7:00 a.m.: Wake up. Researchers at the University of Westminster in England found that those who woke up between 5:22 a.m. and 7:00 a.m. had higher levels of a substance that can cause heart disease in their blood, making waking up after 7:00 a.m. more beneficial to your health. Turn on the desk lamp. “Turning the light on as soon as you wake up will readjust your body’s biological clock and adjust your sleep and wake patterns.” says Jim Horne, professor at the Loughborough University Sleep Research Centre. Drink a glass of water. Water is essential for thousands of chemical reactions to take place in the body. A glass of water in the morning can replenish the dehydrated state of the night. 7:00-7:20: 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 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: Eat breakfast. “Breakfast is a must because it helps you keep your blood sugar levels stable.” says Kevin Wilren, a nutritionist at King’s College London. For breakfast, you can eat foods such as oatmeal, which has a low glycemic index. 8:30-9:00: Avoid exercise. Researchers from Brunel University found that athletes who exercise in the morning are more likely to contract diseases because the immune system is at its weakest at this time. Walk to work. Researchers from the University of Massachusetts Medical School found that people who walked daily were 25 percent less likely to get cold and flu illnesses than those who were sedentary and did not exercise. 9:30: Start the most difficult part of the day. Researchers at the New York Sleep Center found that most people have their clearest minds within an hour or two of waking up each day. 10:30: Give your eyes a break from the screen. If you work on a computer, let your eyes rest for three minutes for every hour you work. 11:00: Eat some fruit. This is a good way to address the drop in blood sugar in your body. Eat an orange or some red fruit. Doing so will replenish both the body’s iron content and vitamin C content. 12:30: Add some legumes and vegetables to your bread. You need a lunch that is tasty and that releases energy slowly. “Baked legumes are rich in fiber, and tomato sauce can be used as part of the vegetable.” Dr. Viren says. 13:00-14:00: Take a short lunch break. A university study in Athens found that those who took a daily lunch break of 30 minutes or more at noon, at least three times a week, had a 37 percent lower chance of dying from heart disease. 16:00: Drink a cup of yogurt. Doing so will stabilize blood sugar levels. Drinking some sour milk between your three daily meals is good for your heart health. 17:00-19:00: Exercise. According to the body’s biological clock, this time is the best time to exercise, says Rafer Nick, a kinesiologist at Schofield University. 19:30: Eat less for dinner. Eating too much for dinner can cause a rise in blood sugar and increase the burden on the digestive system, affecting sleep. You should eat more vegetables for dinner and less calorie- and protein-rich foods. Chew and swallow slowly while eating. 20:00: Watch some TV or study. This time to watch a little TV to relax and help sleep, but be careful, try not to lie in bed watching TV, which will affect the quality of sleep. 22:00: Take a hot bath. “The proper lowering of body temperature helps with relaxation and sleep.” says Professor Jim Horn of the Sleep Research Centre at Loughborough University. 22:30: Go to bed. If you get up at 7:00 a.m., going to bed now will ensure you enjoy adequate sleep. Any attempt to change the biological clock will leave the body with inexplicable diseases that you will regret 35 years later, it is too late. 1, 9-11 pm is the immune system (lymph) detoxification time, this time should be quiet or listen to music. 2.11pm-1am, liver detoxification, needs to be done in a sound sleep. 3.1-3 am, bile detoxification, also the same. 4. 3-5 a.m. for lung detoxification. This is why coughing people cough most violently during this time, because the detoxification action has gone to the lungs; do not apply cough medicine, so as not to inhibit the elimination of waste products. 5.5-7 am, the detoxification of the colon, you should go to the toilet to defecate. 6, 7-9 a.m., the small intestine to absorb a large number of nutrients time, should eat breakfast. It is best to eat early, before 6:30 a.m., before 7:30 a.m. Those who do not eat breakfast should change their habits, even if they dragged to 9 or 10 a.m. eating are better than not. 7, midnight to 4:00 a.m. for the crestal hematopoietic time, must be asleep, should not stay up late.