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Scientists calculate optimal times for daily activities and announce that correct sleep and wake time is good for health
Some people like to stick to a strict schedule for the day, while others don’t like strict discipline. Which of these two ways to choose depends on personal preference, but according to scientists, one of these two ways is more correct and useful for spending the day.
Wake up – after 7.22am
The first thing they focus on is getting up in the morning. Researchers at the University of Westminster found that people who set their alarms to wake up between 5.22am and 7.21am had higher stress levels than those who woke up after that time. They were also found to be more prone to bad moods, muscle aches, colds and headaches.
Independent sleep expert Dr Neil Stanley said waking up at 7am was fine for most people, but “recent research suggests consistency in your wake-up time is more important for longevity”.
Science has proven that the best time to eat breakfast is before 8 a.m. A study last year showed that
People who eat breakfast after 9 a.m. Increased risk Development of type 2 diabetes
Compared with those who ate their first meal before 8 a.m., it was reduced by 59%. Another study also found that if you eat breakfast at 9 a.m., the likelihood of cardiovascular disease is 6% higher than if you eat it an hour earlier. Ana Palomar Cross, a researcher at the Barcelona Institute for Global Health, emphasized: “Mealtime plays a key role in regulating circadian rhythms and controlling blood sugar and blood lipids.”
Brush teeth – before breakfast and dinner
The debate over whether to brush your teeth before or after breakfast is an old one. According to many dentists, the after-meal option isn’t the best because when we eat, our natural bacteria break down and produce acid to break down the sugars in our food. If you brush quickly after a meal, you’re “rubbing acid on your teeth,” which can wear them down.
Coffee should be consumed between 9 a.m. and 2 p.m. — which is bad news for early risers. Human alertness is linked to the production of cortisol, which peaks on average between 8 and 9 a.m. The caffeine in coffee should help raise cortisol, but it’s already high in the early morning, so you may not get the boost you’re looking for.
It’s also a good idea to avoid coffee after 2pm, as caffeine can take up to 8 hours to take effect, but this of course depends on when you go to sleep.
Training – 6.30am to 8.30am or 6pm to 8pm
When it comes to exercise, most people tend to exercise outside of work hours because early morning and evening are most convenient for them. The coincidence is perfect, as a US study found that women who exercised between 6.30 and 8.30 in the morning reduced blood pressure and belly fat. Sweating between 6 and 8 in the afternoon helps to strengthen muscles and increase endurance.
For men, on the other hand, exercising in the evening is most beneficial for lowering blood pressure and burning fat.
Important decisions should be made after 11am. Our cognitive abilities and reaction times peak between 11am and noon, says Professor Russell Foster, a neuroscientist at the University of Oxford. This is also when we are in our best moods, so this is the best time to get the answers you want to hear from someone.
Nap – 12pm to 4pm
A Japanese study found that a 20-minute nap at 12:20 p.m. can ensure you don’t experience a slump in energy in the afternoon. Daytime naps can reduce brain shrinkage and help older people maintain their intelligence. Starting at age 35, the brain shrinks by 0.2% to 0.5% each year, and shrinks more after age 60.
Dinner – 7pm to 8pm
Eating late increases your risk of weight gain and diabetes. Spanish scientists found that people who ate within two hours of bedtime were five times more likely to be obese than those who ate dinner earlier. According to the researchers, our body temperature needs to drop by one degree in order to fall asleep. They point out that burning calories produces heat, so a big dinner will keep you warm when you need to cool down. Ideally, you should eat within three hours of bedtime.
Bedtime – 10pm to 11pm
A study published in the European Heart Journal shows that this time period is very conducive to falling asleep and can reduce the risk of cardiovascular disease. People who engage in activity 24 hours later have a 25% increased risk of heart disease or stroke.
Seven hours is the optimal amount of sleep you should get. Research has long established that people who sleep six to eight hours a day are less likely to suffer from a variety of diseases and even live longer. However, a study claims that going to bed at the same time may be more beneficial than sleeping longer.
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