Get up at half past seven and drink a glass of water.

Researchers in university of westminster found that no matter when you sleep, people who get up from 5: 22 am to 7: 00 am the next day have the highest content of the stress hormone cortisol, which makes people more likely to induce heart attacks. So getting up after 7 am 2 1 has a protective effect on health.

All kinds of chemical actions and activities in the human body need water. Lack of water can lead to headache, dry skin and eye pain. Drinking water in the morning can effectively alleviate the symptoms of water shortage in the body at night.

Brush your teeth before breakfast from 7: 30 to 8: 00.

In this way, you can effectively protect your teeth and prevent tooth decay at breakfast. Otherwise, brush your teeth half an hour after breakfast.

Eat breakfast from 8: 00 to 8: 30 and use sunscreen products.

"No, don't eat breakfast, it is necessary to balance the blood sugar level in the human body." Dr Kevin Willand, a natural science expert and nutritionist at King's University London, suggested. Try oatmeal. Its glycerol index is very low, which means that it will slowly release energy, making you less likely to feel hungry for a long 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 induce skin cancer, and using sunscreen products with SPF of 15 or above can effectively protect the skin."

Do not do physical exercise from 8: 30 to 9: 00.

Researchers at Brunel University in middlesex, England, found that athletes who train every morning are more likely to get sick, because the immune system in the human body is the weakest at this time.

Take off your coat from 9: 00 to 9: 30.

Too tight clothes will distort people's posture, leading to backache. This is the view of Robin Shepard, executive chairman of the British Orthopaedic Council.

Work starts at 9: 30

Researchers at the new york Insomnia Treatment Center found that most people are most alert after waking up for an hour or two, and then start to deal with the tasks and things that require the most brain power.

Give the computer a rest.

If you use the computer all day at work, you should give your eyes at least three minutes' rest every hour, so as to better protect the internal structure and surrounding muscles of your eyes.

When we read in front of the computer screen, the focusing system of our eyes will lock here, which will trigger this muscle and cause visual fatigue. "We blink from time to time to keep our eyes moist, but when people concentrate on looking at the computer screen, they hardly blink, which of course leads to dry eyes and fatigue." He said.

1 1: 00 Have some fruit.

This is the best way to meet the calorie demand for work in the morning. It is best to eat some dark green vegetables every day, such as spinach or red fruit. The content of iron in vegetables is four times that of vitamin C in fruits.

/kloc-eat some baked bean products at 0/3: 00.

At this time, you need to have lunch to satisfy your hunger and provide slow-release energy for afternoon activities. "Baked beans are extremely rich in fiber, while tomato sauce can combine the effects of fruits and vegetables," said Dr. Willand.

Chew some sugar-free gum

This will promote the secretion of saliva, and the minerals contained in saliva can effectively protect the enamel, so that people will not grow cavities even if they eat sweet or sour food. Researchers at the University of Glasgow in ancient Scotland found that chewing gum can also suppress appetite, and chewing gum containing xylitol can also reduce the chance of harmful bacteria eroding teeth.

Nap time 14: 30- 15: 30.

At this time, the biological clock needs a little buffer. Researchers at the University of Athens found that people who take naps for 30 minutes or more at least three times a week have a 37% lower risk of heart disease than others.

16: 00 canned yogurt

This can stabilize the blood sugar level in the human body and relieve fatigue after intense work. Original yogurt can effectively balance the flora level in human intestine.

17: 00- 19: 00 go to the gym to exercise.

According to the law of human biological clock, this is the best time for exercise and exercise. This time is especially suitable for swimming. Swimming for 20 minutes will burn 240 calories, and the whole body muscles will also have an aerobic exercise.

/kloc-have a little wine to relax at 0/9: 00.

Researchers at the University of London found that those who regularly drink a small amount of alcohol every day are obviously more acute than those who give up drinking. The reason may be that alcohol increases the blood flow to the brain, thus improving people's thinking ability.

/kloc-have a small meal at 0/9: 30

If the carbohydrate content in dinner is rich, it will cause the blood sugar level in the human body to rise, which will overload the digestive system and affect sleep.

A better dinner choice should be rich in vegetables, a small amount of carbohydrates and protein, and you should chew slowly when eating. He said: "The human brain won't realize that it is full until 15 minutes later, so the result of wolfing down can only be to eat a lot."

2 1: 45 Turn off the TV.

This is done to prevent the brain from being overstimulated and affecting sleep. Similarly, you can't watch TV in bed.

Take a hot bath at 23: 00

Professor Jim Horn from Loughborough University's Sleep Research Center suggested: "If you want to sleep soundly, you have to lower your body temperature properly. After taking a hot bath, the body's own body temperature will soon drop. "

Go to bed at 23: 30

If you get up at 7: 30 the next morning and go to bed at this time, you can ensure eight hours of adequate sleep. Although there is no conclusion on how long adults need to sleep every day, Professor Horn pointed out that on average, adult men should sleep about seven hours a day, while women should sleep seven hours and twenty minutes.