Hello Sir/Mam, I work in IT from 4: 30 pm to 4: 00 am. Can anyone please suggest a proper time for sleep, diet,exercise so that this timing will not affect my health much in future. Im literally confused about how to maintain my time. Would be very glad and thankful and open for suggestions. Thank you.
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Hello The proper regulation of metabolism at least 6-7 hr sleep is necessory. After night work sleeping is good. Because after work tired mind will sleep well. After wakeup do meditatiom its necessory. Take healthy diets.
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Have a good shower once you are back home and have some healthy more of vegetables diet and go for a nap once you wake up freshen up again do some yoga or aerobic or zumba dances if you are interested for 20 minutes. You yourself will feel yourself satisfied.
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since your work time is fixed then you can go for time management. give time for your likes and preferences and give time to sleep , eat and healthy activities that make you relax.
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hi thanu,it's gud to see that u are quit aware about ur health.well u need to bring some changes in ur life style so as to stay fit nd fresh. 1.as soon as u r off from ur duty have a light healthy snack nd go to bed after that have at least 8hrs of sleep after that have a heavy meal which carries all food groups like milk,veggies, fruits,cereals,etc. 2.before going to ur office have proper lunch nd also u can carry some handy snacks like fruits,salad,nuts,flax seeds etc. 3.have small frequent meals every 2hrs. 4.be hydrated always so as to remain fresh nd energetic. 5.exercise every day for at least 1 hr or thrice a week. hope u take these tips forward.nd for any other help or diet chart u can consult me anytime using private consultant option. take a gud care of urself.it was nice talking to u.have a gud day dear.
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As you are working in a night shift it is effecting natural rhythm of your body. To maintain a cycle as close to the normal one, try to follow the following: Make sure you get 7-8 hours of sleep every day. Eat your "breakfast" before you set for work in the evening. Consider your 8 pm. Meal as lunch. Avoid eating during the night as much as possible. Have a early morning snack as" dinner" Make sure you are physically active throughout the day/night. Keep yourself hydrated by having 3-4 ltrs water.
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Hello, The ideal biological clock would work reverse in your case. Avoid caffenated beverages like tea nad coffee in the night. You can exercise in the afternoon after getting enough sleep,you should never exercise while tired. Stress on eating wholesome breakfast before you sleep and ensure you include almonds,walnuts,apricots,dates in your diet. Include green teas,herbal tea,coconut water,butttermilk in your diet with the sufficient intake of fresh fruits and vegetables.
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Take high fiber low fat diet. Do regular exercise. Take plenty of water every day. Take small and frequent meals at regular intervals of 2-3 hrs. Ask me privately for detailed diet plan for you according to your schedule.
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