This is the perfect time to get up (and go to sleep)

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Every day, we brush our teeth, drink coffee, go to work, eat dinner and go back to sleep. The exciting thing that it depends on the exact time. Because depending on exactly when we do each of these things, we can have a positive or negative impact on our health. This is what your day should look like to stay healthy
A study by the University of Westminster shows that people who wake up between 5.22 and 7.21 a.m. have higher cortisol levels and a worse mood. Ideally, the alarm clock should, therefore, not ring until after 7.21 am.

Before breakfast: brush your teeth
As soon as we are awake, we go to the bathroom. The very first thing we should do is brush our teeth. Because there should be at least half an hour between breakfast and brushing our teeth. When we eat, the natural bacteria in our mouth produce acid to break down the sugar we have eaten. If we brush our teeth immediately afterwards, we rub this acid, which is a mineral, onto the tooth, and this can wear it down.

Before 8 am: Eat breakfast
The timing of our meals plays a crucial role in regulating circadian rhythms and glucose and lipid control. According to a study by the Barcelona Institute for Global Health, eating breakfast after 9 a.m. increases the risk of developing type 2 diabetes by 59 percent.

9 a.m. to 2 p.m.: Drink coffee
When we have our last coffee, it is also crucial for our health. If you suffer from sleep problems, you should avoid coffee after 2 pm. Caffeine takes around eight hours to break down in the body completely.

11 a.m. to 12 p.m.: Make decisions
According to the US author Daniel Pink, our attention is at its lowest between 1 and 4 pm, in his book “WHEN: The Scientific Secrets of Perfect Timing”, he advises against making important decisions during this time.
12 to 2 p.m.: Take an afternoon nap
If you feel tired during the day and want to incorporate a nap into your daily routine, you should not exceed 10 to 20 minutes and should be awake again before 2 p.m. to avoid disturbing your sleep.

In the afternoon, exercise
Exercising between 6 p.m. and 8 p.m. improves endurance and ensures more effective muscle building. For men, exercising in the evening is best for burning fat.

7 to 8 p.m.: Dinner
Eating dinner around 10 p.m. increases the risk of weight gain and diabetes. According to studies, people who eat dinner within two hours of going to bed are five times more likely to suffer from obesity than those who eat dinner earlier

10 to 11 p.m.: Go to sleep
According to the European Heart Journal, we should sleep between 10 pm and 11 pm. People who fall asleep after midnight have a 25 percent higher risk of heart attack and stroke. Ideally, we should sleep between six and eight hours every night.