The most scientific work and rest schedule

For many people, daily normal rest is a good way for them to restore their physical condition, but for some people who work or study, they basically do not have a reasonable schedule every day. Basically, we are disturbed by all kinds of complicated and trivial matters. In the long run, it has a great impact on our physical condition. So for a normal person, what should be the most scientific schedule? Let’s take a look at it together below.

Get up at 7:30 and drink a glass of water. Researchers at the University of Westminster found that no matter when you go to bed, people who get up between 5:22 and 7:21 the next morning have the highest level of the stress hormone cortisol in their blood. Cortisol makes people more susceptible to heart attacks. Therefore, getting up after 7:21 in the morning has a protective effect on health. Various chemical reactions and activities in the human body require water. Lack of water can cause headaches, dry skin and eye pain. Drinking water in the morning can effectively relieve the body's dehydration symptoms at night.

Brush your teeth before breakfast between 7:30 and 8:00 so that your teeth can be effectively protected by fluoride during breakfast and prevent tooth decay. Otherwise, brush your teeth half an hour after breakfast.

8:00-8:30 Eat breakfast and use sunscreen products "Never skip breakfast, it is necessary to balance the blood sugar level in the human body." Dr. Kevin Willan, a natural science expert and nutritionist at King's College London, suggested. Try oatmeal, which has a low glycerol index, meaning it releases energy slowly, keeping you less hungry for a longer period of time. "Even in cloudy or cold weather, the skin may be damaged by ultraviolet rays," said Dr. Colin Holden, president of the British Association of Dermatologists. "Ultraviolet rays can cause skin cancer, and using sunscreen products with an SPF value of 15 or above will effectively protect the skin."

Don't do physical exercise between 8:30 and 9:00. Researchers at Brennell University in Middlesex, England, found that athletes who train in the morning are more susceptible to infectious diseases because the human immune system is weakest during this period.

9:00-9:30 Take off your coat. Tight clothing can distort your posture and cause back pain. That's the opinion of Robin Shepherd, executive chair of the British Orthopaedic Council.

Start work at 9:30. Researchers at the New York Insomnia Treatment Center found that most people's thinking is most agile one to two hours after waking up, and this is when they start to deal with the most mentally demanding work and things.

10:30 Leave the computer and take a break. If you use a computer all day at work, you should give your eyes at least three minutes of rest every hour to better protect the internal structure of the eyes and the surrounding muscles. When we read on a computer screen, the eye's focusing system will lock onto this spot, thus triggering this muscle and causing visual fatigue. "We blink from time to time to keep our eyes moist, but when people concentrate on looking at a computer screen, they hardly blink, which of course causes dry eye fatigue," he said.

11:00 Eat some fruit This is the best way to meet the calorie needs during work in the morning. It is best to eat some dark green vegetables every day, such as spinach or red fruits. Vegetables contain four times as much iron as fruit.

13:00 Eat some baked bean products. At this time, we need to eat lunch to fill our stomachs and provide slow-release energy for afternoon activities. “The baked beans are extremely high in fiber, and the tomato sauce gives you the benefits of both fruit and vegetables in one,” Dr. Whelan says.

Chewing some sugar-free gum will promote saliva secretion. The minerals contained in saliva can effectively protect tooth enamel, so that people will not get cavities even if they eat sweet or sour foods. Researchers at the University of Glasgow in Scotland found that chewing gum can also suppress appetite, and those containing xylitol can reduce the chance of harmful bacteria eroding teeth.

14:30-15:30 Take a nap. The human body clock needs a small buffer at this time. Researchers at the University of Athens found that people who took naps of 30 minutes or more at least three times a week were 37% less likely to develop heart disease than others.

Drink a can of yogurt at 16:00. This will stabilize the blood sugar level in the body and relieve fatigue after intense work. Plain yogurt can effectively balance the level of flora in the human intestine.

Go to the gym to exercise from 17:00 to 19:00. According to the rules of the human body clock, this is the best time to exercise. At this time, it is especially suitable for swimming. Swimming for 20 minutes will burn 240 calories, and at the same time, the muscles of the whole body will also undergo aerobic exercise.

19:00 Have a drink to relax Researchers at the University of London found that those who drink a small amount of alcohol regularly every day have significantly sharper thinking than those who abstain from alcohol. The reason may be that alcohol increases blood flow to the brain and thus improves people's thinking ability.

Have a small dinner at 19:30. If the dinner is rich in carbohydrates, it will cause the blood sugar level in the human body to rise, making the digestive system in an overloaded state, thus affecting sleep. A better dinner option would be a hearty meal of vegetables with a small amount of carbohydrates and protein, eaten slowly and chewing thoroughly. He said: "It takes about 15 minutes for the brain to register that it is full, so if you eat too fast you will end up eating too much."

21:45 Turn off the TV to avoid overstimulation of the brain and thus affecting sleep. For the same reason, you can't watch TV in bed.

23:00 Take a hot bath Professor Jim Horn of the Sleep Research Center at Loughborough University suggested: "If you want to sleep well, you have to lower your body temperature appropriately. After taking a hot bath, the body's own body temperature will drop quickly."

Going to bed at 23:30 will ensure you get eight hours of sleep if you wake up at 7:30 the next morning. Although there is no consensus on how much sleep adults need each day, Professor Horn pointed out that on average, adult men should sleep about seven hours a day, while women should sleep seven hours and 20 minutes.