Due to the different nature of work and the change of work tasks, many people have to work at night and have a rest during the day. In this way, they turned their lives upside down and became night workers who stayed up all day and went out at night. Then, does night shift work have any influence on human body, and how to ensure their safety and health? 1. The study of circadian rhythm and physical adaptation shows that human physiological activities have certain rhythm. This rhythm has a certain change law within 24 hours, such as body temperature, endocrine, urinary, respiratory, cardiovascular, nerve activity, and even hematopoietic function, all showing the characteristics of high tide in the evening and low tide in the early morning. Once this rhythm is different from the external changes, it will affect people's activity ability. A typical example of this situation is working at night. Because the rhythm is broken, the sleep time of night shift workers is arranged in the daytime, and the sleep time in the daytime is different from that at night in terms of light and quiet environment, so the sleep quality of night shift workers is poor and they are prone to fatigue, psychological depression and other reactions. This is related to their inability to stay with their families for a long time and their psychological loneliness. Judging from the adaptability to night shift, people with strong adaptability can generally adapt quickly within 2 ~ 3 days, but many people need a long time to adapt, and some people can't adapt at all; Long-term night shift workers are less affected, and frequent shift workers are more affected. In addition, people engaged in manual labor have relatively strong adaptability to night shift; It is difficult for people who are engaged in jobs with concentrated attention but little exercise to adapt. Interestingly, people who are energetic during the day are not as adaptable to work at night as those who have the habit of "night owls". The influence of night shift work on people is manifested in the increase of the incidence of night shift workers and shift workers. Studies have shown that diabetes, respiratory diseases, digestive tract diseases, hypertension, epilepsy and urinary system diseases are all related to the change of circadian rhythm. 2. Health care of night shift workers Because of the need of work, it is inevitable to go to night shift. So, how to do a good job in health care and minimize the harm? First of all, we should arrange working hours according to scientific laws. At present, some units have adopted the methods of morning shift, middle shift, night shift 1 ~ 2 days and rest 1 ~ 2 days, which is relatively in line with the adaptation of the body, is conducive to eliminating the fatigue of the body and has good results. Secondly, choose people who work at night. For people with chronic diseases or poor mental state, or people with sleep disorders at ordinary times, it is not appropriate to arrange night shifts. Third, we should create a good working and living environment. The workplace should have sufficient light and bright colors, which are beneficial to the body and mind; The sleeping environment should be quiet and the light is weak, which is conducive to sleep. At the same time, we should take proper care of their transportation and spare time. Finally, night shift workers themselves should pay attention to health care. Some young people are full of energy. They go to play in groups after the night shift and continue to work at night. In this way, it is not healthy. Although young people are full of energy and have a lot of energy reserves, their health will decline in the long run. In addition, night shift workers should pay attention to diet nutrition, especially after waking up, eat more and eat well, pay attention to eat less salt, and don't drink strong tea, coffee and other stimulating drinks. Once you find it inappropriate, you should go to the hospital for treatment in time and don't take medicine indiscriminately.
People who often work at night shifts should keep a happy mood. People's habit of working during the day and resting at night is gradually formed in long-term life. Working at night reverses this rule. At first, they were not used to it. After a period of time, they will gradually form new laws. Working and sleeping according to the rules will generally not affect your health.
First, diet:
1, "night shift" should add some nutritious and delicious meals to the meal arrangement, and eat more foods rich in animal protein and plant protein, such as lean meat, fish and shrimp, eggs, bean products and vegetables.
2, night shift work is easy to cause visual fatigue, therefore, night shift staff should pay attention to supplement foods containing more vitamin A, such as animal liver, egg yolk, roe and so on. Vegetables, soybeans, tomatoes, carrots and red peppers contain more carotene, which can also be converted into vitamin A in the body. You can eat more appropriately.
B, rest:
1, create a good rest environment, keep the room quiet and cool, and pull down the curtains to reduce the light transmittance.
2. Generally sleep well between 6- 12 in the morning. It is best to take a bath before going to bed, or wash your feet with warm water, and don't drink strong tea, coffee and other beverages that stimulate the cerebral cortex.
Don't rotate too frequently between day shift and night shift. After the day shift is changed to night shift, the change of biological clock needs an adaptation process. If it is changed too frequently, the newly established time conditioned reflex will be destroyed, which is not conducive to rest and health.
4. "Night shift" has many activities at night, and the temperature difference between day and night in autumn and winter is large. Pay attention to cold and warmth, especially after work in the morning, when the temperature difference between indoor and outdoor is large, add clothes in time to prevent colds from causing other diseases.
More and more people are used to staying up late. Even for some people, staying up late has become a part of their lifestyle. But from a health point of view, staying up late is still harmful.
Staying up late can cause many kinds of harm to the body: frequent fatigue and decreased immunity. If people often stay up late, the most serious sequelae are fatigue and listlessness; The body's immunity will also decline.
Naturally, cold, gastrointestinal infection, allergens and other symptoms of autonomic nervous disorder will come to you.
The time from 1 1 to 3 am is beauty time, that is, the time when the human body's 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 rough, yellow, black spots, acne and other problems. For those who are not used to going to bed early, they should sleep at 1 am 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.
For example, although you go to bed late, you should eat on time, and you should ensure that the dinner is nutritious. 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, and you can drink medlar jujube tea or chrysanthemum tea, which not only supplements but also has the effect of removing fire. In addition, taking some nourishing drugs, such as Liuwei Dihuang Pill, has a good effect of recuperation. It is found that Liuwei Dihuang Pill can improve the activity of IL-Ⅱ in spleen and has certain anticancer effect. At the same time, it has obvious two-way regulation effect on the immune function of polymorphonuclear leukocytes, which can effectively prevent and regulate sub-health state.
After staying up late, the best protection measure is naturally to "make up for lost sleep." If not, taking a nap at noon 10 minutes is also very useful. In addition, playing badminton more and going outdoors more will help you to be healthy and happy, and it is also a good way to get rid of listlessness after staying up late.
Staying up late principle
1, eat hot things (such as hot instant noodles) when staying up late.
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. Be sure to bite the bullet and study hard.
9, at least until dawn, that is, around 5 am, constantly imagine the glory and momentum when the sun rises.
10, be sure to have a full breakfast and don't eat cold food.
1 1, 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.
What to eat after staying up late?
For white-collar workers living in modern cities, staying up late is a very common thing. Those who stay up late, the first thing that comes to mind is drinking coffee or tea. Indeed, the caffeine contained in these two drinks will make people feel refreshed. However, the experiment of Sleep Medicine Research Center found that refreshing food may not be beneficial to health. Caffeine is not necessarily effective in improving work efficiency, and even if it is useful, it can only last for a short time.
Eat more vitamin B.
Caffeine is refreshing, but it consumes B vitamins related to nerve and muscle coordination in the body. Therefore, when you have to stay up late, you should take more B vitamins. Eat more foods rich in vitamin B at dinner, including folic acid, nicotinic acid, vitamin B6, vitamin B 12, etc. They not only participate in metabolism, provide energy and protect nerve tissue cells, but also help to calm nerves and relieve anxiety.
Eat less sweets.
When staying up late, some people think that eating sweets can supplement calories. In fact, sweets are a big no-no for staying up late. Don't eat too many sweets after dinner or staying up late. Although high sugar is high in calories, it will make people excited at first, but it will consume vitamin B group, which will lead to counterproductive and obesity problems. 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. 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, cereals, 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. People who stay up late are prone to symptoms of yin deficiency and internal heat. Pay attention to diet after dinner, as follows:
Herbal diet conditioning for those who stay up late.
Pork loin/Eucommia ulmoides Oliv. : Eucommia ulmoides Oliv. 25g. , 1 pig kidney (fascia removed), and appropriate amount of water. Waterproof/1 hour. Take/kloc-0 every day or every other day, which has the effects of nourishing liver and kidney, strengthening tendons and bones. Suitable for people with backache and weakness after staying up late.
Stewed lean meat with lotus seeds and lilies: 20g of lotus seeds, 20g of lily, and lean pork 100g. Add some water to the same pot, and season the meat with salt after it is cooked. Every day 1 time, it has the effects of clearing away heart fire, moistening lung, benefiting qi and calming the nerves. Suitable for people with dry cough, insomnia, upset and palpitation after staying up late.
Rehmannia glutinosa/duck eggs: 20g of Rehmannia glutinosa, 1-2 duck eggs, isolated with appropriate amount of water. After the eggs are cooked, shell them and put them back in the original juice for 20 minutes. Add rock sugar to taste, eat eggs and drink juice. 65438+ 0 times a day or 2-3 times a week has the effects of nourishing yin and clearing away heat, promoting fluid production and quenching thirst. Suitable for people with dry mouth and throat, swollen gums and fever after staying up late.
Pueraria lobata raw fish soup: 250g of Pueraria lobata, washed and diced, raw fish (mullet) 1 strip, and boiled with appropriate amount of water. When the fish is cooked, add shredded ginger, oil and salt to taste, eat fish and drink soup. 1 once a day or once every other day, it has the effects of relaxing muscles and tendons, invigorating qi and blood and relieving myalgia. Suitable for people with muscle soreness and neck swelling pain after staying up late.
Prunella Spica Stewed Lean Meat: Prunella Spica 10g, lean pork 50- 10g, stewed with appropriate amount of water, seasoned with a little salt when the meat is cooked, and eaten with soup. 65438+ 0 times a day, with the effect of clearing liver and reducing fire. Suitable for people with high blood pressure, dizziness, headache and jealousy after staying up late.
There are many people in the world who need to work shifts or night shifts. During the day, people rest at night and rest at sunrise and sunset, which is a life law formed in the long-term evolution of human beings. Some people call it biological rhythm, while others call it biological clock. Shift work or night shift disrupts this rhythm and "clock", which will naturally bring many problems and affect work efficiency and physical and mental health. What's more, it can cause anxiety, depression, irritability, headache, dizziness, palpitation, diarrhea and other symptoms. Clinically, this kind of disease is called "night shift disease". People who work shifts or night shifts generally report that they can't sleep well and eat well. This kind of sleep disorder and gastrointestinal discomfort are only superficial phenomena. It is found that shift or night shift will affect the normal work of immune, nervous and endocrine systems. It has been reported that due to the increase of estrogen level, the probability of breast cancer in women who often work night shifts for three years or more is 40%-60% higher than that in women who work normally. It is also reported that the human body will naturally reduce basal metabolism at night, slow down physiological activities, and reduce the burden on the heart accordingly; On the contrary, if you work at night, your heart pressure will increase, which will lead to arrhythmia and heart disease. So how to adjust the biological rhythm to keep healthy? Here are some suggestions for your reference: 1. Ensure adequate and efficient sleep. Adjust the "time difference" as soon as possible and have a good sleep during the period when you don't sleep. Close the doors and windows when sleeping during the day to reduce noise interference, and dim the light in the bedroom as much as possible to artificially create a dark environment. Try not to drink stimulating drinks before going to bed, such as coffee, strong tea and alcoholic drinks. Relax before going to bed and make some psychological hints about self-relaxation. The bedroom of people who work shifts or night shifts should be decorated with less red, because red can also stimulate nerves. Besides work and sleep, you should arrange your favorite activities at other times of the day, such as exercise, karaoke, shopping and other hobbies. Physical exercise should be strengthened to improve physical fitness and physical and mental endurance, and exercise can also relax the nervous cerebral cortex. Let oneself unconsciously feel that everything is normal except time to go back. 3. Pay attention to your diet. People who work at night shifts should eat more high-protein foods, such as meat, eggs, milk and bean products, with fresh vegetables. Change to a light diet based on carbohydrates during the day. Never overeat before going to bed, but drink a glass of milk to help you sleep. It is reported that astaxanthin in fish, shrimp and other bodies helps to adjust the "time difference", so give it a try.