"Do it at sunrise and rest at sunset." This is the result of human long-term adaptation to the environment. Staying up late will be harmful to your health. Because adrenocortical hormone and growth hormone are secreted at night. The former is secreted before dawn, which can promote carbohydrate metabolism and ensure muscle development; The latter is produced after falling asleep, which not only promotes the growth and development of teenagers, but also delays the aging of middle-aged and elderly people. So the best time to sleep in a day is from 10 to 6 am. What self-care measures should people who often stay up late take? First, to strengthen nutrition, we should choose low-quality protein, fat and vitamin B foods, such as milk, beef, pork, fish and beans. Also eat some dried fruits, such as walnuts, dates, longan and peanuts. , can play the role of anti-fatigue. The second is to strengthen physical exercise. You can exercise according to your age and interest to improve your physical fitness. If you feel tired or sleepy after staying up late, you should do gymnastics, Tai Ji Chuan or go outdoors. The third is to regulate the circadian rhythm. People who stay up all the year round should constantly modify and adapt themselves according to the schedule. The fourth is to eliminate the ideological burden. People who often stay up late should avoid anxiety and fear, build up confidence, and maintain a happy mood and high mood at night. Adequate vitamin A should be provided for the diet and health care of workers who stay up late, because vitamin A can regulate the synthesis of rhodopsin in retina, improve the adaptability of workers who stay up late to dim light and prevent visual fatigue. Workers who stay up late are labor-intensive and consume a lot of energy, so we should pay attention to the supplement of high-quality protein. Protein, the best animal, can reach half of protein's total supply. Because animal protein contains essential amino acids, it is beneficial to ensure that workers who stay up late improve their work efficiency and health. Self-care of those who stay up late Living in a modern society with tense rhythm, people who don't stay up late are lucky. Staying up late will disturb the normal rhythm of the body, thus affecting vision, stomach and sleep. So, how should people who often stay up late take care of themselves? People who stay up late are mostly people who do word work or often operate computers. After a hard night in dim light, it is easy to make eye muscles tired and eyesight decline. Dr Li Changping, a nutritionist in charge of nutrition department in Beijing Hospital of Ministry of Health, told reporters that vitamin A and vitamin B have certain effects on preventing visual impairment. Vitamin A can regulate the synthesis of rhodopsin in retina, improve the adaptability of day and night workers to dim light and prevent visual fatigue. Therefore, we should eat more foods rich in vitamin A, such as carrots, leeks and eels, and animal foods rich in vitamin B, such as lean meat, fish and pig liver. In addition, we should properly supplement calories and eat some fruits, vegetables, meat, eggs and other protein foods to supplement physical exertion, but don't eat too much. Dr. Li Changping believes that eating some dried fruits such as peanuts, almonds, cashews and walnuts is rich in minerals such as protein, vitamin B, vitamin E, calcium iron and vegetable oil, while the cholesterol content is very low, which has a special effect on restoring physical fitness. People who stay up late should not only work hard on diet, but also strengthen physical exercise. If you feel lack of energy or want to sleep during staying up late, you should do gymnastics for a while or do some outdoor activities. Because staying up late will take up the time of normal sleep, you may wish to act according to circumstances in supplementary sleep. For example, when you come home from work, you can close your eyes in the car for a while, or arrange a short nap for yourself during your lunch break at work, which can not only restore your strength, but also refresh yourself. What are the skills of staying up late? Stay up late and work overtime, but also have the skills to stay strong. Otherwise, the iron body can't stand the hard work day and night! So, if you want to stay up late, remember: 1, don't eat instant noodles to fill your stomach, so as not to get too angry. It's best to try fruit, toast, bread and porridge to satisfy your hunger. Before you start to stay up late, take a vitamin B nutritional tablet. Vitamin B can relieve fatigue and enhance the body's resistance to stress. 3, refreshing drinks, preferably based on green tea, can not only refresh, but also remove excess free radicals in the body, making you feel refreshed. However, people with bad stomachs had better drink Lycium barbarum soaked in water, which can relieve stress and improve eyesight! 4. Remember to remove makeup before staying up late, or wash your face first to avoid thick powder or oil stains, which will lead to acne all over your face under the suffering of staying up late. Remember to take a nap at noon the next day after staying up late. Tips for staying up late 1, staying up late to eat hot things. 2. Don't eat too much for dinner. Keep warm, don't freeze your stomach. 4. Be sure to have enough boiled water. 5. You can't sleep if you are tired after staying up late. 6. When you are tired, you can drink some stimulating drinks such as coffee or tea to refresh yourself, but you should pay attention to drinking it while it is hot, and the concentration should not be too high, so as not to hurt your stomach. 7. When staying up late, always take a deep breath. 8, at least until dawn, that is, around 5 am, constantly imagine the glory and momentum when the sun rises. 9. Be sure to have a full breakfast and don't eat cold food. 10, 7 am and 8 am. If you want to sleep, you must relax. Even if you don't sleep, sit in a chair and relax. The best time to stay up late Some people like to stay up late, but the result is often exhausted and inefficient, which will damage their health in the long run. In fact, scientific and intermittent staying up late sometimes makes some types of people get unexpected results. After staying up late, I fell asleep at four or five in the morning and stayed up all night. You must feel very tired, so you will sleep soundly and have a good rest. Staying up late can make you concentrate on a difficult job for a long time. The premise of implementing this schedule is that you feel too energetic at 9 pm or 10 and don't want to sleep at all. Ordinary people will not easily use this schedule. 10: 0010: 00-11:00 Get up for a walk and listen to music; 11:00-1:20 Eat, drink hot soup and eat more vegetables and meat; 11:30—19: 30, reading and doing problems; /kloc-eat from 0/9: 30 to 20: 00, with more meat and vegetables and 90% full; Work and study from 20: 00 to 4: 30 in the morning; Go to bed at 4: 30 am-10: 00 am. With the accelerated pace of life, more and more people have joined the ranks of staying up late. However, how to ensure the quality of staying up late and reduce the impact on health? It is not advisable to drink a lot of strong tea or coffee to stimulate nerve excitement when staying up late. Because caffeine can only make people feel refreshed for a while, and then it will make people's brains in a state of inhibition, resulting in drowsiness. Chinese medicine believes that people who often stay up late are prone to yin deficiency and yang hyperactivity, and symptoms of yin deficiency and internal heat appear. It is advisable to use medicated diet for proper conditioning to make it energetic. Stewed duck eggs with Radix Rehmanniae: 20 grams of Radix Rehmanniae is used each time, 1 to 2 duck eggs, and appropriate amount of water is added and stewed in water. After the eggs are cooked, shell them, then stew them in juice for 20 minutes, season them with rock sugar, and eat eggs and drink juice/kloc-0 once a day or 2-3 times a week. It has the effects of nourishing yin, clearing away heat, promoting fluid production and quenching thirst, and is suitable for people with dry mouth and throat and swollen gums after staying up late. Stewed Eucommia ulmoides Oliv. Pork loin: 25 grams of Eucommia ulmoides Oliv. Every time 1 piece of pork tenderloin, add appropriate amount of water 1 hour, and take 1 time every 2-3 days, which has the effects of nourishing liver and kidney and strengthening bones and muscles. Suitable for people with backache and weakness after staying up late. Cooked lean meat of lotus seeds and lilies: 20 grams of lotus seeds, 20 grams of lilies, 0/00 grams of lean pork/kloc, and appropriate amount of water in the same pot. Season the meat with salt after it is cooked, once a day 1 time. It has the effects of clearing away heart fire, moistening lung, invigorating qi and calming nerves, and is suitable for patients with dry cough, insomnia, upset and palpitation after staying up late. Gegensheng Fish Soup: 250g of Pueraria lobata is washed and cut into small pieces each time. Remove gills and viscera from a raw fish and cook it with proper amount of water. After the fish is cooked, season it with shredded ginger, oil and salt, and eat fish and soup/kloc-0 times a month or every other day. Has the effects of relaxing muscles and tendons, activating collaterals, invigorating qi and blood, and relieving muscle pain. It is suitable for people who are overworked, sore muscles after staying up late, and painful neck muscles. Prunella Spica Stewed Lean Meat: Spica Spica10g, lean pork 50-100g, and water * * * in moderation. After the meat is cooked, add a little salt to taste, eat meat and drink juice, once a day 1 time. It has the effects of clearing away liver fire and lowering blood pressure, and is suitable for dizziness, headache, jealousy and other symptoms of hypertensive patients after staying up late. How do people who stay up late eat? Those who stay up late, the first thing that comes to mind is to drink coffee or tea to refresh themselves. Nutritionists say caffeine can really refresh people. However, the experiment of the Sleep Medicine Research Center of St. Luke's Hospital in the United States found that caffeine is not effective in improving work efficiency, and even if it is useful, it can only last for a short time. Caffeine is refreshing, but it will relatively consume the B vitamins related to the coordination of nerves and muscles in the body. People who lack vitamin B group are more likely to be tired, more likely to form a vicious circle and form the habit of drinking tea and coffee. Demand is increasing, but the effect is getting worse. Therefore, when you have to stay up late, it is more effective to supplement more vitamin B groups. When staying up late, some people think that eating sweets can supplement calories. In fact, sweets are also a big taboo for staying up late. Don't eat too many sweets after dinner or staying up late. Although high sugar is high in calories, it has an exciting effect to some extent, but it will consume vitamin B group, which will lead to the opposite effect and obesity. Generally speaking, the prevention and health care of staying up late still depends on daily diet, and six kinds of food must be taken in a balanced way. But in order to stay up late, it is absolutely necessary to eat more foods rich in vitamin B for dinner! Vitamin B family has many members, including folic acid, nicotinic acid, vitamin B6 and vitamin B 12. They not only participate in metabolism, provide energy and protect nerve cells, but also help to calm nerves and relieve anxiety. Dark green leafy vegetables and beans are rich in folic acid, which is helpful to cell repair and prevent infection and anemia; Vitamin B6 or nicotinic acid exists in liver, fish, whole grains, legumes, fruits and vegetables, which can maintain skin health and slow down aging; As for vitamin B 12 related to memory and attention, it can be eaten in red meat, milk and cheese. References:

Transferred from Xinhuanet Xinhua Community Author: Jingsiyu staying up late will cause many kinds of harm to the body: 1. Frequent fatigue and decreased immunity: the most serious sequelae brought by people who often stay up late are fatigue and lack of energy; The immunity of the human body will also decline, and symptoms of autonomic nervous disorders such as colds, gastrointestinal infections and allergies will appear. 2. Headache: On the second day after staying up late, I often have a headache, my brain is swollen, I can't concentrate, and I even have a headache when I go to work or attend class. Long-term staying up late and losing sleep also does intangible harm to my memory. 3. Dark circles and bags under the eyes: Night is the physiological rest time of the human body. Without rest, the blood circulation around the eyes will be blocked due to excessive fatigue, resulting in dark circles, bags under the eyes or bloodshot eyes. 4. Dry skin, long black spots and acne: 165438+ 0: 00 pm to 3: 00 am the next day, which is also the time when the human meridians run to the gallbladder and liver meridians. If these two organs don't get enough rest, they will appear on the skin, which is prone to problems such as rough skin, yellow face, long black spots and acne. For those who are used to going to bed early, they should go to bed at 1 at the latest. And to make matters worse, staying up late for a long time will gradually lead to insomnia, forgetfulness, irritability, anxiety and other neurological and mental symptoms. When you have to stay up late, it is very necessary to prepare and protect before and after, at least to minimize the harm to your body caused by staying up late. The first thing is to eat on time even if you sleep late, to ensure that dinner is nutritious. Supplement foods containing multivitamins or collagen, and use skin to restore elasticity and luster. Fish and bean products have the function of nourishing the brain and should also be included in the dinner menu. Pay attention to hydrating in the process of staying up late. You can drink medlar, jujube or chrysanthemum tea, which not only supplements but also has the effect of removing fire. Secondly, sleeping in is not "washing in". Generally speaking, the skin is maintained at night from 22: 00 to 23: 00. This is a good time for the skin to absorb nutrients. If you have the conditions to sleep late, during this time, you must put on some skin care products that can nourish nutrition, wrinkle and prevent water loss, such as wrinkle-removing and firming cream, so that although your skin can't sleep normally in the next stage, it can also be supplemented with nutrition and water. After staying up late, the best protection measure is naturally to "make up for lost sleep." If you want to improve the quality of sleep, you can take oral health care products that can improve sleep, stabilize mood and eliminate fatigue.