While some people follow a rigorous daily schedule, others go with the flow and refuse to be bound by a routine.
While what you choose to do is a personal preference, research turns out there may be a right way to spend the day.
From the exact time you should set an alarm to the time you should have dinner, experts and scientists say there are some precise times you should stick to every day.
So how many optimal windows of opportunity are you missing in 24 hours?
Read on for the full list of schedules to implement into your routine.
From the exact time you should set an alarm to the time you should have dinner, experts and scientists say there are some precise times you should stick to every day (file image)
Set an alarm – 7:22 am
The first, and possibly one of the most important things, that most people try to get right is what time they set their alarm to wake up during the day.
A study from the University of Westminster found that those who wake up between 5:22 a.m. and 7:21 a.m. have higher levels of stress hormones than those who wake up later.
They were also found to be more likely to have bad moods and muscle aches, colds and headaches.
Dr. Neil Stanley, an independent sleep expert, says that while getting up at 7 a.m. is good for most people, “a recent study shows that the most important thing for longevity is regular wake time.” “reports The Telegraph.
Therefore, it’s not so much about the time you choose, but rather about respecting it every day: the expert says that we should wake up at the same time, give or take an hour, even on weekends.
Have breakfast – before 8 am
After getting out of bed, researchers say the best time to eat something is before 8 a.m.
A study last year found that eating breakfast after 9 a.m. increases the risk of developing type two diabetes by 59% compared to those who eat their first meal of the day before 8 a.m.
An additional study also highlighted that if you eat breakfast at 9 am you are 6% more likely to develop cardiovascular diseases than if you do so at 8 am
Anna Palomar Cros, a researcher at the Barcelona Institute for Global Health, told the outlet: “We know that meal timing plays a key role in regulating circadian rhythms and controlling glucose and lipids.”
After getting out of bed, researchers say the best time to eat something is before 8 a.m. (file image)
Brush your teeth – before eating
The age-old debate over whether to brush your teeth before or after breakfast has plagued Brits for years.
And according to dentist Dr. Shaadi Manouchehri, it is the first option: she explains that you could remove the enamel from your teeth by brushing after eating.
Adding that when we eat, our natural bacteria break down and produce acid to break down the sugar in the food.
So if you brush your teeth quickly after eating, you are “rubbing that acid into your teeth” which will wear them down.
Drink coffee – between 9:00 and 14:00
This is bad news for early risers, as it turns out that the optimal time to drink coffee is between 9 a.m. and 2 p.m.
Your level of alertness is related to cortisol production, which peaks between 8 and 9 a.m. on average.
The caffeine in coffee is supposed to help increase cortisol, but early in the morning it’s already high, so you may not get the boost you want.
It’s also a good idea to avoid coffee after 2pm, as it can take up to eight hours for the caffeine to wear off, but of course this depends on what time you go to sleep.
This is bad news for early risers, as it turns out that the optimal time to drink coffee is between 9 am and 2 pm (file image)
Exercise: 6:30 a.m. to 8:30 a.m. or 6:00 p.m. to 8 p.m.
When it comes to exercise, most people find it difficult to include it in their work hours, since the early morning and late evening hours are favorable.
This is a good thing since an American study found that for women, workouts between 6:30 am and 8:30 am reduce blood pressure and abdominal fat.
Similarly, sweating between 6 pm and 8 pm will help build muscles and improve endurance.
For men, on the other hand, nighttime training is more beneficial for lowering blood pressure and burning fat, The Telegraph reports.
Making an important decision – 11 a.m. to 12 p.m.
Scientists say there is even an optimal time of day to make a decision or ask someone for a favor.
So, if something has been on your mind recently, use the time between 11am and 12pm as time to think.
Professor Russell Foster, a neuroscientist at the University of Oxford, says our cognitive ability and reaction time peak between 11am and midday.
It’s also when our mood is highest so it’s the best time to get the response you want from someone.
An American study found that, for women, exercising between 6:30 am and 8:30 am reduces blood pressure and abdominal fat (file image)
Siesta: between 12:00 and 16:00.
The best time to get some sleep during the day is in the afternoon, specifically between 12 and 4 p.m.
A Japanese study found that a 20-minute nap at 12:20 pm could ensure you don’t have an afternoon energy slump.
Napping during the day may also help older people stay mentally alert by reducing brain shrinkage.
Starting at age 35, the brain shrinks by 0.2 to 0.5 percent a year, and even more after age 60.
But one study suggests that people who habitually nap during the day have larger brain volume, meaning their brain may shrink less over time.
Dinner – 7pm to 8pm
Between 7 and 8 p.m. is the optimal time to have the last meal of the day.
Eating later can increase the risks of weight gain and diabetes, and scientists in Spain found that those who eat within two hours of going to bed were five times more likely to be obese than those who eat dinner early.
Dr Stanley told The Telegraph: “We need to lose a degree of body temperature to fall asleep.”
‘Burning calories generates heat, so a large late meal will warm you up when you should be cooling down. The ideal is to eat no later than three hours before going to bed.”
Research described in the European Heart Journal says falling asleep between 10pm and 11pm is the best time, as it can reduce the risk of heart and circulatory diseases, compared to those who sleep later (file image) .
Go to sleep – 10:00 p.m. to 11:00 p.m.
Finally, the last task of the day that you should schedule correctly is to relax for the evening and go to sleep.
Research described in the European Heart Journal says that falling asleep between 10 pm and 11 pm is the best time, as it can reduce the risk of heart and circulatory diseases, compared to those who sleep later.
Those who go to sleep after midnight have a 25% increased risk of heart attack and stroke.
Seven hours is the optimal amount of time you should sleep, according to multiple studies.
Research has long shown that those who sleep six to eight hours a day are less likely to develop a number of diseases and even live longer.
However, one study also claims that maintaining a consistent sleep routine could be more beneficial than spending more time sleeping.