Shift work is easy to disturb people's biological clock, and the reversal of circadian rhythm will have a certain impact on human physiological function and metabolism. Under normal circumstances, the circadian rhythm of human body during the day and at night is obviously different. Therefore, you must ensure adequate rest after the night shift. Try to arrange a nap, which can restore physical strength and refresh your mind. If you are depressed at night, try to avoid smoking and drink strong tea and coffee to refresh yourself. Nutrition should be strengthened in diet, and high-calorie protein and foods with high fat and vitamin content, such as milk, beef, fish, pork, beans and vegetables, can play an anti-fatigue role. At the same time, keeping 20 minutes of outdoor exercise every day is beneficial to physical and mental health, especially to improve the quality of sleep. According to one's actual situation, especially combined with age and interest, one can carry out physical exercise in a planned way to improve the body's ability to resist diseases. If you feel lack of energy when working at night, get up and exercise a little. You can do some stretching exercises, play Tai Ji Chuan and stretch your muscles. Here is a simple set of exercises to relieve fatigue, which may be used at work.
Recommended exercise: simple exercise of changing shifts.
The preparatory style is that the feet are shoulder-width apart, the knees are slightly bent, the hands hang down naturally, and the whole body is relaxed.
(1) Pat the head: from the back of the neck, along the back of the head to the top of the head to the forehead, pat gently with both hands, and pay attention gently when patting the top of the head. * * * Pat 6 times.
Its function is to relieve or eliminate cranial nerve fatigue and improve blood supply and blood circulation to the head.
(2) Turn the neck: keep the upper body upright, and turn the head around the neck to the maximum, first left and then right, 6 times each.
The effect is to improve the blood supply to the head.
(3) Turn the eyeball: first make the eyeball move up and down, then move left and right, and then make it rotate. The action range is as large as possible, and the number of times is not limited.
The effect is to soothe the liver and regulate the five internal organs tomorrow.
(4) Playing the earlobe: Play the earlobe with your fingers for any number of times. It is advisable to relax and feel comfortable after playing, with a slight heat sensation. Chinese medicine believes that "the ear is the seedling of the lung" and "the kidney begins to understand with the ear".
The effect is that hitting the earlobe can stimulate the functions of various meridians.
(5) Gently shake the arm: both hands drive the arm to naturally shake, and the number of times is not limited, so it is appropriate to be comfortable.
The efficacy is to improve blood circulation of upper limbs, prevent numbness of limbs, accelerate gas exchange inside and outside the body, and promote metabolism.
(6) Put your hands on your waist and turn your waist, and turn your upper body left and right about your waist 10 ~ 15 times.
Efficacy: It can strengthen waist, tonify kidney and benefit qi.
(7) Swing legs: Hands akimbo, first lift the left leg and support it with the right leg, then swing the left leg back and forth naturally with the left foot, and then swing the right leg 10 ~ 15 times.
The effect is to dredge the blood vessels of upper limbs and prevent numbness of lower limbs.
(9) Stretching: Put your arms on your sides, palm forward, stretch hard to a high place, and slowly lift your heel (heel). Repeat 10 ~ 15 times.
The effect is to make the meridians of the whole body open and close in order and regulate the whole body.