7:30-8:00: Brush your teeth before breakfast. Brushing your teeth before breakfast can prevent tooth decay, because you can coat your teeth with a fluorine-containing protective film after brushing your teeth. Or, wait half an hour after breakfast before brushing your teeth.
8:00-8:30: Have breakfast. Breakfast is necessary because it can help you keep your blood sugar level stable.
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 sit and exercise for a long 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 when they wake up within an hour or two every day.
10:30: Take your eyes off the screen and have a rest. If you work on the computer, take a three-minute break every hour.
1 1: Have some fruit. This is a good way to lower blood sugar. Eat an orange or some red fruit, and supplement iron and vitamin C.
13:00: Add some beans and vegetables to the bread. You need a delicious lunch, and you can release energy slowly. Baked beans are rich in cellulose, and tomato sauce can be used as a part of vegetables.
14:30- 15:30: lunch break. A university study in Athens found that people who take a lunch break of 30 minutes or more every day and at least three times a week have a 37% lower risk of dying of heart disease.
16:00: Have a cup of yogurt. This will stabilize the blood sugar level. Drinking cheese after meals every day is good for heart health.
17:00- 19:00: exercise. According to a sports scientist at the University of Sheffield, according to the biological clock, this 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, eat more vegetables, eat less calories and protein's rich food. Eat slowly and chew carefully.
2 1:45: watch TV. Watching TV for a while to relax at this time is helpful to sleep, but it should be noted that you should try not to watch TV in bed, which will affect the quality of sleep.
23:00: Take a hot bath. "Moderate low temperature helps to relax and sleep," said Professor Jim Horn of Loughborough University's Sleep Research Center.
23:30: Sleep. If you get up at 7:30 in the morning, sleeping now can guarantee you enough sleep for 8 hours. Any attempt to change the biological clock will leave a mysterious disease to the body. It's too late to regret it after 20 or 30 years.
Extended data
About13 of a person's life is spent in sleep, which is the process of human life reproduction; Without good sleep, there is no clear mind and healthy body. Sleep is as important to health as sunshine, air, food and water. In the past, people often thought that insomnia was a privacy issue, and once it was said, it would be considered as "worrying", so they were often ashamed to say it.
Taking sleep as the "public topic" of sleep day itself shows that people's health awareness is improving, and when many people suffer from insomnia, it shows that sleep is not only a personal problem, but also a group and social phenomenon.
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People's Network-People's Daily People's Comment: Regulating Life Breath with Sleep