With the development of society, nightlife is becoming more and more normal, which makes the number of people working at night increase sharply. Black and white upside down; Our work and rest system will lead to the disorder of adrenal sebum hormone secretion and damage our health. To this end, experts remind night owls who often stay up late to work overtime, work night shifts or like nightlife; It needs to be adjusted from the aspects of diet, psychology and exercise. , in order to facilitate the body's self-care.

1. Increasing nutrition is the key.

Night shift workers should ensure that they have enough calories, and long-term night shift workers can eat supper during the night shift. It is very necessary for night shift workers to eat more nutritious food, such as milk, eggs, lean meat and bean products. Eat light, delicious and soft meals and supplement foods rich in vitamin A, such as animal liver, egg yolk and roe. Eat more fruits or fresh juice. It is also beneficial to take some multivitamin supplements under the guidance of a doctor.

2. Sleeping is the key.

Sleep disorder is a big problem that puzzles night shift workers. Night shift workers have to go to work at night and sleep during the day, but sleep during the day is often affected by sunlight and noise. , so that night shift workers can not be compensated for their physical and mental losses after their daily work, which makes their fatigue worse and even causes symptoms such as loss of appetite, anxiety and irritability. So rest quickly after staying up late, and don't turn around day and night. Even if you are full of energy, you should replenish your sleep in time and arrange a nap after lunch to help restore your physical strength and cheer up.

3. Don't ignore psychological barriers

The inversion of work and rest schedule will not only bring a series of physical problems to night shift workers, but also highlight their psychological problems in the long run, such as sleep disorder and depression. Many night shift workers often can't take good care of their families, and it is difficult to be husbands, wives, children and parents because of the reversal of work and rest schedules, which leads to some contradictions. With the decrease of their participation in social activities, there are some problems such as social information isolation, less communication with family and friends, and insufficient psychological release. Therefore, try to eliminate the psychological burden, don't be too worried and afraid of going to the night shift, face the reality, build up confidence, maintain a happy mood and high emotions, which will help to eliminate the pressure.

4. Physical exercise is essential.

According to your age and interest, choose some targeted projects for physical exercise. If you feel tired or sleepy when you stay up late, don't just insist, it's best to rest at the right time; If you can't rest because of work needs, don't rely on coffee, strong tea and cigarettes to stay awake, because caffeine will secrete exciting substances in the brain, which will easily lead to insomnia and increased blood lipid concentration, endangering cardiovascular health, and cigarettes are risk factors for hypertension, diabetes and cardiovascular and cerebrovascular diseases. It is best to do some simple activities on the spot, such as walking slowly, playing Tai Ji Chuan, rubbing your temples, or doing some gymnastics to move your limbs and head and neck, such as bending over, kicking your legs and turning your neck.

Editor: admin?

? What food can't gastritis eat? How to nourish the stomach, warm the stomach and strengthen the spleen every day? What tea do you have? How should I nourish my stomach every day? What is good for baby's stomach heat? How should I nourish my stomach every day? What to eat during pregnancy can relieve stomach acid? How to nourish your stomach every day What are the symptoms of spleen deficiency and stomach heat in your baby?//Price adjustment comment code is here.