Your perfectly timed day
9PM: TURN OFF!
While everyone’s day is different, creating set times for things can be useful for everyone. ‘There’s evidence that doing certain things at certain times of the day can be better for us,’ says health behaviour change specialist Dr Heather Mckee. ‘Adding time-based cues can help you reach your health goals. Times act as a trigger to take action – and with daily repetition you’re more likely to create long-lasting change.’
6AM: WAKE UP
Women who wake early have a lower risk of developing breast cancer, according to scientists at Bristol University, while other studies** suggest you’re less likely to be depressed.
7AM: BREAKFAST
Eating within 60 minutes of waking helps maintain longterm weight loss.
8AM: EXERCISE
Exercising first thing can shift your circadian rhythm so your body is naturally more alert in the morning and more tired in the evening, so you fall asleep earlier.
12PM: HYDRATE
Ideally, you will have drunk 500ml water to reach your 1.5 litres-perday goal, as dehydration leads to fatigue.
1PM: LUNCH
Rather than hurriedly eating on the go, punctuate the day with a nutritious meal. Those who take their time and focus on lunch eat less later in the day, says research***.
2PM: NAP
An afternoon snooze can increase cognitive performance and lower blood pressure. Just 20-30 minutes will recharge you, but kip for any longer and you’ll feel groggy.
3.30PM: SNACK
A well-timed snack provides energy for your afternoon. Avoid high-sugar, fastrelease foods.
6PM: DINNER
Women who eat most of their calories later than 6pm are more likely to have high blood pressure and be overweight, say experts at Columbia University.
8PM: REST
‘Self-care is essential for combating stress,’ says psychologist Suzy Reading. ‘Instead of chores, listen to a podcast, read a book, or have a bath.’
Blue light from screens suppresses the sleep hormone melatonin, so switch off devices and tech at least an hour before sleep.
10.30PM: BED
From 9pm, the body lowers its production of serotonin and increases melatonin to induce drowsiness. Work with this natural flow. To wake at 6am, aim to be asleep by 10.30pm.