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What does the healthiest schedule look like?


Timing is the most important component of success in any business, be it work, sports or even sex, scientists say. But what about a daily schedule?

An Oxford University researcher has put together a perfect daily routine for every age, explaining when you sleep, when to eat, and when to make love. Suggests taking note of these intriguing findings.

“Your body clock changes with age,” explains Dr. Paul Kelly of Oxford. "This clock essentially controls every system in the body and every one of the trillions of cells in your body." What does the healthiest schedule look like?

If you are over 20

9:30. Climb. Awakening is a complex process. The sleep hormone melatonin makes you sleepy, and the orexin hormone helps you wake up. In young people, orexin begins to "win" only in the middle of the morning.

10:00. Have some coffee. Most young people don't eat anything for breakfast - they just don't feel hungry in the morning. Therefore, a couple of hours after waking up, a feeling of drowsiness arises. Caffeine helps to start metabolic processes in the body.

12:00. Beginning of work. The boss will not be happy about this, but scientists know that at your age, the brain begins to work productively only around noon.

15:00. Sex. Of course, 20-year-olds are ready to make love at any time. But it is by the middle of the day that they are at their peak.

15:30. Dinner. Since you wake up later, you will need to refuel only in the midst of the working day.

17:00. Exercises. The highest level of physical activity is achieved between 15:00 and 18:00. For example, your lungs are 18% more efficient after 5pm.

20:00. Finish your work. The peak of brain activity is over, it's time to rest.

20:30. TV or computer. It is better to look at the screen in the early evening, when the brain is still active after work.

21:30. Dinner. Stock up on energy for the evening ahead.

22:00. Study. Studies show that girls and boys experience creativity closer to night.

23:00. You can have a drink. Young people are less susceptible to alcohol, so they are the only ones who can drink less than 4 hours before bed.

00:00. Turn off your gadgets. An hour before bed, put your tablet and smartphone away, turn off your computer. Otherwise, the screen light will prevent you from falling asleep.

01:00. Hang up.

If you are over 30

8:10. Climb. From 20 to 30 years old, a lot has time to change. Your body and brain mature, so your body changes its biological clock to maximize its activity time.

8:20. Sex. Sunlight stimulates testosterone production, so morning is the perfect time to make love.

8:40. Breakfast. Avoid sweets and starchy foods - otherwise, your blood sugar level will rise sharply at first, and then will drop just as sharply.

10:40. Get to work. At this point, cortisol levels (also called the "stress hormone") peak, and 30-year-olds become as alert as possible.

14:10. Dinner. Eat something rich in protein.

15:40. Sleep break. This is especially true for young parents. A 20 minute nap will restore your strength.

18:40. Finish your work.

19:00. Physical activity.

19:45. Communication. By this time, your mood has improved, and your ability to think and communicate successfully with people has increased.

20:10. Dinner. At the same time, you can drink - the liver will process alcohol most efficiently.

22:00. TV or computer. Be careful with artificial light sources to avoid interfering with sleep.

23:40. Hang up.

If you are over 40

7:50. Climb. After 40, it becomes noticeably easier to wake up early in the morning.

8:20. Breakfast. To stay full, it's best to eat a high-fiber breakfast.

8:45. Walk. Physical activity will help to disperse the blood in the muscles.

10:20. Get to work.

10:45. Have some coffee. Early in the morning, the body is already awake thanks to cortisol, but now you can drink coffee.

13:50. Dinner.

15:30. Household chores. At this moment, it is best to work with your hands, and your eyes are especially attentive.

18:20. Finish your work. Such a working day will allow you to make the most of the energy received at lunch.

19:50. Dinner. This will give the body as much time as possible to digest food before bed.

22:20. Sex. Among other things, it helps you to relax by producing oxytocin, the so-called "love hormone".

23:30. Hang up.

If you are over 50

7:00. Climb.

7:30. Breakfast. Metabolism slows down over the years, so it is imperative to recharge in time to reactivate aging muscles.

8:00. Work in the garden. The morning sun perfectly regulates the work of the internal clock and all biological processes.

9:30. Get to work. Attention and concentration are at their highest.

13:00. Dinner. You better have a hearty meal right now, and not in the evening.

14:00. Sleep break. Most car accidents happen around 2:00 pm because of the drowsiness of the drivers. At your age, most people fall asleep at this point, as blood glucose levels naturally drop some time after lunch.

17:30. Finish your work. After age 50, you may experience mild memory or concentration problems due to fatigue, so stop working early.

18:00. You can have a drink. Your liver slows down at your age, so give your body a few hours to process alcohol before bed.

19:00. Dinner. It is imperative that you eat regularly to keep your cholesterol levels low and reduce the likelihood of heart disease.

21:30. Unplug your TV or iPad. Spend no more than an hour behind the screen, and give up TV and gadgets 60 minutes before going to bed.

22:00. Sex. Since you have a lot to do in the morning, it is better to postpone the love relationship for the night.

22:30. Hang up. Remember to keep the bedroom dark and cool.

If you are over 60

6:30. Climb.

7:00. Breakfast.

8:00. Physical activity. Try yoga or Pilates. If you play sports outdoors, sunlight will bring additional benefits.

9:00. Get to work. From the age of 60, your body is ideally adapted to work “from nine to five”. It is during this time that the brain is most active.

10:00. Have some coffee. People over 60 are the biggest coffee lovers. Drink coffee only within 6 hours of the day.

12:30. Dinner. In your age group, your taste buds are most sensitive from 11:00 to 13:00, so food will delight you during these hours.

13:30. Household chores. Energy is in full swing, vision is best.

14:00. Sleep break. Sleep only if you are really tired. You can have a cup of coffee right before bed - it will work and wake you up at the right time.

17:00. Finish your work. If you continue to work after age 60, finish no later than five in the evening.

18:30. Dinner.

19:30. Communication. At your age, talking to people is especially good for your health. In the evening, take advantage of the perfect combination of vigor and low stress.

20:00. Sex. It's been enough time after lunch that your body is ideally ready to receive your dose of oxytocin.

21:00. Turn off your TV and gadgets.

21:30. Reading a book or solving a crossword puzzle. Mental work shortly before bed will prepare your brain for rest and improve your memory.

22:00. Hang up. At this time, in 60-year-olds, the level of melatonin, the sleep hormone, reaches its maximum.

If you are over 70

6:00. Climb. At this age, your day begins an hour earlier than before.

6:30. Breakfast. For older people, an early breakfast is most useful because it immediately activates the metabolism.

7:30. Physical activity. Walking early in the morning is good for you to warm up your muscles. Aerobic exercise will also increase concentration.

8:30. Get to work. If you need to do something important, then pay attention to this matter right now.

10:00. Snack.Your body in old age uses up energy reserves faster, so you need to have a snack.

11:00. Reading a book or solving a crossword puzzle. At this hour, your brain's capabilities are at its maximum.

12:00. Dinner. The time is early, but you need energy. The last time on this day is coffee, because in 70-year-olds, caffeine is absorbed much more slowly.

14:30. Sleep break. Sleeping for 20 minutes during the day, according to research, helps older people get better sleep at night.

16:00. Finish your work. Concentration falls, and you need to stop mental work.

17:00. Walk.

18:00. Dinner. An early dinner will give the body a chance to digest food and reduce the likelihood of stomach problems. If you plan to drink alcohol, drink it on a full stomach.

19:00. Television. The eyes and brain at this age are very sensitive to screen light, so limit your TV viewing and stop long before bed.

20:00. Sex. Timing like this will help you relax before bed.

21:30. Hang up. People over 70 can wake up several times a night, so take advantage of the opportunity to sleep through the night.

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