Research at Cambridge has shown our muscle temperature and other physical parameters peak late afternoon-early evening. Hence, post-work exercise is good for you So when you knock off work, stop at the gym for some weight training. It will enhance your bone mineral density, add to your muscle mass, speed up your metabolism and reduce depression and anxiety Don’t think about work beyond office. Instead, think about home, family, friends. Socialisation is linked to a 50 per cent rise in longevity (journal PLOS Medicine, 2010) Eat at least three hours before sleeping. The ideal dinner plate should be: half veg or salad, a quarter lean protein (meat, fish, etc.), a quarter grain (brown rice, pasta, bread) Having a snack at least an hour before bed raises the level of neurotransmitter serotonin, helping you sleep better Go to bed before midnight as it prepares your body and mind for deep sleep Sleep for 6-7 hours. New research from the University of Washington’s Health Sciences department (2017) shows that chronic sleep deprivation suppresses the immune system.