1, health science work schedule
7:30: Wake up. Researchers at the University of Westminster in the UK have found that those who get up at 5:22-7:21am have higher levels of a substance that can cause heart disease in their blood, so getting up after 7:21am is more beneficial to your health. Turn on your desk lamp. "As soon as you wake up, turn the light on, this will realign the body's biological clock and adjust sleep and wake patterns." Says Jim Horn, a professor at Loughborough University's Sleep Research Center. Drink a glass of water. Water is essential for thousands of chemical reactions in the body to take place. Drinking a glass of fresh water in the morning will replenish the dehydrated state in the evening.
7:30 - 8:00 a.m.: Brush your teeth before breakfast. "Brushing your teeth before breakfast prevents tooth decay because after brushing, you can apply a protective layer of fluoride on the outside of your teeth. Either that, or wait until half an hour after breakfast to brush your teeth." Gordon Watkins, a health and safety researcher at the British Dental Association, said.
8:00-8:30 a.m.: Eat breakfast. "Breakfast is a must because it helps you keep your blood sugar levels stable." Says Kevin Willen, a dietitian at King's College London. For breakfast, you can eat foods such as oatmeal, which has a low glycemic index.
8:30-9 a.m.: Avoid exercise. Researchers from Brunel University found that athletes who work out in the morning are more susceptible to disease because the immune system is weakest at this time. Walk to work. Researchers from the University of Massachusetts Medical School found that people who walk every day are 25 percent less likely to contract colds and flu than those who are sedentary and don't exercise.
9:30 a.m.: Start the hardest part of the day. Researchers at the New York Sleep Center found that most people are most mentally alert within an hour or two of waking each day.
10:30: Give your eyes a break from the screen. If you work on a computer, give your eyes a three-minute break for every hour you work.
11:00: Eat some fruit. This is a great way to address a drop in your body's blood sugar. Eat an orange or some red fruit, doing so will replenish both the iron levels and vitamin C levels in your body.
13:00: Add some beans and vegetables on bread. You need a lunch that's tasty and releases energy slowly. "Baked legumes are rich in fiber, and tomato sauce can be used as part of the veggies." Dr. Vereen says.
14:30 - 15:30: Take a short lunch break. A university study in Athens found that those who took a lunch break of 30 minutes or more at noon every day, at least three times a week, were 37 percent less likely to die of heart disease as a result.
16:00: Drink a cup of yogurt. This will stabilize blood sugar levels. Drinking some cheese between your three daily meals is good for your heart health.
17:00-19:00: Exercise. According to the body's biological clock, this is the best time to exercise, says Reeve Nick, a kinesiologist at the University of Sherfield.
19:30: Eat less for dinner. Too much dinner can cause blood sugar to rise and increase the burden on the digestive system, interfering with sleep. You should eat more vegetables and less food rich in calories and protein for dinner. Chew and swallow slowly when eating.
21:45: Watch some TV. This time to watch a little TV to relax and help sleep, but be careful, try not to lie in bed to watch TV, which will affect the quality of sleep.
23:00: Take a hot bath. "The right reduction in body temperature helps with relaxation and sleep." Says Professor Jim_Horn of Loughborough University's Sleep Research Center.
23:30: Go to bed. If you get up at 7:30am, going to bed now will ensure you enjoy eight hours of adequate sleep. Any attempt to alter your biological clock will leave your body with inexplicable diseases that you'll regret in 20 or 30 years, when it's too late.
2, sleep time detoxification organs
One, 9:00 p.m. - 11:00 p.m. for the immune system (lymphatic) detoxification time, this time should be quiet or listen to music.
Two, 11 p.m. - 1 a.m., detoxification of the liver, which needs to be carried out in a deep sleep.
Three, 1:00 am - 3:00 am, detoxification of the gallbladder, as above.
Four, 3:00 am -5:00 am, lung detoxification, why coughing people in this period of time coughing the most violent, because the detoxification action has gone to the lungs; do not apply cough suppressant, so as not to inhibit the elimination of waste products.
fifth, 5:00 am -7:00 am, the detoxification of the colon, should go to the toilet to defecate.
Sixth, 7 a.m.-9 a.m., the small intestine absorbs a lot of nutrients during the time, you should eat breakfast. Healing the best early to eat, before 6:30, health care before 7:30, do not eat breakfast should change habits, even if dragged to ninety eat than not eat good.
Seven, midnight to 4 a.m., for the spine blood time, must be asleep, should not stay up late.
3, the benefits of work and rest on time
(1) eliminating fatigue: in daily life who know, in poor physical condition, or in strenuous activities after the exhaustion, if you can sleep, then the physical strength and energy will soon be restored. This is because the human body tissues and organs, are in the process of continuous physiological activities, on the one hand, consume a large amount of nutrients, on the other hand, also accumulated a large number of metabolic wastes, these wastes, such as lactic acid, etc., when the accumulation of a certain degree, people will feel fatigue, this is the body's nervous system to the accumulation of metabolic waste in the body to make a protective response, at this time, if you don't stop to rest, will make the body's physiological functions The body's physiological functions will be harmed, the nervous system regulation failure, the body's resistance will also be reduced.
(2) Preventing and eliminating diseases: Regular living and living have many positive effects on a person's health. Adequate sleep can prevent the occurrence of disease, but also in the case of disease to promote the reduction and improvement. First of all, from the aspect of disease prevention, there is a very illustrative experiment: with two groups of monkeys, a group of fatigued monkeys, a group of monkeys are not fatigued, at the same time, are injected with an equal amount of pathogenic bacteria. As a result, the monkeys in the fatigue group were infected with the disease, while the non-fatigued monkeys were unharmed. It is clear that adequate sleep and rest are very important for the prevention of disease.
When a person suffers from some kind of disease or a cold or fever, the general approach in the folklore is to let the patient sleep on the first rest, the patient woke up after a sleep most can also feel much more relaxed. This is not without reason. The United States Harvard University, Dr. Koryuka believes that mammals can be made of bacteria in the body of cytosolic acid storage in the brain, to promote sleep, in order to ensure that the body's normal need for rest, which is particularly important in the case of disease. When people are sick, the bacteria regenerate more cytosolic acid, which leads to increased sleep, and then the body's immune process increases accordingly, thus facilitating the healing of the disease.
(3) Promote development: For a child in the growth and development period of children and adolescents, the physical development of the state of good and bad, and the quality of sleep has a very close relationship. Children and adolescents growth and development is controlled by the growth hormone, growth hormone secretion is sufficient for the child's development is better, if the growth hormone secretion is reduced, the child's growth and development will be delayed. This growth hormone, which promotes growth and development, is mostly secreted during sleep and is reduced or stopped after waking up. Therefore, in order to make children and teenagers can be very good growth and development, it is necessary to let him have enough sleep.
(4) improve intelligence: a person's work efficiency, the acceptance of things with the agility of the response, as well as the ability to remember, the ability to think, etc., are very close relationship with his sleep good or bad. Especially the age of young students, the height of its IQ, the merits of learning achievements, and the relationship between sleep is more closely related to the adequacy or otherwise. Some research data show that the academic performance of elementary school students aged 7 to 8 years old is obviously related to the length of their sleep. Those children who sleep less than 8 hours a day, 61% of them learn poorly, some can not keep up with the class, 39% of them barely reach the average score line, but none of them are at the top of the list. However, among the children who got about 10 hours of sleep each night, only 13% were poor in their schoolwork, 76% were average in their studies, and 11% were excellent in their studies. Shows that the child's sleep and his intellectual development is closely related, therefore, every parent of elementary school students, in order to make the child's academic performance a little better, must first let the child sleep enough.
(5) prolong life: in a person's life, about one-third of the time for sleep, which for a person who cherishes time seems to be a waste of time, the fact is not. If a person does not have enough sleep, it can make his life significantly shorter. Modern scientific research has confirmed that all physiological activities in the body will slow down during sleep, in the process of recovery and re-accumulation of energy. If a long time without sleep or insomnia, the light can cause nervous system dysfunction, so that the body's immune function decline, the heavy can lead to death. Some people in the sleep-deprived blood test found that its plasma total lipids, beta-lipoproteins and cholesterol increased, which is the main factor of atherosclerosis. University of California, professor of psychology, Ko Lipke 1 million Americans for up to 6 years of tracking surveys, the results found that the average sleep per night 7 to 8 hours of the longest life expectancy, sleep more than or less than the average of the more people, the possibility of early death is more and more. If an adult sleeps less than 4 hours a day, his death rate is 180% higher than that of a person who sleeps 7 to 8 hours a day. Professor Kolipuk study concluded that moderate sleep is conducive to prolong life.