Remember the morning timetable, and you will live longer

get up at 6:30

Generally speaking, the best sleep time every night is 7-8 hours. Traditional Chinese medicine stresses taking a nap, so it is recommended that you go to sleep before 11 p.m. and get up at 6:30 the next day. No matter how many hours they sleep, many people still like to stay in bed. However, foreign studies have found that lying in bed in the morning will only aggravate the feeling of physical fatigue and lead to a feeling of lethargy all day long.

After waking up, it takes a process for the human body to change from an inhibited state to an excited state. If you get up in a hurry and immediately dress and wash, you are prone to dizziness, dizziness and other discomfort, and middle-aged and old people are also prone to cardiovascular and cerebrovascular accidents. Therefore, it is best to do the following three “3 minutes” when getting up.

Lie down and be thankful for 3 minutes. Modern people have a fast pace of life and great pressure. There are not a few people who “wake up every morning with mortgage, car loan and credit card arrears”. However, worrying about these things early in the morning will not help you pay off the bills faster, but will make you physically and mentally tired and feel that life is boring. Research has found that lying in bed quietly before getting up to be grateful for life and welcome a new day can make life full of positive energy. For example, thank you for the warmth brought by the bright sunshine in the morning, and you will have a sunny attitude; Thank the birds who wake you up by chirping. You will also be full of energy and excited.

Sit and meditate for 3 minutes. In recent years, many international studies have shown that meditation can strengthen the brain, reduce pain, reduce loneliness, and improve control ability. Getting up early and sitting in bed meditating for a while can also help reduce stress, improve concentration and happiness. The standard meditation action is to sit cross legged with your hands hanging down your knees naturally, but as long as you feel comfortable, other postures can also be used. There are two main ways to Meditate: one is to pay attention to your breathing and abdominal changes, and then slowly shift your attention to all parts of your body, so that each breath is more calm and deeper; The other is to imagine a beautiful scene, let the consciousness focus on a certain part, such as the blue sky and white clouds or the fragrance of birds and flowers, and gradually empty the brain.

Massage your body for 3 minutes. Do some self massage in bed in the morning, which is conducive to the gradual excitation of the body and blood circulation throughout the body. The following methods are simple and easy to use, each of which is done about 40 times, which is conducive to unblocking meridians and Qi, harmonizing the stomach, strengthening the spleen, calming the heart, lowering blood pressure, and regulating emotions. 1. Comb your hair with both hands, with the fingers of both hands naturally separated. Comb your hair from front to back, so that your head is comfortable and painless; 2. Press the Laogong point with your fingers. When you make a fist, the position of your middle finger in the palm is the Laogong point. Use the knuckles of your middle finger flexed on one hand to top the Laogong point on the other hand; 3. Rub the abdomen with your hands, lie flat, overlap your hands on the abdomen, and make a circular motion around the navel clockwise with the navel as the center; 4. Knock the gallbladder meridian. The gallbladder meridian is located on the outside of the body. Tap the outside of the left and right thighs with both hands.

drink a glass of water at 6:40

The first thing to do after getting out of bed is to drink a glass of water, which can moisturize the intestines, relieve constipation, and detoxify. However, it is important not to drink it all in one gulp. It is best to take a sip and hold the water in your mouth for a while before swallowing it, which can improve the absorption and utilization of water by the human body. The first cup of water in the morning can be boiled water, which is conducive to reducing the blood viscosity; It can also be lemonade, which can increase the appetite in the morning; Honey water is also a good choice, which helps alleviate constipation. However, lemon water and honey water are not suitable for people with excessive stomach acid.

6:43 go to the toilet

Theoretically, after getting up in the morning, it should be the time of the day when the “sense of defecation” is strongest. It is best to develop the habit of defecating regularly. The time of defecation should be 3-10 minutes. If you have difficulty in defecating or constipation, you’d better increase the intake of fruits, vegetables and dietary fiber in your diet to enhance the vitality of your intestines.

6:53 wash

It is best to wash your face and brush your teeth with warm water, which is about 35 ℃. Washing your face with too hot water will wash away a lot of sebum and make your skin dry and sensitive. Too cold water will shrink your pores and cause acne and acne. Brushing with warm water can help protect the mouth and reduce gum bleeding and dental nerve spasm. Brush your teeth for 3 minutes.

walk at 7:00

Exercise in the morning has many health benefits, such as improving brain power and metabolism. The World Health Organization believes that walking is one of the best exercises for all ages. If you keep walking for more than 30 minutes every day, the incidence of cancer will be reduced by half. Take a walk in the morning for about half an hour. You’d better go to a place with trees and grass. The air is fresher and there are more negative oxygen ions. Walking in the morning is not required to be fast, and it is appropriate to sweat slightly and feel comfortable all over. When middle-aged and old people walk fast, their heart rate should not exceed the value of “170 age”.

When walking, a few simple greetings to passers-by can also produce many unexpected effects. Foreign studies have found that greeting people around you can not only shorten the distance between people, but also promote the secretion of happiness hormones in the brain, which is conducive to physical and mental health; People who like to take the initiative to say hello are more likely to make friends. Research shows that if they make 4-6 bosom friends in their life, their life can be extended by 10 years. Therefore, it is recommended that you take the initiative to say hello to your family, neighbors and passers-by after getting up in the morning, which can make you happy all day.

breakfast at 7:30

One hour has passed since I got up. My stomach and intestines are slowly waking up. Walking will make my body feel a little hungry. It’s time to go home for breakfast. A “golden” breakfast should include four types of food: 1. Staple foods such as steamed bread, bread and porridge can provide energy; 2. Milk, cheese and other dairy products to supplement protein and minerals; 3. Eggs such as eggs, which supply protein and lecithin; 4. Fruits and vegetables, providing dietary fiber and vitamins. In daily life, if you eat three kinds of breakfast, it is qualified, and if you eat less, it means that the quality of breakfast is too poor. In order to control the time of making breakfast, we advocate making breakfast “late”, which means preparing breakfast ingredients as much as possible the night before, such as buying steamed bread or bread, washing vegetables, boiling eggs, putting grains and miscellaneous grains into the pot in advance and cooking porridge regularly. In this way, you can eat and cook in half an hour.

The latest research found that listening to some soothing and cheerful light music in the morning is conducive to people’s uplifting spirit, reducing stress and improving the body’s immune function. If you can listen to music while eating breakfast, it will also help the secretion of digestive juice and the digestion and absorption of nutrients.

make a plan for the day at 8:00

Research shows that people who are used to making goals and plans for the day in the morning can not only complete their tasks in an orderly manner, but also do not feel too tired at the end of the day. Therefore, professionals should develop the habit of making plans in the morning. The time in the morning is relatively tight, so it is not necessary to limit the planning to home. Motorists can make plans while cleaning when they arrive at the office; Passengers can sort out their ideas on the way to work.

Finally, it should be reminded that the above schedule is only a reference for reasonable arrangement of morning life. Different groups may have different priorities and spend different time. It can be adjusted according to individual circumstances, but the overall principle should be “slow”.

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