1, manage sleep mode
The suprachiasmatic nucleus cell (SCN) located in human hypothalamus is the so-called "biological clock", which is the controller of "circadian rhythm" and regulates human behavior and physiological processes, including alertness, sleep, body temperature control and hormone production.
Circadian rhythm takes 24 hours as a cycle and is influenced by natural light and dark period. In order to prepare for sleep, many processes that are active in the body during the day will slow down at night; At night, SCN will release the sleep hormone melatonin from the pineal gland, which will make people relax their vigilance and increase their desire for sleep.
2. Control exposure
As mentioned earlier, the light signal chemistry triggered by the circadian pacemaker (SCN) will affect the sleep and wake-up cycles. For example, when it gets dark, melatonin will be released, which makes people sleepy.
Step 3 pay attention to your diet
When the typical circadian rhythm is out of balance, metabolism will also be out of balance. A planned diet can help night shift workers stay alert during working hours and relax when they need to sleep. Of course, it can also help to avoid obesity caused by metabolic disorders.
Step 4 take a nap.
Taking a nap may be the key to staying safe at work all night. Taking a nap before changing shifts can relieve fatigue, and taking a nap during changing shifts is also very important for maintaining alertness and vigilance. Just like taking a nap, it can enhance and restore intelligence.
Ideally, take a nap at night for no more than 45 minutes. Avoid waking up in deep sleep, which will take longer to wake up.
5, reasonable intake of caffeine
We know that caffeine is a stimulant. If used carefully, it can help the body stay alert. Compared with people who don't use caffeine, people who consume caffeine several times a day are more awake, perform better in cognitive tests and take fewer naps.
Precautions for night shift
Because you have to stay up late and work at night, it will naturally cause lack of sleep and loss of skin moisture and nutrition. Therefore, it is suggested that you must eat some light food at night and pay more attention to supplement high-quality protein, vitamins and inorganic salts.
People who usually stay up late and work overtime are more likely to get angry, because the body has been working, so the demand for water will also increase. Timely hydration can avoid excessive water loss, which is very helpful to avoid dry skin and getting angry. Therefore, we should pay special attention to hydrating and drinking herbal tea properly, which will help to remove the fire.