Women's best schedule, 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 best schedule for women.

The best schedule for women is 17:00: 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.

When is the best sleep time for two people?

According to the season

The best sleep time in spring and summer: 22: 00 ~ 23: 00; Then 12: 00 to 13:00, it is best to take a nap. Go to bed late in spring and summer and get up early, and sleep for 5 ~ 7 hours every day.

The best sleep time in autumn and winter: 21:30 ~ 22: 30; It is advisable to go to bed early and get up early in autumn, and sleep for 7-8 hours every day; It is advisable to go to bed early and get up late in winter, and you need to sleep for 8 ~ 9 hours every day.

According to different ages

The best sleep time for children: sleep before 20: 30, and keep enough sleep 12 hours or more. Because children are in the period of brain development, sleep can promote brain development very well.

The best sleep time for teenagers: go to bed around 22 o'clock, and you should have nine hours of sleep. This will keep them fresh all day.

The best sleep time for adults: 2 1: 00 ~ 22: 00, and 7-8 hours of sleep should be guaranteed. If you stay up late for a long time, it will cause endocrine disorders, too much and too little are not conducive to your health.

The best sleep time for the elderly is 20: 00 ~ 2 1: 00, and 6-7 hours of sleep should be guaranteed. Because the metabolism of the elderly is slow, sleep can be reduced appropriately.

The best schedule for women 3 The best schedule for fitness and sleep is conducive to muscle growth.

2 1:00 Quiet preparation before going to bed

Our bodies begin to detoxify at 9: 00 p.m., so from 9: 00 p.m., we try to calm down, listen to soothing music, read our favorite books, and make the body transition from a busy day to a calm state. At this time, you can also take a hot bath to relax your whole body.

The time from 2 1:00 to 23:00 is also the time for heart detoxification. Don't let your mood be too anxious, which is more conducive to heart health.

22:00 the rest of the kidney

From 10: 00, we will lie in bed and fall asleep slowly, because from 1 1: 00, our kidneys will detoxify, and this process can only be carried out when we are asleep, so get ready for bed at 10: 00!

Kidney is the most important excretory and endocrine organ of human body, which plays an important role in maintaining the stability of internal environment. When blood flows through the kidney, metabolic waste, water and inorganic salts form urine in the kidney and are excreted. According to the theory of traditional Chinese medicine, once the kidney is damaged, the whole body is like soaking in a big poison tank, and metabolic waste cannot be discharged in time.

1: 00-3: 00 liver detoxification

1:00-3:00 is the time for liver detoxification. People who often stay up late may not be ready to fall asleep at this time. This is more harmful to the body. Because the liver is the largest organ in human organs, hepatocytes can control and regulate various substances in the body, so all organs can work smoothly. More importantly, the liver has the function of dissolving toxins such as bacteria and alcohol, so that the human body can detoxify.

Toxins (such as alcohol) ingested in daily life need to be decomposed by the liver; Other foods will rot after digestion and ferment to produce toxins, which cannot be absorbed by the small intestine and will be sent to the liver. 3 am is the time for liver repair.

3:00-5:00: 00 lung detoxification beautifies the face.

3 am to 5 am is the time to detoxify the lungs. The lungs are one of the places where toxins are most likely to accumulate. Breathing every day will send about 8000 liters of air into the lungs, and harmful substances such as bacteria, viruses and dust floating in the air will also enter the lungs.

Not only will the lungs be damaged, but toxic substances will also sneak into the blood circulation and "implicate the whole body". Therefore, we must ensure sleep and help the lungs to detoxify during this period. On the other hand, sleeping at three o'clock is the best time for skin repair. Because Chinese medicine says that "the lung governs the fur", it can not only detoxify the lung, but also help you repair the skin better.