How to adjust your work and rest schedule

In our lives, many people have irregular work and rest schedules, which can cause various physical diseases. At this time, we should formulate a reasonable work and rest schedule to study, work and rest well. Only by combining work and rest and exercising properly can we develop a good body. Otherwise, even if we make more money, it is a loss if we lose our health. So how can we adjust our work and rest schedule?

First, plan a regular life every day

Make a detailed schedule for your day and then execute it carefully. Sticking to it can improve your self-discipline and make your life more regular.

Second, stay away from the bed

As the saying goes, "Nothing tastes better than dumplings, and nothing is more comfortable than lying down." Going to bed late is because you don’t want to sleep, and you don’t want to sleep because you are energetic, and you are energetic because you sleep too much during the day. This vicious cycle continues and leads to staying up late for a long time. So be sure to set the alarm clock and get up on time, and don't lie in bed when you have nothing to do at home.

3. Soak your feet or take a bath before going to bed

Taking a hot bath or soaking your feet before going to bed can help you fall asleep. Don't watch stimulating movies or surf the Internet endlessly. You must create a comfortable environment for yourself!

Fourth, keep exercising every day

Regular exercise can help you fall asleep faster and enter deep sleep, but don't exercise before going to bed, otherwise you will be too excited to fall asleep.

What are some ways to promote early sleep and early rise?

As long as you are willing, you can definitely develop the habit of going to bed early and getting up early. Understanding the above principles, we can naturally use some small measures to help us adjust our biological clock. for example:

1. Increase lighting intensity

First of all, go to bed early, this is self-discipline. If you want to get up early, you need to increase the lighting intensity when you get up. For example, you can stop using the thick curtains in your home and replace them with ones with weaker light-blocking properties.

2. Diet therapy nourishes the liver and helps sleep

First, diet therapy. It is not recommended to take too many western medicines, as they are definitely harmful to the body. Dietary therapy for liver nourishment is currently the safest method with no side effects, although the effect may be slower to take effect. Eat more liver-nourishing foods. If you don’t know, you can search it online. Protein can repair the liver. “High-protein, low-calorie” foods such as eggs, tofu, milk, fish, and chicken. In addition, there are some foods that can be used as both medicine and food, such as Pueraria lobata, buckwheat rice, wolfberry, soybeans, etc., which are better for nourishing and protecting the liver than eating meat. Many people say that eating Pueraria lobata or wolfberry alone is not effective. You can try drinking their bacterial liquid. The effect of probiotics is more suitable for the stomach of modern people, thereby increasing the body's absorption rate. Pueraria lobata liquid, for example, can be purchased on popular online platforms.

To protect the liver, the following foods are suitable for both medicinal and edible use: Pueraria root, buckwheat, and wolfberry.

3. Avoid excitement before going to bed

If you are not required to work for the evening shift, please adjust your working hours and do not work right before going to bed. In addition, avoid strenuous exercise before going to bed, whether you want to have sex or just exercise, it is best not to do it to prevent excessive excitement and make you lose your sleepiness.

4. Turn off the lights as early as possible

When the light is dim, people are more likely to feel sleepy. So you can try to turn off the lights early and lower the brightness of your phone. Of course, it is best not to play with your phone. You might as well spend more time getting sleepy.

5. Persistence is the most important

It’s a lot to say, but whether you can do it is another matter. Everyone should proceed step by step, overcome all difficulties, ask for help and supervision when necessary, and persist in going to bed early and getting up early for a long time. This will be effective and is the most important thing.