Seven o'clock: get up.

The best time to get up is to drink a glass of water after getting up, which can supplement the water shortage at night.

7:00-7:20: Brush your teeth before breakfast.

Brushing your teeth before breakfast can prevent tooth decay, because you can coat a fluorine-containing protective layer on the outside of your teeth after brushing. Or, wait half an hour after breakfast If you work with a computer, rest your eyes for 3 minutes every hour you work.

7:20-8:00: Have breakfast.

Be sure to eat breakfast because it can help you keep your blood sugar level stable.

8:30-9:00: Avoid exercise.

Athletes who exercise in the morning are more likely to get sick because the immune system is the weakest at this time.

9:30: Start the most difficult work of the day.

Researchers at the new york Sleep Center found that most people are most awake within an hour or two of waking up every day.

10:30: Take your eyes off the screen and have a rest.

If you work with a computer, rest your eyes for 3 minutes every hour you work.

11:Have some fruit.

This is a good way to solve the problem of falling blood sugar in the body. Eating an orange or some red fruits can not only supplement the iron content in the body, but also supplement the vitamin C content in the body.

It's time for lunch.

A hearty lunch can increase physical function and make full physical preparation for afternoon work.

13:00- 14:00: Take a short lunch break.

A study by a university in Athens found that people who take a lunch break for 30 minutes or more at noon every day and at least three times a week have a 37% lower chance of dying of heart disease.

16:00: Have a cup of yogurt.

Doing so can stabilize blood sugar levels. Drinking yogurt between meals every day is good for heart health.

17:00- 19:00: exercise

According to the biological clock in the body, this time is the best time to exercise.

19:30: Eat less for dinner.

Eating too much at dinner will lead to high blood sugar, increase the burden on the digestive system and affect sleep. Dinner should eat more vegetables and less food rich in calories and protein. Chew slowly when you eat.

20:00: Watch TV or study.

Watching TV to relax at this time is helpful to sleep, but be careful not to watch TV in bed as much as possible, which will affect the quality of sleep.

22:00: Take a hot bath.

Proper hypothermia helps to relax and sleep.

22:30: Sleep.

If you get up at 7 o'clock in the morning, falling asleep now can ensure that you enjoy enough sleep.