TT in bed, guys who get up early have been wrong all these years. But the night owls are not doing much better.
According to research, hitting the sack between 10 p.m. and 11 p.m. is optimal for your health.
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New study of data from over 88,000 people for UK Biobank database, says those who fall asleep at 10 p.m. or soon after are less likely to develop cardiovascular disease than those who go to bed earlier or later.
But what about the rest of your daily routine?
If you want to keep firing all cylinders, there is a prime time to exercise, drink coffee, and dine.
Here we show you how to structure your day based on scientific research.
WEIGHING: 6h
The best time to weigh yourself is first thing in the morning, right after emptying your bladder because you will not have eaten for several hours.
TAKE VITAMINS: 7h
Water-soluble vitamins, such as vitamins B, C, and folate, are best absorbed on an empty stomach, so take them 30 minutes before you eat breakfast.
PREGNANCY TEST: 7:30 a.m.
Human chorionic gonadotropin (HCG) is a pregnancy hormone produced by cells around an embryo that ends up in the urine. Pregnancy tests detect the levels of HCG which are most concentrated early in the morning.
BREAKFAST: 7.45am
Eat breakfast within two hours of waking up as it can help boost your metabolism and reduce cravings throughout the day.
SEE THE DOCTOR: 8:00 a.m.
Patients who saw their doctor in the morning are more likely to be screened for breast or colon cancer within a year of their appointment than those seen in the afternoon. US researchers blamed the drop in referrals to busy doctors who fall behind in their work throughout the day.
ADMIN. LIFE: 8:30 a.m.
Levels of the stress hormone cortisol are at their highest right now, which means we have more energy and focus to deal with the bills we’ve been putting off.
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FOOD: 10:30 a.m.
Three hours after waking up is the optimal time to go shopping as brain function is at its peak. Combine that with a full stomach right from breakfast and you’ll be making healthier decisions by filling your cart.
SALARY INCREASE: 11:00 a.m.
Your cortisol levels are still high right now, so you’ll have more energy to advocate for a raise, and your boss will be more likely to listen to you.
MARKET: 12 h
The sun is at its peak and UVB rays are at their strongest, so a brisk 20-minute walk will give you that all-important dose of vitamin D.
EAT LUNCH: 1 p.m.
By early afternoon, the body’s digestive processes are working at full speed, so you will be able to digest food properly. It also means that you won’t be tempted to overeat because your blood sugar will be high enough.
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COFFEE: 2:15 p.m.
The average Brit loses his mojo at 2:16 p.m. and has less enthusiasm for completing tasks, so this is the perfect excuse to turn on the kettle for a dose of caffeine.
HAVE SEX: 3PM
The best time to occupy between the sheets is around 3pm. Studies show that men’s and women’s hormones are more in sync in the afternoon.
CLEANING: 4 p.m.
Those who clean the house in the afternoon find it easier because that’s when hand-eye coordination is at its peak and your mood is brighter.
EXERCISE: 3 p.m.-6 p.m.
Your temperature rises throughout the day, optimizing your muscle function and strength, so the body window for maximum performance in the gym or during your run is in the late afternoon and early evening. .
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EAT DINNER: 5 p.m.
You should have dinner about four to five hours after lunch. If it falls between 5:00 p.m. and 6:00 p.m., it will coincide with the last hour of your body’s increased metabolic rate. After that it starts to slow down.
BUY SHOES: 6 p.m.
Your feet swell during the day, so to make sure you have the best fit shoes, hit the stores in the evening after work when your walkers are at their peak.
BEER: 7 p.m.
Alcohol will be absorbed more slowly into the bloodstream in the early evening, as your bodily functions also slow down. This means you can hold your alcohol better – just don’t have more than you can handle.
SHOWER: 9 p.m.
A hot shower raises your body temperature and 15 minutes later it starts to drop. It can promote sleep indirectly as it can make us sleepy and relaxed.
FLOSS: 9.45 p.m.
The mouth doesn’t produce as much saliva at night, so the food stays between the teeth, nourishing the harmful bacteria. If you can only floss once a day, do it before bed.
SLEEP: 10 p.m. – 11 p.m.
Your heart rate drops along with your stress hormones and your body temperature, which means you feel relaxed and ready to close your eyes.
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