Get up at 5: 00 to 5: 30 every morning, run, and then do simple physical training. Don't eat before work. Don't do any training at noon. You must take a nap, even if it is only for a while. Go home for dinner after work in the evening. As for what to do in an hour or so, I think you also know that about an hour or two is enough. Don't go to bed immediately after you get home. Sleep for half an hour and have a glass of milk before going to bed.