7am sharp: Wake up as soon as the alarm goes off. The biggest mistake insomniacs make is to stay in bed in the morning to ensure eight hours of sleep, said Dr Chad Roover, a clinical expert at Stanford University's Sleep Research Centre. In fact, sleeping in in the morning tends to delay the biological clock, making it more difficult to fall asleep at night, resulting in a vicious cycle. It is recommended that even if you sleep late at night, you should get up on time in the morning and then supplement your sleep with a nap.

　　7.10pm: Go stand by the window for a while. Dr Michael Grundner, an expert at the Sleep and Circulation Neurobiology Research Centre at the University of Pennsylvania in the US, says that morning sunlight helps the body calibrate its biological clock. It is recommended to wake up, open the window and enjoy the sunshine by the window, the refreshing air will also make people instantly refreshed. As the sun rises later in winter, you may want to turn on all the room lights in the morning to make up for the lack of sunlight.

　　7.30am: Smell the coffee. Caffeine helps to refresh the mind, says Dr Alison Seaborn, a professor of psychiatry and behavioural sciences at Stanford University's Sleep Medicine Research Centre. A Korean study found that smelling the aroma of coffee can also increase alertness in people who are not coffee drinkers.

　　7.45am: Drink a glass of water and eat breakfast. Drinking a glass of water after waking up in the morning can improve alertness and eliminate fatigue. Eat breakfast (preferably oatmeal with some sultanas) about an hour after waking up to boost energy and make your brain work better.

　　10 o'clock sharp: drink a cup of coffee. Be warned that coffee lovers can consume 400mg of caffeine per day, never more than 500mg, as it tends to cause nervousness and irritability. From the afternoon onwards, it would be better to stop drinking coffee, otherwise it will easily affect your sleep at night.

　　12 o'clock sharp: take a half-hour nap. Dr Clete Kushida, medical director of the Sleep Medicine Research Center at Stanford University in the United States, says a 30-minute nap at noon can make up for an hour of sleep missed at night, improving alertness, mobility and mood.

　　12.30pm: Eat a light lunch. When feeling physically tired, it is not advisable to eat a large amount of lunch, and it is best to keep it light, otherwise it can easily lead to a feeling of drowsiness after the meal.

　　15:00: Take a 10-minute walk. Dr Grundner said that many people feel that this is the low point of physical energy in the day. The University of California psychologist Dr Robert Sayer completed a study found that this time to walk for 10 minutes can improve the body's energy, at least two hours to maintain a strong body, the effect is better than eating a piece of sugar.