Living arrangements

Insist on getting up early and feeling refreshed

Sleeping in makes the cerebral cortex inhibit for too long, which can cause some artificial brain dysfunction to a certain extent, lead to decreased understanding and memory, and also make the immune function decline, disturb the biological rhythm of the body, make people lazy and produce inertia, and at the same time, it is not good for muscles, joints and urinary system. In addition, because the doors and windows are closed at night to sleep, the indoor air is turbid in the morning, and falling in love with bed can easily cause respiratory diseases such as colds and coughs. Therefore, getting up early and breathing fresh air outdoors are beneficial to your health.

Take a lunch break and be full of energy

Taking a proper nap is very beneficial to reduce physical and mental fatigue and improve the efficiency of study and work. Nap is not about the length of time, but about the quality. It is suggested to lie flat on the bed and stretch your limbs to circulate blood to the brain to alleviate the fatigue caused by insufficient blood supply to the brain. It is not advisable to lie prone on the table. This posture not only limits breathing, but also makes the muscles of the neck and waist tense and prone to chronic neck and shoulder diseases. Studies have shown that taking a nap for half an hour can surpass the relaxed feeling brought to the body by sleeping for 2 hours at night.

Go to bed normally and never stay up late

Research shows that if you stay up late for a long time, you will gradually develop neurological and mental symptoms such as insomnia, forgetfulness, irritability and anxiety. Overwork makes the nervous system function of the body disorder, causing the imbalance of the main organs and systems in the body, such as arrhythmia, endocrine disorders, etc., which will seriously lead to the stress state of the whole body and the corresponding increase in the probability of infection.

after a series of studies on sleep and human immunity, immunologists in the United States believe that sleep can not only eliminate fatigue, but also have a close relationship with improving immunity and resisting diseases. T lymphocytes and B lymphocytes in the blood of people who have enough sleep have obviously increased, and these two kinds of cells are the main force of immunity in human body. Therefore, even in relatively stressful work, we should keep enough sleep. Research shows that college students' sleep time is generally not less than 7 hours a day.

diet arrangement

three meals a day is a physiological rhythm that people have formed in the long years to adapt to the human gastrointestinal environment and physiological functions. Regular meals can maintain the stability of nutrients in the blood and ensure the normal activities of the human body. Generally speaking, the interval between meals is 4 to 5 hours according to the time that food stays in the human stomach.

Breakfast

It is most appropriate to have breakfast around 7: 31, that is, 21 to 31 minutes after getting up, because people have the strongest appetite at this time. Moreover, the interval between breakfast and Chinese food should be about 4 to 5 hours, that is to say, if breakfast is too early, the number should be increased accordingly or lunch should be advanced accordingly.

Chinese food

12: 11-12: 31 is appropriate. Lunch is the best rest time, so you should let yourself have lunch in a relaxed environment. This is not only beneficial to mental relaxation, but also helpful to digestion, which is of great benefit to the body.

Dinner

Generally speaking, it is best to eat after 6 pm and before 7 pm. In this way, it is more appropriate to sleep after 4 hours, that is, after 11 pm or around 11 pm.

supper

it is not recommended to eat supper, because eating before going to bed will not only increase the burden on the stomach and affect sleep, but also affect the appetite for breakfast the next day. At the same time, it should be emphasized that the three meals should be fixed to form a regular biological clock.

recommended schedule

7:31: get up. Researchers in university of westminster, England, found that those who get up at 5: 22-7:21 in the morning have high levels of a substance that can cause heart disease, so getting up after 7: 21 is more beneficial to their health. Turn on the lamp. "As soon as you wake up, turn on the light, which will re-adjust the biological clock in the body 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 an essential substance for thousands of chemical reactions in the body. Drinking a glass of water in the morning can supplement the water shortage at night.

7: 31-8: 11: 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.

8: 11-8: 31: Have breakfast. "Breakfast must be eaten 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, which has a low glycemic index.

8: 31-9: 11: Avoid exercise. Researchers from 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 for a long time and don't exercise.

9:31: Start the most difficult work of the day. Researchers at the new york Sleep Center found that most people are clearest when they wake up within an hour or two every day.

11:31: Take your eyes off the screen and have a rest. If you use a computer to work, let your eyes rest for 3 minutes every hour you work.

11:11: Have some fruit. This is a good way to solve the problem of falling blood sugar in the body. Eat an orange or some red fruit, which can supplement both iron content and vitamin C content in the body.

13:11: Add some legumes and vegetables to the bread. Need a delicious lunch, and can release energy slowly. "Baked beans are rich in cellulose, and ketchup can be regarded as a part of vegetables." Dr. Whelan said.

14: 31-15: 31: Take a short lunch break. A university study in Athens found that those who take a lunch break for 31 minutes or more at noon every day and at least three times a week have a 37% lower chance of dying of heart disease.

16:11: Have a cup of yogurt. Doing so can stabilize blood sugar levels. Drinking some yogurt between meals every day is good for heart health.

17: 11-19: 11: Exercise. According to the biological clock in the body, this time is the best time for exercise, said Rivo Nick, a kinematic doctor at the University of Sheffield.

19:31: Eat less for dinner. Eating too much dinner will cause blood sugar to rise, increase the burden on the digestive system and affect sleep. You should eat more vegetables and less food rich in calories and protein for dinner. Chew slowly when eating.

21:45: watch TV for a while. Watching TV to relax at this time will help you sleep, but be careful not to watch TV in bed as much as possible, which will affect the quality of sleep.

23:11: Take a hot bath. "Proper lowering of body temperature helps to relax and sleep." Professor Jim Horn of Loughborough University Sleep Research Center said.

23:31: Go to bed. If you get up at 7: 31 in the morning, you can get enough sleep for 8 hours by going to sleep now.