7:00: Wake up Researchers at the University of Westminster 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, so waking up after 7:00 a.m. is better for 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, a professor at Loughborough University’s 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, a protective layer of fluoride is applied to 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 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 up 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 the drop in blood sugar in your body. Eat an orange or some red fruit. Doing so will replenish your body’s iron content and vitamin C content at the same time. 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 a 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 This 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 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, which can affect sleep. You should eat more vegetables for dinner and less calorie- and protein-rich foods. Chew and swallow slowly while eating. 20:00: Watch TV or study This time to watch TV for a while 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 “An appropriate reduction in 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 7am, 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, 11 pm-1 am, liver detoxification, need to be in a mature sleep. 3.1-3 am, bile detoxification, also the same. 4. 3-5 a.m. for lung detoxification. This is why people with coughs 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 a.m., detoxification of the large intestine, 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.