Girls live a regular routine, and sleep accounts for one-third of our lives. In fact, most people's sleep time is not fixed now, and adequate sleep time is very helpful to our health. Let's learn about the regular life routine of girls.

Girls live and work regularly 1 7:00: get up. Researchers in university of westminster, England, found that those who get up between 5: 22 and 7:00 in the morning have a high content of a substance that can cause heart disease, so getting up after 7: 00 is more beneficial to their health.

Turn on the light. "Turn on the light as soon as you wake up, and the light will readjust the body's biological clock and adjust the sleep and wake-up modes." Jim Horn, a professor at Loughborough University's Sleep Research Center, said.

Drink a glass of water. Water is the basic substance of thousands of chemical reactions in human body. Drinking a glass of water in the morning can supplement the lack of water at night.

7: 00-7: 20: Brush your teeth before breakfast. "Brushing your teeth before breakfast can prevent tooth decay, because after brushing your teeth, you can coat a fluorine-containing protective layer on the outside of your teeth. Or, just wait half an hour after breakfast before brushing your teeth. " Gordon Watkins, a health and safety researcher at the British Dental Association, said.

7: 20-8: 00: Have breakfast. "Be sure to eat breakfast because it can help you keep your blood sugar level stable." Kevin Ware Lun, a nutritionist at King's College London, said. You can eat oatmeal for breakfast, and your blood sugar index is low.

8: 30-9: 00: Avoid exercise. Researchers at Brunel University found that athletes who exercise in the morning are more likely to get sick, because the immune system is the weakest at this time. Walk to work. Researchers at the University of Massachusetts School of Medicine found that people who walk every day are 25% less likely to catch a cold than those who are sedentary.

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.

12:30: Add some beans and vegetables to the bread. You need a delicious lunch to release energy slowly. "Baked beans are rich in cellulose, and ketchup is also a part of vegetables." Dr. Whelan said.

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. Rivo Nick, a doctor of kinematics at the University of Sheffield, said that according to the biological clock in the body, this time is the best time for 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 is helpful for relaxation and sleep," said Professor Jim Horn from the Sleep Research Center of Loughborough University.

22:30: Sleep. If you get up at 7 o'clock in the morning, falling asleep now can ensure that you enjoy enough sleep. Any attempt to change the biological clock will leave the body with inexplicable diseases, and it will be too late to regret it after 35 years.

1 and 9- 1 1 at night are the time for the immune system (lymph) to detoxify. During this time, you should be quiet or listen to music.

2. At night 1 1- 1 in the morning, liver detoxification needs to be carried out while sleeping.

3. In the morning 1-3, the detoxification of gallbladder is the same.

4, 3-5 am, lung detoxification. This is why people who cough the most during this time, because the detoxification has reached the lungs; Do not use cough medicine, so as not to inhibit the elimination of waste.

5, 5-7 am, detoxification of the large intestine, you should go to the toilet to defecate.

6, 7-9 am, when the small intestine absorbs a lot of nutrients, it is time to eat breakfast. It is best for patients to eat early, before 6: 30, and before 7: 30 for health-preserving people. People who don't eat breakfast should change their habits, even if it is postponed until 9 o'clock or 10, it is better than not eating at all.

7. Midnight to 4 am is the crista hematopoiesis period. Be sure to sleep soundly and don't stay up late.

Girls' life rules and routines 2. The most normal life rules and routines of human beings.

1 get up at seven o'clock.

Get up in the morning sun.

A cup of warm water is a necessity after getting up early.

Can give you the best start to the day.

2.7:20-8:00 for breakfast.

You need a nutritious breakfast.

A good breakfast can make you full of energy all day.

Avoid strenuous exercise from 3.8: 30 to 9: 00.

Morning is the weakest time of human immune system.

Don't do strenuous exercise. Walking to work is a good choice, healthy and comfortable.

4.9:00- 10:00 to do difficult work.

The brain is clearest and sharpest in the morning.

Should be used to do the most difficult things.

For example, solving difficult problems in work and sketching complex statements. Make full use of the waking brain in the morning.

5. 10:30 Let your eyes have a rest.

It's almost 10: 30. Get up and walk, look at the distance, do eye exercises and relax your eyes.

6. 1 1:00 Have some fruit.

For those who work in the morning, it's time to eat some fruit. Morning is the best time to eat fruits all day, because the human body is best suited to absorb the nutrients in fruits and vegetables. It can also supplement the blood sugar that our brain urgently needs.

7、 12:00- 12:30

If you have a full lunch, you should get enough protein at noon. Bean food is the best choice.

Although it is lunch, people who sit in the office for a long time should not eat too much greasy.

8./kloc-take a nap at 0/3: 00-14: 00.

Time after lunch is precious, so you'd better take a nap.

Some people like to go shopping in Taobao at noon or play intense games, which will make their brains in an excessively tense state and lead to physical fatigue in the afternoon.

9. 14: 00- 16: 00 to do creative work.

Afternoon is the most active time for thinking, which is very suitable for doing some creative work. Think about the innovation at work, even if it is a small change, it will make great achievements over time.

10 and 16:00 have a cup of yogurt.

At about four o'clock, have a cup of yogurt.

It can replenish the blood sugar lost by the body.

I am about to enter the most intense work of the day.

1 1、 16: 10- 19:00

From four to seven o'clock, the body and brain are at the peak of the day. At this time, we should do detailed and in-depth work.

Don't rush home after completing these tasks. Take 10 minutes to summarize the day's work:

What good storage did you get today?

What experience have you accumulated?

What new tools have you learned?

Confirmed what idea? ...

Give yourself 10 minutes to reflect every day, and you will succeed early!

12, 19:00 Best exercise time

Eat a little after work, don't eat too much for dinner, just three points full.

After dinner, have a rest first, and then start exercising. Walking first and then jogging is very healthy exercise.

13, watch TV or read books at 20:00.

After exercise, you can watch TV, or open the books in the reading plan to relax reading. The best choice is to keep thinking and working in entertainment and leisure, which will collide with unexpected sparks. The essence of the combination of work and rest is that there is still a string worrying about work in leisure time. When I am a little inspired, generate will seize it immediately.

14, take a hot bath at 22:00.

After a busy day, you can take a hot bath to completely relax and wash away the fatigue of the day.

15, sleep at 22:30.

At eleven o'clock, all organs of the human body are at rest. Don't go against the natural laws of the body, relax and have a good sleep. Tomorrow will be another relaxing day.

Rule 3 of girls' work and rest: What time do you sleep and stay up late? Keeping a regular schedule is not staying up late.

Staying up late has become the norm for young people, and even a word called "revenge staying up late" has been derived, which means that you can't enjoy the time alone during the day because of work and study, and you need to make up for it at night. However, you need to understand the misunderstanding of staying up late. Sleeping late doesn't mean staying up late, and going to bed early doesn't mean being healthy.

Generally speaking, staying up late after 1 1 in the evening belongs to staying up late. 1 1 is the natural biological clock, which is the beginning of human metabolism in one day. Many body functions begin to rest and repair at this time. For example, the physiological function of bile begins to store and excrete bile; The liver begins to oxidize and store liver sugar; Secreted proteins begin to synthesize and so on. The liver is the largest digestive gland in the human digestive system, which can promote the improvement of some toxic substances. The heart and lungs deliver filtered fresh blood to all organs of the body.

In fact, falling asleep at a certain time is not a healthy sleep. At present, it is recognized that there are two factors regulating sleep, one is biological clock, and the other is sleep self-balance. In other words, one key point of sleep is regularity, and the other is adequate sleep. If the biological clock is irregular, it will lead to endocrine disorders, and the longer you wake up, the more tired you feel and the more you need to sleep.

So when do you sleep and stay up late at night? Experts explained that this should be calculated according to everyone's own biological clock, and it is not a matter of staying up late to maintain a certain regular schedule. In addition, the environmental factor that has the greatest influence on the biological clock is light. Even at night, make sure there is enough artificial light for lighting. Sleeping in extremely weak light during the day will simulate an environment where the cycle of light and dark is reversed, which is a hint to the body and allows the body to have a benign metabolism.

Some people want to ask: Does it count as staying up late if you don't sleep for an hour or two every day? Experts say that not everyone needs to sleep eight hours a day to get enough sleep. Even if some people go to bed early every day, the consequences of long-term chronic sleep deprivation are more serious than acute staying up late.

Studies have shown that reducing sleep for 2 hours a day for two weeks and staying awake for 48 hours will reduce the cognitive function of the brain. However, chronic lack of sleep requires more recovery time than overnight, so long-term lack of sleep seems to save time, but it is not worth the candle.

Can you get some sleep after staying up late? Occasionally staying up late can make up for it, and it will definitely be better than not making up at all. Studies have shown that after a sleepless night, it takes an average of about a week to learn and remember the state before staying up late, which is difficult to make up if you often stay up late. For people who have been working only at night, staying up at night is not a problem, because they have regular schedules.

The problem is that these people have to keep changing shifts between day and night work. The International Agency for Research on Cancer (IARC) clearly pointed out that it is carcinogenic to work in shifts and disturb the biological clock.

So for those who have to stay up late, what dietotherapy can help them recover after staying up late? Dietotherapy belongs to the category of traditional Chinese medicine, focusing on the harmony between yin and yang. In order to make the body reach a state of balance between yin and yang, you can usually cook some soup to drink.

Moistening lung, clearing heat and resolving phlegm can be served with Sydney, tremella, apricot and pig bone soup; Nourishing stomach, invigorating qi and blood, invigorating spleen and eliminating dampness can be drunk together with yam, red dates, coix seed, euryales seed, lily and pig bone. Damp-removing and bone-clearing fire can be drunk with Gegen crucian carp soup; Anti-computer radiation, skin care, nourishing the liver and improving eyesight can be drunk with carrot and corn spine soup. Eating less fried food and more fresh vegetables and fruits is good for your health.

To sum up, healthy sleep needs to ensure two points, one is adequate sleep time, and the other is a regular biological clock. These two points are crucial and indispensable, and they are also the basis for judging whether to stay up late. If you can maintain a stable sleep cycle, even if you go to bed at 3 am and get up at noon 1 1, you won't stay up late, because the balance of your body will change with the change of work and rest time.