First of all, we should pay attention to the reasonable arrangement of diet and insist on three meals a day plus a night shift meal. It is advisable to eat 80% full before going to work, don't go to bed hungry after work, and don't give up eating lunch because you are sleepy. Because working at night generally consumes more energy than working during the day, it is necessary to eat more nutritious and digestible vegetables, lean meat, fresh fish, eggs, bean products and fruits, especially foods rich in vitamin A, such as animal liver and freshwater fish, which can improve people's adaptability to dim light and prevent eye fatigue.

A better sleeping environment will improve your sleep quality. The windows of the room can be covered with black cloth to artificially create a "dark night". Washing feet with hot water before going to bed also helps to fall asleep. If the environment is noisy, you can put a set of earplugs made of absorbent cotton in your ears.

Doing some proper cultural and sports activities during the night shift can achieve the purpose of quickly relieving or alleviating fatigue. People who engage in heavy physical labor take part in relaxed and happy entertainment activities; Those who engage in local manual labor should strengthen the activities of the opposite limb with a certain intensity; If you bend over often, you can do more stretching activities; Mental workers should strengthen their whole body activities.

Frequent night shifts will reduce immunity and definitely have an impact on the body. Sometimes it will make your biological clock out of balance and do great harm to your eyes and brain. After a long time, there will be physical exhaustion, fatigue, upset and other phenomena, leading to accelerated aging. However, this is inevitable in life. You should know how to use time to rest, pay attention to healthy eating and exercise properly.

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. British scholars have found that 1 morning shift, 1 middle shift and 1 night shift have the greatest influence on human body. 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 who usually suffer from insomnia, 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.