7:30: Get up. Researchers at the University of Westminster in the UK found that people who get up between 5:22 and 7:21 in the morning have higher levels of a substance in their blood that can cause heart disease, so getting up after 7:21 is more beneficial to health.
Turn on the desk lamp. "As soon as you wake up, turn on the light, which will readjust your internal biological clock and adjust the sleep and wake-up pattern," said Professor Jim Horn of the Sleep Research Center at Loughborough University.
Drink a glass of water. Water is an essential substance for thousands of chemical reactions within the body. Drinking a glass of clear water in the morning can replenish the dehydration state during the night.
7:30-8:00: Brush your teeth before breakfast. "Brushing your teeth before breakfast can prevent tooth decay because after brushing, a fluoride protective layer can be applied to the outside of the teeth. Alternatively, brush your teeth half an hour after breakfast," said Gordon Watkins, a health and safety researcher at the British Dental Association.
8:00-8:30: Have breakfast. "Breakfast must be eaten because it helps maintain stable blood sugar levels," said nutritionist Kevin Wilhelmi from King's College London. Breakfast can include oatmeal, etc., as these foods have a lower glycemic index.
8:30-9:00: Avoid exercise. Researchers from Brunel University found that athletes exercising in the morning are more susceptible to illness because the immune system functions weakest at this time. Walk to work. Researchers from the University of Massachusetts Medical School found that people who walk every day are 25% less likely to catch a cold than those who sit for long periods without moving.
9:30: Start the most difficult task of the day. Researchers from the New York Sleep Center found that most people are clearest-headed one or two hours after waking up each day.
10:30: Let your eyes rest away from the screen. If you use a computer for work, then take a 3-minute break for your eyes every hour.
11:00: Eat some fruit. This is a good way to address a drop in blood sugar. Eating an orange or some red fruits can simultaneously replenish iron and vitamin C content in the body.
13:00: Add some legumes to your bread. You need a delicious lunch that can slowly release energy. "Baked legumes are rich in fiber, and tomato sauce can be considered part of the vegetables," Dr. Weren said.
14:30-15:30: Take a short nap. A study by a university in Athens found that people who take a nap for 30 minutes or longer daily, at least three times a week, have a 37% lower chance of dying from heart disease.
16:00: Drink a cup of yogurt. Doing this can stabilize blood sugar levels. Drinking some yogurt between meals every day is beneficial for heart health.
17:00-19:00: Exercise. According to the body's internal biological clock, this is the best time for exercise, said exercise doctor Nick Revie from Sheffield University.
19:30: Eat less for dinner. Eating too much for dinner can lead to elevated blood sugar and increase the burden on the digestive system, affecting sleep. Dinner should include more vegetables and less calorie and protein-rich foods. Chew slowly while eating.
21:45: Watch some TV. Watching TV at this time to relax is helpful for sleep, but note that lying in bed while watching TV should be avoided as it affects sleep quality.
23:00: Take a hot bath. "An appropriate decrease in body temperature helps relaxation and sleep," said Professor Jim Horn of the Sleep Research Center at Loughborough University.
23:30: Go to bed. If you get up at 7:30 in the morning, going to bed now ensures you enjoy 8 hours of sufficient sleep.
Any attempt to alter the biological clock will leave unexplained diseases in the body, and regretting 20 or 30 years later will be too late.
One, from 9 PM to 11 PM is the detoxification time for the immune system (lymph), during which time one should remain quiet or listen to music.
Two, from 11 PM to 1 AM, liver detoxification occurs, which needs to happen during deep sleep.
Three, from 1 AM to 3 AM, gallbladder detoxification also happens during deep sleep.
Four, from 3 AM to 5 AM, lung detoxification occurs. This is why people with coughs experience the most severe coughing during this time, as the detoxification process has reached the lungs; cough suppressants should not be used to avoid inhibiting the expulsion of waste.
Five, from 5 AM to 7 AM, large intestine detoxification occurs, during which one should go to the toilet to defecate.
Six, from 7 AM to 9 AM, the small intestine absorbs nutrients extensively, and breakfast should be eaten. Patients seeking treatment should eat early, preferably before 6:30, while those focused on health preservation should eat before 7:30. Even if delayed until 9 or 10 AM, it is better than skipping breakfast altogether.
Seven, from midnight to 4 AM is the time when the spine produces blood, during which deep sleep is required, and staying up late should be avoided.
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