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Staying healthy around the clock

Research suggests that if you start to listen to your internal body clock you will give your brain and body a boost.

In the modern world we are often far to busy to pay attention to our own body’s natural rhythms.

However studies have shown that if we follow our own internal clock we could end up having far more energy, improving our relationships with others and even making better decisions.

Here’s how to get the most out of your body’s natural timetable.

6.45am – Cut out early morning caffeine

When we wake up, after popping to the toilet most of us head straight to the kettle to make our first hot drink of the day, but having a cup of tea or coffee first thing isn’t the best way to kick-start our brains despite what we all think.

Nutritionists point out that when we wake up, our body produces cortisol, a stress hormone that acts as a natural alarm clock to help us feel alert and awake. If you consume caffeine before 8am it can interrupt our body’s natural production of cortisol and leave us hitting a mental slump much much earlier in our day.

Nutritionists have suggested that instead we should switch out our morning caffeine habit to 1 or 2 cups of hot water with lemon as this will rehydrate our body and fire up our metabolism flushing out the toxins.

7.30am – Have sex

Research has shown that the best time for love making is around 45 minutes after you have woken up.

This is because testosterone levels in men are at their highest, and both sexes have maximum energy after a good nights rest.

Endorphins sparked by a morning romp can also lower blood pressure and stress levels and make us feel more upbeat for the rest of the day.

9am – Eat some chocolate

Surprisingly eating a few squares of dark chocolate in the morning could be beneficial for our cognitive function and memory.

**Take note..that’s a few square’s of dark chocolate not a whole family size bar of Milk chocolate**

There are more plus sides too with an early morning sugar hit it might even help us lose weight by reducing our desire to consume more later in the day.

10am – Make your most important decision

Did you know that the average adult makes 35,000 decisions a day, but if you’ve got an important decision to make 10am is the optimum timed to do this, or the equivalent time that is 3 hours after you wake up.

This is because our concentration levels peak at roughly three hours after waking up.

12pm – Get some sun.

Vitamin D is essential for healthy bones, but it can sometimes be difficult, especially in the winter months to get your recommended daily amount. By going out for just 13 minutes a midday for 3 times a week you can maintain healthy levels.

2pm – Read

Studies suggest that if you want to understand and remember something well then you should read it in the afternoon.

Recent studies on the topic have shown that between 2pm and 6pm is the best time to read and fully understand something complex as this is when our brain is better at semantic memory tasks.

5pm – Exercise

Research suggests that your muscle strength and endurance may peak in the late afternoon when out body’s core temperature is at its highest.

Its also suggested that if you work out at the same time every day your body will adapt to perform best at this time.

6.15pm – Eat dinner

The optimum time to eat your final meal of the day is between 6pm and 6.30pm.

Not only is your sleep less likely to be interrupted by indigestion but also by leaving a longer gap between your breakfast and dinner might also help you remain healthier and slimmer too – as long as you don’t snack in-between!

9pm – Shower

If you shower before you go to bed your skin quickly cools, which can help you get off to sleep quicker.

A shower when your tired is also said to help you relax and allows for creative thinking.

11pm Sleep

Rather than counting how many hours of sleep we’re getting, think about choosing a bedtime that will allow you to complete whole 90-minute sleep cycles so we don’t wake mid-cycle still feeling tired, drained and like you haven’t had the rest you needed.

For example if you want to get up for 6.45am, aim to go to bed at either 9.30pm or 11pm. This will allow you to go through either five or six 90-minute cycles. You can calculate your perfect bedtime at