Between 9pm and 6am – while the rest of us are firmly tucked up in bed –
up to a third of Brits are working out, latest figures show.
It seems that more people are embracing the ‘early to bed, early to
rise’ mantra to cram even more into their day, usually before others
have even woken up.
But with everything seemingly on tap 24-7 these days, what’s the best
time of day for you to tackle that to-do list and keep yourself firing
on all cylinders?
FEMAIL finds out below;
7am-8am – Best time for sex
The human body produces a huge surge in sex hormone and a rush of
adrenaline first thing to get you ‘up and at ’em’, so why not use it to
stay between the sheets instead?
Continue reading after the cut….
‘In men, testosterone levels peak around 7am, hence their “morning
glory”, while you’ll both be fully rested, with heightened senses,’
explains sex therapist Suzie Hayman.
‘And because you’re also still waking up, you tend to be more tactile and responsive.’
In fact, according to one study from Rutger’s University in the US,
the average amount of time spent on foreplay almost doubles first thing
in the morning.
And, unsurprisingly, this is also the time couples are most likely to
conceive and orgasm, according to research from the University of
Modena in Italy.
‘It’s a natural response from your body to encourage procreation,’ Hayman explains.
8am-9am – Best time to tackle your hardest task
As well probably being the only time you have to yourself, early
morning is also the best window for your body to cope with the most
daunting job on your list.
‘It’s when levels of the stress hormone cortisol are highest,’
explains Professor Simon Folkard, director of the Body Rhythms Centre at
the University of Wales.
‘And this change increases your blood-sugar level, giving you the
energy and momentum to manage difficult situations effectively,’ he
adds.
While too much cortisol can make you feel overwhelmed, it’s also what
contributes to the ‘fight-or-flight’ ability to finish that project
that’s hanging over your head.
Bonus: The morning is also the time when you’re least likely to activate ulcers, so quit worrying and just do it.
10am-11am – Best time to go shopping
As any woman knows (to her dismay) going shopping when you’re tired or hungry is a disaster.
‘The synapses in your brain are firing properly three hours after
waking, which combined with high energy levels and a full stomach means
you’re perfectly primed for decision making,’ says Glasgow University
psychologist Stephany Biello.
‘However advanced humans are, we can’t rationally buy food for the future when we’re hungry.’
Which explains that trolley full of crisps and chocolate.
Interestingly, according to the British Retail Consortium, purchases
made after 4pm – when you’re at your most tired and concentration levels
have reached daily lows – tend to be those most often returned to the
shop.
So save yourself that return trip and head off after breakfast.
11am-12pm – Best time to ask for a raise
Make your case to your boss now because that’s when most people’s
energy level is at its highest, you are likely to feel the greatest
focus.
‘You’re also most awake so you’ll be able to think on your feet when
you don’t get the answer you were expecting, and your boss will have got
through his urgent early morning tasks. The worst time? Late in the
day.
‘When energy drops, it leaves people more vulnerable to anxiety,
tension, and nervousness,’ says Robert Thayer, author of Calm Energy
(£9.99 from amazon.co.uk).
You may need to adjust your timing, however, if your boss is a
night-owl. If he/she needs four cups of coffee every morning to get
moving, it’s wiser to approach him/her in the early afternoon when
they’ve warmed up properly.
1pm-2pm – Best time for lunch
‘The body’s digestive processes are working at full power now,’
explains Cath Collins, chief dietician at St George’s Hospital in
London.
‘You’ll be able to digest food properly and won’t be over-eating as your blood sugar should still be sufficiently elevated.’
But keep to the rule of eating little and often, as the average three meals a day means relying on limited types of foods.
Studies have shown that grazers have higher levels of Vitamin C. For
optimum health, you should also be aiming for 16 different food types
over two to three days.
‘Select a high-protein lunch to increase alertness and help combat
the energy dip caused by too much carbohydrate,’ Collins advisess.
Try a baked jacket potato piled with tuna, followed with a handful of
zinc-packed Brazil nuts and almonds to aid digestion and boost your
metabolism.
2pm-3pm Best time to put the kettle on
The average Brit loses his or her va-va-voom at 2.16pm, according to a survey of 2,000 adults by Typhoo.
On average, the respondents had least enthusiasm for doing tasks of
any kind at this point in the day – exactly the sort of justification
you need for a caffeine kick.
But make sure you limit caffeinated tea or coffee to four cups a day (fewer if you are pregnant).
‘Where possible, drink tea rather than coffee, as tea contains
flavanoids that can absorb harmful chemicals in the blood, giving
protection against heart attack and cancer,’ explains Collins.
This should be your last cup of tea of the day, though. Drink it any
later and the caffeine won’t have time to disperse through the system
before you go to bed, causing insomnia.
And skip the cola – while sugary drinks boost energy in the
short-term, scientists at the Sleep Research Centre in Loughborough
found that, an hour later, testers had slower reactions and lapses in
concentration.
If a cuppa doesn’t work, have a wash – alternating your shower
temperature between hot and cold speeds up your metabolism and boosts
circulation, eliminating sluggishness.
Tests at the Thrombosis Research Institute in London found that
regular cold baths and showers increase the oxygen flow to the body,
rejuvenating tissues and making you more alert.
3pm-4pm – The best time to get a root canal
Local anesthetic lasts three times longer when administered in
mid-afternoon than when given from 7-9am or 5-7pm, according to the
British Dental Association.
‘If you need a procedure that’s prolonged, try to get it done in the
early afternoon so you’re best protected from the pain of the procedure
by the anesthetic,’ suggests Jacinta Yeo from the BDA.
For a simple filling, however, a midmorning appointment might be
better, especially if you have plans for that evening: You’ll get a
decent dose of painkillers but your lips won’t stay numb as long –
avoiding a crooked smile or drool on your chin at dinner.
Nobody likes asking to for a bib with their meal.
5pm-6pm – Best time for exercise
Research at California’s San Jose University shows that reaction time and hand-eye co-ordination are best now.
‘Studies have shown that body temperature and other physical
parameters reach a peak in the late afternoon, meaning warmer, more
flexible muscles, greater strength and stamina and faster reaction
times,’ says Justin Way, Head Personal Trainer at Pure Gym.
It’s also when the stress hormone cortisol, which can damage the
immune system, is at its lowest, having fallen gradually from its high
first thing in the morning.
So while those dawn gym bunnies might look healthy, they’re actually putting themselves at greater risk of infections.
And statistics also show that over 80 per cent of Olympic records are
broken in the late afternoon – but don’t expect miracles from your new
evening gym habit!
‘Exercise is the perfect stress-release after a hard day’s work, so
if you’re working shifts or just late, a spin class could really help
you unwind before heading home.’
6pm-8pm – Best time to have a drink
This is the best time to enjoy a few drinks without getting too
drunk. If you want to sink a glass or two – but don’t fancy ending up on
the floor – then 7-8pm is the best time to indulge.
Many body functions slow down in the evening, which means that
alcohol moves more slowly into your bloodstream than at any other time
of the day.
Obviously this doesn’t mean that you can drink as much as you want
without feeling any after-effects, but you’d get tipsy much quicker with
a lunchtime tipple.
‘Lunchtime’s the worst time possible to consume any alcohol, unless
you can put your feet up for a quick nap afterwards,’ explains Collins.
‘Adrenaline levels are low, and the alcohol attacks the digestive
process, as enzymes move to tackle the alcohol and process it through
the body.’
10pm-11pm – Best time to go to bed
Levels of the stress hormone cortisol are rock-bottom, while your
body produces a surge of sleep-inducing melatonin, which peaks around
midnight.
‘Your heart rate falls along with your body temperature and stress
hormones, so your whole body’s primed for sleep,’ explains Professor Jim
Horne from Loughborough University’s Sleep Research Centre.
To aid a restful, refreshing sleep, don’t eat, read or watch TV in bed and make your bedroom as dark as possible.
‘This will maximise the production of melatonin, which is released by
the pineal gland during the hours of darkness and can quench
cancer-causing free radicals,’ he says.
If you do feel peckish, have a turkey sandwich washed down with a
warm glass of milk – both contain the amino acid tryptophan, which your
body converts into the hormone serotonin, proven to speed your journey
to the land of nod.
11pm – The best time to beat cystitis
Cranberry juice helps stop urinary-tract infections, thanks to compounds that keep bacteria from sticking to bladder walls.
Have a glass as a nightcap, and you could make the most of a
medicinal dose. ‘The cranberry compounds sit in the bladder overnight,
so they may work longer fighting bacteria that cause UTIs,’ says
urologist Amy Howell.
A glass after sex also may give you some protection, since
intercourse increases the risk of UTIs by pushing bacteria farther up
the urethra.
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