The best time to have sex is at 7.30am - around 45 minutes after you wake up, according to new research. Energy levels are at their highest after a good night's rest which means both sexes have more stamina.
The rush of endorphins sparked by sex lowers blood pressure and stress levels and makes us feel more upbeat for the rest of the day. Concentration levels peak around three hours after we have woken up, so it's best to save the most taxing jobs of the day at work for around 9.45am.
Around an hour later, stress levels peak at 10.45am - most typically early in the week when our to-do lists are heaviest, so this is the best time to relax.
The study pinpointed the weak moments when we were most likely to put on weight with a sugar rush.
Snack O'clock comes most frequently at 3.30pm, when we are starting to lag at work, and 8.15pm when we are relaxing in front of the TV, so this is the best time to show willpower. Wine O'clock, the best time for an alcoholic drink, is 6.10pm - four hours before we go to bed to maximise the time for liver recovery.
The best time for sleep is at 10.10pm - allowing for 20 minutes to get to sleep and 90 minutes of the most restorative non-REM sleep which is most likely to occur prior to midnight. The best times to live your life were compiled by the health and well-being firm Forza Supplements, which monitored the body clocks of 1,000 people who lead healthy and active lives.
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They were asked to log the optimum times when they got the maximum benefits out of range of daily activities after researchers pinpointed the key times of the day which suited each activity best.
Based on the responses, Forza was able to come up with a daily time timetable to help the average person to live life to the maximum.
This included the best times to eat breakfast (7.15am), lunch (12.15pm) and dinner (6pm) if you want to maximise weight loss. The key to healthy eating was not to have an uneven calorie intake throughout the day, according to 72% of respondents. The study also highlighted the optimum times of the day to work-out. Around half of those who took part (54%) found their calorie burn from running was best with pre-breakfast run at around 7am.
Strength levels do build up during the day and 52% of gym fans who like to lift weights found they were most effective after work, with 6.30pm being the best time. A key finding from the study was that more than half of us (56%) felt we were not getting the optimum eight hours of sleep a night, and this was impacting on our effectiveness throughout the day. Most people's body clocks are broadly similar, but there is scientific evidence to back up grumbles about a minority not being a morning person.
A person's chronotype is the propensity for the individual to sleep at a particular time during a 24-hour period. "Owls" (evening chronotypes) are more alert during the evening, while "larks" (morning chronotypes) are fresher in the morning. If you are a night person who rises later, researchers found they could simply adjust the timetable below by how ever much later they woke up after they optimum time of 6.45am. So if they woke at 8.45am, the rest of timetable was two hours later with a bedtime of just after midnight. Forza Supplements managing director, Lee Smith, said: "What we set out to do was to find out the absolute optimum times to work, rest and play. "While no two people are the same, these were found to be the very best times for the average person to do the key activities which make for a healthy and happy life. "Making small adjustments to your routine can really help you to lose weight, get fitter, be more effective at work and even a better lover."