Insist on getting up early and feel refreshed.
Sleeping late will inhibit the cerebral cortex for a long time, which will cause a certain degree of artificial brain dysfunction, lead to a decline in understanding and memory, and also reduce immune function, disrupt the biological rhythm of the body, make people become 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 to sleep at night, the indoor air is turbid in the morning, and falling in love with the bed can easily cause respiratory diseases such as colds and coughs. Therefore, getting up early and breathing fresh air outdoors are good for 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. A nap is not about the length of time, but about the quality. It is recommended to lie flat on the bed and stretch your limbs to circulate blood to the brain to relieve 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, which is easy to suffer from 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 two hours at night.
Sleep normally and never stay up late.
Studies have shown that staying up late for a long time will gradually lead to 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 and endocrine disorders. It will seriously lead to the stress state of the whole body, and the probability of infection will increase accordingly.
After a series of studies on sleep and human immunity, American immunologists believe that sleep can not only eliminate fatigue, but also has a close relationship with improving immunity and resisting diseases. The number of T lymphocytes and B lymphocytes in the blood of people who get enough sleep is obviously increased, and these two kinds of cells are the main force of human immunity. Therefore, even in the relatively stressful work, we should keep enough sleep. Studies have shown that college students generally sleep no less than 7 hours a day.
Diet arrangement
Three meals a day is a physiological rhythm formed by people in the long years to adapt to the human gastrointestinal environment and physiological functions. Regular eating 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: 30, that is, 20 to 30 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 of times should be increased or lunch should be advanced accordingly.
Chinese meal
12: 00- 12: 30 is appropriate. Lunch is the best rest time, so let yourself have lunch in a relaxed environment. This is not only conducive to mental relaxation, but also conducive to digestion, which is of great benefit to the body.
dinner
It is generally 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 10 pm or around 1 1 pm.
night snack
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 three meals should be fixed to form a regular biological clock.
Recommended schedule of work and rest
7: 30: Get up. Researchers in university of westminster, England, found that people who get up at 5: 22-7:2 1 in the morning have a high content of a substance that can cause heart disease, so getting up after 7:2 1 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: 30-8: 00: 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: 00-8: 30: 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.
13:00: Add some beans and vegetables to the bread. You need a delicious lunch and you can release energy slowly. "Baked beans are rich in cellulose, and ketchup is also a part of vegetables." Dr. Whelan said.
14: 30-15: 30: 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.
2 1:45: 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.
23:00: Take a hot bath. "Proper hypothermia is helpful for relaxation and sleep," said Professor Jim Horn from the Sleep Research Center of Loughborough University.
23:30: Sleep. If you get up at 7: 30 in the morning and go to bed now, you can get enough sleep for 8 hours.