如何调整你的生物钟 让你的生活更加规律

Have you ever wondered when the optimum time is to wake up, eat breakfast, exercise, do a crossword puzzle or revise for an exam?

你曾想过醒来，吃早餐，锻炼，玩纵横字谜或复习考试的最佳时间么？

Our bodies are governed by the circadian rhythm, which regulates body temperature, brain wave activity, hormone production, cell regeneration and a host of other biological activities, which means there is a right – and a wrong – time to do everything. Get the most out of your day by working with your body’s natural rhythm…

我们的身体被生理节奏的韵律所控制，调节身体的温度，大脑波活动，荷尔蒙产量，细胞的再生和其它生理的活动，意味着存在着正确的-和错误的-时间去做每件事。让一天中的大多数时间伴随着身体的自然韵律运行...

Researchers in the UK found that people who wake up before 07.21 have higher levels of the stress hormone cortisol compared to those who get up just nine minutes later. Early risers also tend to be angrier at night compared to late risers, regardless of how much total sleep they had. A good excuse to hit the snooze button!

英国调查者发现，对比于那些晚起9分钟的人，在7点21之前醒来的人拥有更高的压力荷尔蒙水平。对比于那些晚起的人早起的人更倾向于在夜间生气，不管它们一共睡了多少小时。一个按小睡按钮的好的借口!

The best time to eat breakfast is around 08.00 when the brain experiences a surge of neuropeptide Y, the neurotransmitter responsible for making you crave high-energy food. Porridge is the perfect breakfast as it releases energy slowly - studies show that children who eat porridge for breakfast perform better at reading and problem-solving tasks.

吃早餐的最佳时间是大约8点，当大脑经历神经肽Y的汹涌来袭，神经负责使你渴望高能量食物。粥是完美的早餐，它慢慢释放能量-研究表明早餐喝粥的儿童在阅读和解决问题的任务方面表现的更好。

Not a morning person? Walk to work rather than getting the bus. Brain activity is triggered by light and exercising in the morning will boost your mood by around 50 per cent, compared to only 20 per cent if you exercise at night. Walking or swimming is best in the morning, as your muscles won't be warmed up enough for the gym.

不是一个早起的人？步行去工作而不是乘公共汽车。大脑活动被光刺激，早上锻炼会膨胀你的心情大约50%，对比于20%的量如果你只在晚上锻练。早上散步或游泳是最佳时间，你的肌肉没有被体育馆热起来。

Most people perform best at mentally challenging tasks between 10.00 and noon. In fact, intellectual tasks are performed almost 10 per cent better at 10.30am than in the evening. Write that report before you finish lunch when the body experiences a natural slump.

大多数人对于精神上的挑战任务在十点和下午表现最佳。事实上，运行智力活动在上午十点半要好于在晚上10%。在吃完午饭之前写报告当身体经历自然的萧条时期。

Your body is designed to take a quick nap after lunch, as it aids digestion and allows blood-sugar levels time to rise to give you maximum energy in the afternoon. No time for a nap? Consider scheduling tasks that don’t require too much thinking about after lunch.

你的身体的生物钟被设计成午饭后的快速小憩，在下午正如它有助于消化并允许血糖水平的上涨来给予你最大的能量。没有时间小憩？考虑安排任务不需要午饭后太多的思考。

Analytical activities are best performed in the morning when short-term memory performance is at its peak, whereas retention-based work is best done in the afternoon, when our long-term memory is functioning at its best. The best time to revise or update your to-do list is around 16.00.

分析活动在早上是最佳表现的，当短期记忆行为处于巅峰，然而基于工作在下午最佳完成，当我们长期的记忆功能最好的时候。复习或更新你想要做的名单是在大约下午四点的时候。

Researchers in the US found that lung function is at its peak between 16.00 and 17.00, making this the ideal time to work up a sweat in the gym. Physical strength also peaks between 16.00 and 17.00, which also happens to be when most Olympic records are set.

美国调查者发现肺的功能在下午四点到五点之间处于巅峰，这就成为在体育馆锻炼流汗的理想时间。物理的力量也在下午四点到五点达到巅峰，同样是大多数奥林匹克记录诞生的时候。

Fancy a drink after work? The best time to consume alcohol is between 19.00 and 20.00, as this is when the liver is most active in detoxifying the body. Be kind to your liver and eat something first!

工作后想喝一杯饮料？喝酒精的最佳时间是晚上7点到8点之间，当肝活跃于解毒身体。对肝好点首先吃点东西！

Most people experience a surge of melatonin, making you feel relaxed and ready for bed, at around 23.00. Sleep requirements differ from person to person and change over time, which means there is no optimum amount of sleep you should have. Generally, six to eight hours is required in order to function at our best.

大多数人经历了褪黑素的蜂拥而来，使你感到放松准备好上床睡觉在大约晚上11点的时候。人与人之间对睡眠量需求不同并随着时间的推移改变，意味着没有最佳的睡眠数量之说。一般来说，为了身体达到最佳功效，六到八小时被需要。

Women’s libido peaks at bedtime, between 22.00 and 01.00, which is also when ovulation is most likely. Men’s libido peaks in the early hours of the morning, when levels of testosterone are highest, while studies suggest sperm is more numerous and mobile around 17.00. If you want to get pregnant perhaps the best advice is to have sex three times a day!

女人在床上的性欲高峰在晚上十点到一点之间，也是最可能排卵的时候。男人的性欲高峰在早晨的早一些的时段，当睾丸素的水平最高的时候，然而研究表明精子大约在晚5点的时候数量更多更易移动。如果你想怀孕或许最佳的建议是每天三次性体验！