Reasonable work and rest time, with the increasing pressure of people's lives, more and more people are busy with work and can't take care of rest time. A good schedule is the guarantee of our health. Let's share a reasonable schedule.

Reasonable work and rest schedule 1 7:00 is the best time to get up, and the body has made all preparations.

Turn on the desk lamp and tell all parts of the body to wake up from sleep as soon as possible and adjust the biological clock. After waking up, you need a glass of warm water. Water is the basic substance of thousands of chemical reactions in human body. Drinking water helps to rejuvenate every cell that is short of water.

Have breakfast from 7: 20 to 8: 00.

You have to eat breakfast, there is nothing to explain! Concentrated work and study in the morning need normal blood sugar to maintain, so prepare a hearty breakfast for yourself and him.

Avoid exercise from 8: 30 to 9: 00. Early morning is not the best time to exercise, because the immune system is the weakest at this time. You can walk to work, but it's healthy.

9:00- 10:00 Schedule the most difficult work, study and work at the best time, with the clearest mind and clearest thinking. Never spend precious time watching movies or visiting Taobao.

Eyes need to rest. Look out the window. My eyes are tired and I need to have a rest.

1 1:00 Have some fruit. Eating fruit in the morning is gold, and the nutrition of fruit can be fully absorbed by the body. Please at this time, blood sugar may drop a little, so that the body can't concentrate on work. Fruit is the best food for dinner.

12:00- 12:30 lunch

A rich lunch replenishes the body with energy, ensures the body's energy demand, and don't forget to eat more beans.

Noon time

13:00- 14:00 for a nap. Taking a 30-minute lunch break will make you energetic and, more importantly, healthier. Visiting Taobao and chatting can't help you get sleepy, but it will be even more sleepy when you stop. The best way to rest is of course a nap.

Afternoon time

14:00- 16:00 do creative work. Afternoon is the most active time for people to think, which is very suitable for doing some creative work. Think about the innovation at work, even a small improvement will make great achievements over time.

16:00 drinking a cup of yogurt around four o'clock can replenish the blood sugar lost by the body.

16: 10-18: 00 do detailed work every day and reflect10 minutes, and you will succeed early! At this time, 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 this, spend 10 minutes summing up the day's work.

18: 00- 19: 00 after a busy day at dinner time, it is also necessary to prepare a rich dinner at this time! It should be noted that you should eat more light and digestible meals for dinner, and try not to eat some irritating or greasy foods, which will be bad for your stomach over time.

Late rest time

19:00 The best exercise time is to have a rest after dinner and start fitness. You can choose relatively gentle brisk walking, jogging or swimming, and exercise according to your personal needs, which can not only consume dinner calories, but also easily lose weight. The most important thing is not only that you exercise for more than 40 minutes, but also that you insist on it for a long time.

Watching TV or reading at 20:00 is too hard. Just watching TV or books and magazines for a while will make you more relaxed and casual. If you want to learn more, you might as well read some professional books, which is very important for your personal accumulation.

Taking a hot bath at 22:00 is helpful to cool down and clean the body, which is conducive to relaxation and sleep.

Go to bed at 22:30. In order to ensure adequate sleep and body system, it's time to go to bed. Trying to reverse the circadian clock will leave an indelible mark on the body. After 35 years old, you will understand what it means to "find someone sick".

Reasonable work and rest schedule 2 Best sleep time for all ages

/kloc-the best sleep time for infants under 0/year old: every day 1 6 hours.

Babies under one year old are the people who need sleep most. At this time, adequate sleep can ensure the baby's development. Generally, it is more appropriate to keep 16 hours every day. Whether you sleep during the day or at night, you must ensure the accumulated sleep time.

1 ~ 3 years old children's best sleep time: every night 12 hours.

Babies of this age have slowly started to eat complementary foods, and some have already finished adult meals. They have more activities during the day than babies under one year old, so they sleep much less. Generally, it is more appropriate to keep 12 hours of sleep at night. In addition, it is almost necessary to take a nap for an hour or two during the day.

The best sleep time for children aged 4 ~ 12: sleep 10 ~ 12 hours every day.

Children of this age develop rapidly, and adequate sleep time is the basis to ensure their healthy growth and development. Younger children sleep about 65,438+00 hours a day, while older children sleep about eight or nine hours. In any case, parents should pay attention to the daily supervision of children's sleep.

/kloc-the best sleep time for people aged 0/3 ~ 29: about 8 hours a day.

People of this age are the most youthful and energetic, and it is usually enough to keep it for about 8 hours every day. Getting into the sleep habit of going to bed early and getting up early, not staying up late and staying in bed on weekends can help you develop a good biological clock.

The best sleep time for people aged 30-60: about 7 hours a day.

Middle-aged and elderly people need less sleep time than young people. Generally, about 7 hours a day is enough. Too much sleep is bad for health, and they are prone to some diseases.

The best sleep time for people over 60 years old: 5.5~7 hours a day.

Old people do not sleep as long as young people. One is that the elderly themselves are prone to sleep for too long, and the other is that sleeping too much is not conducive to brain health and is prone to aging. According to the survey, the average sleep time of the elderly exceeds 7 hours for a long time, which will lead to poor memory and even increase the risk of Alzheimer's disease.

Reasonable rest time 3 children's sleep time

Generally speaking, children need a lot of time to fall asleep. After all, children are growing up. Let's start with the specific time.

1 to 2-year-old children sleep every day 16 to 17 hours. Children of this age are advised to sleep as long as they want.

For children aged 3 to 4, it is best to ensure that 12 hours or more.

Children aged 5 to 7 sleep 1 1 hour every day.

Children aged 8 to 15 sleep for 9 to 10 hours every day.

I firmly believe that careful parents will not find it too difficult. This is the children's bedtime.

Adolescent sleep time

15- 18 teenagers and children have 8 to 9 hours of sleep quality every day.

19 to 23 years old, 8 hours of sleep every day is enough, and naturally you can sleep longer. (Nature 18 to 23 already belong to adults. )

Sometimes teenagers feel very eager to fall asleep, and they can sleep for an extra hour or two at this time.

Adult sleep time

Adults sleep seven to eight hours a day.

Adult bedtime

It is best for adults to sleep more than 6.49 hours a day. Naturally, they have the least sleep time at this time, and finally sleep for 8 hours every day.

Sleep time of the elderly

With the growth of age, the elderly sleep less and less at night, and they will wake up from sleep in 7 hours or even 5.5 hours. And sleep shallow, a little noise may wake up.

However, the elderly prefer to take a nap. The general nap time is 1.30 to 3 hours.

Ladies had better go to bed.

It is best to arrive from 10 at 6: 00 pm, usually 7 to 9 hours. 10 goes to sleep because it has a very good detoxification effect on the human body at this moment. For ladies who love skin care, this is the best time.

FREQUENTLY ASKED QUESTIONS

If you don't have a good rest, it is very easy to cause depression and accelerate skin aging. Regardless of men, women and children, we must ensure adequate sleep time.

Reasonable schedule 4 What should the correct schedule be?

1, go to bed at 23:30. In fact, the correct schedule should be before 1 1: 30 every day, because only then can you sleep for more than eight hours a day and devote yourself to your work energetically the next day.

2.7:40-8:20 for breakfast. In this way, you can provide nutrition and energy for your body in the morning. It is best not to arrange breakfast after ten o'clock, because it is close to noon after ten o'clock. If you eat too much breakfast at this time, you may lose your appetite at noon. You must eat regularly.

3. Working hours are from 9: 00 to 10: 00. It is best to do the hardest work of the day from 9 am to 10 am, because the mind is most active at this time. If you do difficult work at this time, it is likely to improve your work efficiency.

Take a nap for half an hour after supper. After lunch at noon, you can have a rest, such as taking a 40-minute nap. Don't underestimate this 40-minute nap. Sleeping for 40 minutes can ensure that you can devote yourself to work and study energetically in the afternoon. Some people just don't have the habit of taking a nap and yawn in the afternoon. In fact, this will reduce your work efficiency. Do not save 40 minutes.

5./kloc-eat at 0/8: 00. It is best to eat dinner before six o'clock in the afternoon and try not to eat after eight o'clock, because eating at this time will increase the burden on the stomach and may lead to obesity.

You can go for a walk in the evening or stay at home and read for a while. These are all good choices, but don't take a bath before going to bed, and don't do strenuous exercise, because if you do strenuous exercise, it will probably lead to insomnia and sleep at night.