How do people who work at night keep fit?
Eat some snacks properly
People who work at night can eat supper properly to supplement their body calories when they are hungry, but the choice of supper is very important. It is recommended to give priority to liquid and digestible objects.
Such as fresh fruit, millet porridge, pasta and so on. , can be full and easy to digest. It should be noted that eating instant noodles, barbecues, fried foods, and sweets are not recommended.
You can take a nap when you have the chance.
Sleeping all night will definitely affect people's mental state. It is suggested that you can take a nap 10 minutes if you have the opportunity, which is of great help to relieve fatigue and restore energy. If it is forbidden to take a nap during the night shift, or it is really inconvenient to sleep, then you must fully replenish your sleep before going to the night shift.
When can you get some sleep?
After the night shift, many people may go home and fall asleep, but in fact, when to catch up on sleep is also very important. If you don't feel particularly tired, you'd better avoid falling asleep immediately. You can have breakfast first, exercise your limbs properly, take a short rest, relax after a tense night, take a bath, and soak your feet in hot water for 20 minutes if possible.
Then go to sleep, so that you can quickly enter the sleep state and improve the quality of sleep. People who work night shifts for a long time, or who often work three shifts, should pay more attention to adjusting their personal biological clocks in time.
Keep moderate exercise.
People who often work night shifts have poor immunity and are more likely to get sick. It is recommended to keep the habit of moderate exercise every day. Exercise not only helps to expel toxins from the body, but also promotes blood circulation and enhances resistance.
Jogging, swimming, Tai Chi and cycling are all good aerobic exercises.
The harm of working night shift
People who lack sleep for a long time can't supplement their body consumption, and insufficient hormone synthesis can also cause environmental disorders in the body. A series of studies by American sleep experts point out that sleep can not only eliminate fatigue, but also improve human immunity and disease resistance.
People who work night shifts for a long time are prone to insomnia, forgetfulness, irritability, anxiety and other symptoms due to lack of sleep time at night. Long-term overwork can also cause dysfunction of human nervous system, and cause imbalance of main organs and systems in the body, such as arrhythmia and endocrine disorders.
Some studies have pointed out that the loss of human energy is about equivalent to climbing a mountain for one morning, and the specific symptoms will be dizziness, tinnitus, limb fatigue and decreased thinking ability.
People who stay up late for a long time are more likely to get cancer Medical research points out that cancer cells are produced during cell division, and cell division is mostly carried out during sleep. Staying up late causes sleep disorders, affects the normal division of cells, leads to cell mutation and produces cancer cells.
Frequent night shift, the biological clock is destroyed, and the rest time is disordered. It is prone to anxiety, bad temper and abnormal rest of heart organs, which increases the chance of heart disease. The proportion of nephropathy and diabetes is as high as 30%, and the proportion of neurasthenia is as high as 90%.
Night shift is not only bad for health, but also the enemy of skin care for women. Staying up late for a long time, his face is dull, and he is prone to acne, and fine lines grow in the corners of his eyes and nose because of lack of sleep. Problems such as bags under the eyes and dark circles will also appear one after another, and some people with sensitive skin will feel tight, itchy and even peeling.
What do people who work at night eat?
Long-term night shift is easy to hurt qi and blood, so we should pay more attention to the intake of blood-enriching objects in our daily diet, such as pig liver, red dates, milk and eggs. Vitamin B can protect the liver, promote metabolism, resist bad mood, help digestion and antioxidation; Vitamin A makes skin healthy and has anti-cancer effect. Eat more foods rich in vitamins A and B, such as persimmons and mangoes.
People who stay up late for a long time are prone to get angry, because the body that should rest has been working, and the demand for water will increase. Proper hydration can not only avoid excessive water loss, but also avoid dry skin and getting angry. Pay attention to proper drinking water when staying up late, and you can drink some herbal tea at ordinary times, which will help to get rid of the fire. But remember to avoid drinking strong tea, coffee or irritating food, so as not to affect the quality of sleep at rest.
Be sure to eat some light food at night and pay more attention to supplement high-quality protein, vitamins and inorganic salts. For example, pork, fish and beans should be balanced in nutrition. At the same time, avoid eating too greasy and irritating food, and it is best not to drink alcohol. You can eat hot porridge for supper, and it is better to add longan, lotus seeds and lilies. Eating a little hot food can replenish the calories needed by the body in time, and be careful not to be too greasy.