reduction in the risk of death from heart disease.
16:00: Have a cup of yogurt.
Can stabilize blood sugar levels.
Drinking yogurt between meals a day is good for heart health.
17: 00-19: 00: Exercise.
According to the circadian body clock, this time is the best time to exercise, said Sherfield Nick ‘s kinetic doctor Dr. Rick Nick. 19:30: Eat less for dinner.
Eating too much at dinner can cause blood sugar to rise, increase the burden on the digestive system, and affect sleep.
You should eat more vegetables for dinner and eat less calories and protein.
Chew slowly while eating.
21:45: Watching TV.
Relaxing while watching TV at this time will help you sleep, but be careful not to watch TV in bed as much as possible, as this will affect sleep quality.
23:00: Take a hot bath.
“A proper reduction in body temperature helps relax and sleep.
“Professor Jim Horn of the Sleep Research Center at Loughborough University said.
23:30: Go to bed.
If you get up at 7:30 in the morning, falling asleep now can guarantee you 8 hours of lengthy sleep.