Why timing counts

During the day

• Tasks that require short-term learning, logic and new problem solving are best tackled about three hours after you get up in the morning. Jobs that need both brain and physical stamina are best left to the afternoon. If you want to memorise something for the long-term, or do well at tests, do these in the late afternoon.
• Keep a bottle of water on your desk and get through it each day to stay hydrated as air conditioning and central heating are very drying. When you turn on the kettle, make yourself herbal tea or a lemon and honey drink.
• Eat a power-packed lunch with valuable nutrients to sustain you through the afternoon. Avoid alcohol, coffee, tea and very sugary foods which will drain your energy reserves. Instead, enjoy whole foods. An ideal lunch includes protein (from meat, fish, pulses, eggs, cheese or nuts) and salad or vegetables and some fruit. Avoid too many carbohydrates which can make you drowsy. If you can fit in a 30-minute power nap it will help you to digest your food and regenerate your mind and body.
• After your siesta, take a walk around the block for 15 minutes to re-energise yourself.
• If you are reaching for sugary tea and biscuits in mid-afternoon and feeling dozy, you could be suffering from blood sugar problems. The answer is to eat a small protein-based snack which will have no effect on blood sugar and help you to stay focused, such as a plain yoghurt, a hard-boiled egg or a handful of unsalted nuts. Add a piece of fruit such as an apple, for a small, but not detrimental, sugar boost.
• Visit your dentist in the late afternoon when your pain thresholds are highest.

Evening

• The peak time for exercise is between 6-7pm, so now is the time to work out. This will help you to detach from the worries of the day.
• Take a shower and put on some music before you cook supper. Changing the tempo will help you to relax.
• Enjoy a glass or two of wine or beer, the antioxidants will do you good and some alcohol can help you to relax early in the evening. Avoid drinking any more than this, or too late in the evening, as alcohol interferes with sleep patterns, particularly REM sleep.
• Eat a small, light and nutritious evening meal. Now is the time to enjoy carbohydrates, such as bread, rice or pasta, which will help to promote sleep.
• Do a relaxation exercise for 10 minutes late in the evening to prepare yourself for bed. Avoid energetic exercise late in the evening as your racing metabolism will keep you awake. Late night action movies are also a bad idea if you want a peaceful night.