From cleaning teeth to controlling the alarm … What are the mistakes we make in our daily routine?

Each person has a daily routine, wake up from controlling the alarm, cleaning breakfast and exercise to the bell and clean the teeth.

According to the “Telegraph” newspaper report, the dentists have said that the use of a toothbrush will be damaged as soon as breakfast comes.

What other times we make mistakes in our daily routine?

Stimulus

We all have heard of business and fetal fan pioneers that wake up early in the morning to exercise or work. Do you do the same?

According to a study conducted by the Westminster, people who wake up between 5:22 and 7 AM found that there were a high -level tension hormone (cortisol) compared to those who were late. They are more likely to develop muscle pain, colds, headache and poor mood.

This may be due to their lack of sleep, or they work differently to their temporary style: the program is genetically “last owl” or “starting grade”.

Dr. Neil Stanley, the author of the independent sleeping expert and “How to Sleep Well”, said, “Most people can be practical to wake up at seven o’clock in the morning,” According to a recent study, the most important thing for longevity, more than the duration of sleep.

Every day, even on the weekends, we should try to wake up at the same time, “he said,” Increasing or lowering an hour. “

Teeth

You can usually resort to your toothbrush to remove the pieces and ensure a clean day. However, as the dentist Dr Shadi Manasouri says, she may also cause your precious teeth to enamel enamel.

When we eat, natural bacteria produce acid to break sugar in the diet.

And she said, “So, if you rinse your teeth with a brush, you rub this acid on the teeth, which is mineral, and it may cause its erosion.”

And if you hate the idea of ​​going out without cleaning the teeth, you can eat it first so that you can wait for an hour before cleaning your teeth with a brush or clean your teeth first.

Breakfast

In 2023, a study conducted by more than 100,000 people, after 9 am, found that the risk of type 2 diabetes increased by 59 percent increased, compared to those who eat breakfast before 8 am.

“We know that the time of meals plays a major role in maintaining the biological clock and regulating glucose and fat,” said Anna Palomer Crus, a researcher at the Barcelona International Health Institute.

“Our results indicate that eating first meal before 8am and reducing the incident of the last meal before 7 pm.”

According to another study, those who eat breakfast at 9 am are the chance to develop cardiovascular diseases compared to those who eat at 8 am. They are likely to enjoy blood pressure and healthy cholesterol levels.

Dr. Stanley said that eating breakfast is a sign of your body, and daytime time is important to maintain your biological clock. “

Exercise

A recent American study exercise between 6:30 and 8:30 in the morning that women have a decrease in abdominal fat and decrease blood pressure.

When it comes to evening exercises between 6 and 8 pm, they strengthen the endurance and muscle building.

In the case of men, evening exercises are the most effective in burning fat and reducing blood pressure.

Generally, the schedule of the morning exercise will help you adhere to healthy gyms, to controll your biological clock to work early in the day, to promote greater movement and lose weight than evening exercises.

Some investigations indicate that at 7 pm, at 7 pm or other air exercises are critical to improve sleep and reduce blood pressure.

However, Dr. Stanley said: “As long as you allowed your body temperature and your heart rate before bed, you can exercise without affecting your sleep.

A study indicates that evening exercise, over time, reduces appetite hormonal levels.

Important decision or request

Professor Russell Foster, a neurologist at Oxford University, and “Lifetime: The New Flag of the Biological Hour and How It Your Sleep and Health Revolutionary changes”: “Our cognitive ability and speed of our reaction reaches its highest level between 11 and 12 in the morning, and this time our mood is at its highest level.

In turn, “Matthew: The Scientific Secrets of the Perfect Time” book writer Daniel Pink said: “After lunch, the mood and the uncomfortable decrease in the mood and vigilance, from 1 to 4 pm. It is not sent to an important email early in the morning.”

“Our understanding is worse at 5 am than we drink,” he said.

NAP

The recent British study showed that regular NAPs helped to maintain the speed of reaction and memory with our progress and it also gives us the feeling of freshness and alertness.

According to the establishment of sleeping, if your lifestyle allows it, the NAPS should be between 10 and 20 minutes and end up two o’clock in the afternoon to prevent the effect on night sleep.

According to a Japanese study, a nap can be reduced to 20 minutes at 12:20 pm.

Eating a cup of coffee before the nap can help you wake up usually, as caffeine takes 30 minutes to affect your system.

Coffee

It prevents brain receptors that find caffeine “adenosine” after nine in the morning and afternoon, causing a nervous carrier daytime and causing sleep.

However, in the morning, the “adenosine” levels are low and the stimulating “cortisol” hormone may not give you the power you expect.

If you want to sleep better, avoid coffee after two hours in the afternoon, which can take 8 hours or more

Dr Stanley said: “Some people are more sensitive to caffeine than others, so if you eat (espresso) coffee at night, it will continue to drink,” Dr Stanley said. If you know you don’t sleep well, avoid it. ”

Dinner

The most appropriate time from seven to eight in the evening, and eating lately – the risk of gain in the evening – the risk of gaining weight and diabetes. Spanish scientists have found that people who make dinner two hours before sleep are 5 times more to make dinner.

Sleep

According to research published in “European Heart Magazine”, sleep can reduce the risk of heart and blood circulation between 10 to 11 pm, compared to those who sleep late.

People who sleep after midnight can increase heart attacks and stroke by 25 percent.

However, it is advisable to sleep between 6 and 8 hours at night, however, the Professor Foster says: “Some may need up to 10 hours.”