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HOW TO BE HEALTHY AND PRODUCTIVE IN A DAY

First you need to start your day right. That concerns the time when you get up to play live casino.If you get up at this time, you’ll be more successful. Why should you set your alarm clock at 4:30 a.m. from now on? Because that’s what successful people do…

If you want to be successful, you should get a good education and keep learning. At least that’s the general assumption. But besides studies or habilitation, something else entirely could be responsible for the success of some people. At least super successful people like Apple boss Tim Cook or Michelle Obama have one thing in common.That concerns the time when you get up to play fun88 They never press the snooze button. 

Tim Cook or Michelle Obama: that’s the time successful people get up.

Successful People usually get up before the sun rises, most of them around 5 am. Tim Cook even gets out of bed at 3:45 a.m., Sergio Marchionne, the ex-chief executive of Fiat Chrysler already a quarter of an hour earlier at around 3:30 a.m. Crazy!

Most company leaders start work very early, others manage to integrate sports and time together with the family into their daily routine by getting out of bed early. 

Former First Lady Michelle Obama gets up at 4:30 a.m. to get in a hardcore workout. Speaking to Oprah Winfrey, Obama said that she doesn’t feel good and even downright depressed if she doesn’t work out. 

OUR TIPS FOR YOU

1. drink enough

If you have drunk enough fluids the day before – normal water is best – then getting up will be easier. If you also drink a glass of water immediately after getting up, you will have a perfect start to the day. 

2. switch off your cell phone or TV!

It’s best not to have any flickering devices in front of your eyes one hour before you go to bed. They cause restless sleep and can deprive you of the important deep sleep phase. So turn off your cell phone and computer!

3. go to bed in time

Some people may only need four or five hours of sleep, but most people only recover at seven to eight hours. Therefore, go to bed on time and listen to your inner clock. It will tell you exactly when you’re tired. 4. 

4. leave the snooze button off

Try not to press the snooze button, but to turn off the alarm clock directly and get up. Once you’re out of bed, you’ve already done the hardest step. Now it’s time to get going, put on your running clothes and head to the gym or straight to the kitchen for a hearty breakfast. 

Are you one of the larks or the owls?

But: not all people are made for getting up ultra early. It is not for nothing that there is a distinction between larks and owls. While the larks are already in a good mood and fit in the morning, the owls find it extremely difficult to get out of bed.

It’s likely that successful people are short sleepers who can get by on as little as six hours of sleep, while long sleepers need between eight and nine hours. However, scientific studies have shown that both types are equally rested after getting up. Therefore, scientists suspect that short sleepers sleep more effectively. 

So don’t be sad if you are more of a long sleeper type and getting up at 5 a.m. is not an option for you at all. There are also very successful people, such as Karl Lagerfeld (7 hours), Winston Churchill (always in bed until eleven o’clock) or author J. R. R. Tolkien, who celebrated getting up late. 

WHAT ELSE CAN YOU DO?

Eat like “an emperor” in the morning, but all the less in the evening. Many people probably know this advice when it comes to the main meals. But whether there is really any truth in this saying is a matter of some controversial debate among scientists.

For a long time, for example, it was questionable whether the time of day has any influence at all. In the past, it was assumed that a calorie is a calorie and that it makes no difference when it is consumed.

Food and time of day: consume the majority of daily calories in the morning or evening?

And indeed, there are studies that confirm this at first glance: Only recently, for example, a team from the Scottish University of Aberdeen reported that, at least with regard to energy metabolism, it makes no difference whether one consumes the majority of daily calories in the morning or in the evening.

This feeling of satiety with a well-balanced forage meal is interesting. This does not directly regulate metabolism by the timing of calories, but it does have a positive behavioral effect. In addition, other studies would have certainly shown that the time of day has an influence on the metabolic response triggered by the meal.

IN THE MORNING OR EVENING?

Chrononutrition: connection between biological clock and food intake

Work like this is particularly interesting for what is known as chrononutrition. This field of research investigates the connection between the biological clock and food intake, which has often been neglected in the past.

Two so-called chronotypes are distinguished: While larks already have energy in the morning and tend to go to bed earlier, owls stay awake longer and have trouble getting going early in the day. Owls in particular would tend to skip breakfast. According to some studies, they also consume more fast food, coffee and alcohol.

Balanced and healthy breakfast is important

This unhealthy behavior is probably also due in part to the fact that the social beat often works against the biological rhythm of owls, he says. Just such people should pay attention to a healthy diet, fixed meal times and just a breakfast. Skipping the morning meal increases the risk of cardiovascular disease, nutrient deficiencies, and obesity and type 2 diabetes. 

Altogether, the saying of “breakfasting like an emperor” is probably correct. Nevertheless, a hearty breakfast should take into account the total calories consumed during the day. Of course, it is not only important when you eat, but also what you eat and how much you eat. And that should be balanced and healthy, especially for breakfast.