How do people who work in three shifts eat/Khufu-article-1984 In terms of living habits, many people often can't sleep after work, so they will watch movies, surf the Internet or eat midnight snacks, which will make sleep more difficult. When working at night, it is best to exercise in the morning, jogging, swimming for 30 to 40 minutes and other aerobic exercises can be done. For people who often work shifts, the bedroom is less decorated with red, because red has an exciting effect on nerves. In terms of diet, people who often work shifts should eat more cucumbers, tomatoes, bananas and carrots. Studies have found that these four fruits and vegetables contain plant pinecones, which are similar to human pinecones and can effectively improve sleep. Minimize the intake of animal fats and sweets that affect digestion. Don't eat food or drinks containing coffee, alcohol and nicotine, which will only temporarily give people the illusion of normal physical activity and make sleep time more disordered. Pay attention to mental health care when working at night. Night shift has an impact on people's physiology. During the night shift, due to the contradiction between work and sleep, the normal biological rhythm formed by human beings for a long time was disrupted. In addition, due to the poor environmental conditions of sleeping during the day and the influence of sunlight, noise and vibration, the sleep time is shortened from about 8 hours to 4 ~ 6 hours, and the sleep depth is shallow and the quality is poor. Over time, people will feel that physical and mental fatigue can not be fully compensated and recovered after daily work, leading to excessive accumulation of fatigue. Therefore, in the process of continuous night shift, workers' fatigue will gradually increase, their appetite will decrease, and digestive tract diseases will also increase. If the persistent fatigue caused by night shift work is difficult to eliminate regardless of rest or not, even if hypnotics are often taken, it means that the worker is not suitable for night shift work. Therefore, it is unscientific for some units to make it mandatory for everyone to work at night. Fatigue coexists with sleep disorder, which is a gradual phenomenon and increases with the increase of age and length of service. When workers are over 50 years old and work in shifts for 30 years or more, fatigue and lack of sleep will increase faster. Therefore, it is even more unsuitable to continue to work at night. It seems that the requirements for the age and length of service of female employees should be stricter. In addition, if the working hours at night are too long, such as working at night for 7 days, their hearing, vision, nerve function and economic response will become dull, and the response ability of the central nervous system will also be reduced; In addition, we can also see the general health level and weight loss of workers. Night shift work will also have obvious adverse effects on the psychological function of workers. Some people have done neurobehavioral tests, and the results show that the scores of various indicators have decreased at night. For example, the quality and quantity of tracking behavior at night have changed; The response time to complex signal stimulation is also obviously prolonged, and the vigilance is obviously reduced. This function is very important for industrial supervision and inspection and automatic production instrument monitoring and adjustment. Because the task of high vigilance needs to look for occasional small abnormal changes on the relatively unchanged fluorescent display screen or instrument, and adjust them in time to make the production run normally. The test shows that the vigilance of workers is obviously lower between 4: 00 and 6: 00 at night than between 14:00- 16:00 during the day. In addition, after several rounds of night work, people often have further psychological obstacles due to lack of sleep. It has been proved that when there is insufficient sleep, even if workers switch to other shifts after the night shift is completed, there will still be intermittent small mistakes; If the lack of sleep persists, even in the day shift and the middle shift, the effect of performing the alert task will be significantly reduced. Night shift work also has a significant impact on social and family life. Workers who work night shifts for a long time need to rest during the day, so they should not participate in social activities and cut off social information, which often makes them feel isolated. In addition, due to the different schedules with family members, there is less time to reunite with family members and organize family life. For example, on weekends and holidays, workers still have to work and have no time to participate in collective leisure sports activities or housework, which may have an impact on family happiness and even family harmony, especially if both husband and wife take turns to work at night. Because it is difficult to meet and talk, and the housework is not properly arranged, the children are left unattended in life and study. Over time, they often complain to each other, leading to family discord. How to arrange night shift scientifically, that is, to ensure production and give consideration to workers' physical and mental health, is not only a test for production organizers, but also a test for workers' psychological quality. There are also many "night workers". Due to the needs of work, they often "work at sunrise and rest at sunset", their sleep is not guaranteed, and their life rules are easily disrupted. To this end, health has also become a major stress in their lives. In fact, as long as these people know the correct way of health care, they can get health. Pay attention to improving sleep quality. Good health is closely related to adequate sleep. After the night shift, you must be above the world and sleep in peace. Bedroom layout should be quiet, dark and not noisy, and keep the air fresh. Take a hot bath before going to bed or do some simple self-relaxation massage. If you really can't sleep well, you can take some sleeping pills as appropriate, but don't be dependent. Night shift workers who ensure adequate nutrition consume more than those who work normally. Therefore, it is necessary to supplement nutritious, digestible and moisture-containing foods, such as milk, soybean milk, fresh fruits and vegetables, eggs and so on. , especially vitamins and minerals. It is not advisable to rely solely on coffee, hot tea and cigarettes to stimulate excitement; It is also inappropriate to rely on tonic. Because medicine is not as good as food, and medicine has three poisons. Don't sleep on an empty stomach after work, rest after eating properly; But you can't sleep immediately after eating a full meal, otherwise it will increase the burden on your stomach and affect your rest. Don't ignore the appropriate activities after night shift. Generally, it is advisable to sleep from morning to noon, and you must not "catch up" without restraint. After getting up, you should do some appropriate outdoor activities, such as reading newspapers, gardening, or walking in the park to exercise and relax your muscles. The state of poor vigilance "sub-health" is a critical state between health and disease, and it is a signal before illness. If you have symptoms such as headache, dizziness or fatigue, you should adjust your work rhythm in time to prevent diseases. If you can't get rid of these symptoms after a period of adjustment, it may be wise to try to change your life and work style. You need to improve the quality of sleep ~ how to improve the quality of sleep? We know that sleep is extremely important for brain health. People generally need to have more than 8 hours of sleep, and must ensure high quality. If the sleep time is insufficient or the quality is not high, it will have a bad influence on the brain, and the fatigue of the brain is difficult to recover, which will seriously affect the function of the brain. If you don't get enough sleep or have poor sleep quality, you should increase your sleep time appropriately, such as taking a nap in summer, and try to improve your sleep. According to the general view, sleep is the main way to eliminate brain fatigue. If you don't get enough sleep for a long time or the quality of sleep is too poor, it will seriously affect the function of the brain, and people who are already very smart will become confused. Many people suffer from neurasthenia and other diseases, which are often caused by serious lack of sleep. In short, people spend more than one third of their time in sleep. A good sleep of a political party can regulate physiological functions and maintain the balance of the nervous system, which is an important part of life. Poor sleep, lack of sleep, the next day will be wrong, brain swelling, general weakness. Sleep is closely related to healthy work and study. The following aspects can improve the quality of sleep: * moderate sleep 1. One of our important points is that sleep is indispensable. Many books say that adults usually sleep 7-8 hours a day. Recently, however, Dr. James Maas, an American psychology professor, pointed out that it is not enough for a person to sleep for 6-7 hours at night. His sleep research shows that only eight hours' sleep can make human body function reach its peak. So what is "moderate amount" is mainly based on "mental and physical recovery". Human sleep can be divided into slow eye movement sleep and rapid eye movement sleep. The concentration of rapid eye movement sleep occurs in the final stage of rapid eye movement sleep, such as memory storage, tissue maintenance, information arrangement and new learning and performance, while rapid eye movement sleep usually occurs after the 8-hour sleep period and lasts for about 90 minutes. Although we may not realize it, most of us don't get enough sleep, which not only reduces the quality of life, but also may cause diseases. In order to make up for this general lack of sleep, Dr. Mas advocated a "nap". This kind of nap means taking a nap for 20 minutes after waking up from a formal sleep every day, which is much better than going to bed early at night. What we particularly emphasize is that although primary and secondary school students say "reducing the burden", they have not relaxed due to various test pressures, and many people obviously lack sleep time. Compared with the past, it is actually open and tense. In fact, it is not worth the loss to the society and the family. We believe that only by sleeping well can we study hard. A good sleep will not hinder your future: sleep time must be guaranteed! * Sleeping environment If you want to sleep well at night, it is very important to pay attention to three appropriate and three bogeys before going to bed. Three appropriate is: take a walk before going to bed. Yan Zi's Book Collection says: "When you are asleep, you can walk a thousand steps around the room, and you will rest from the beginning ... If you cover it, you will be tired, if you are tired, you will think about it, if you move it, you will be extremely peaceful." There should be an environment suitable for sleeping, mainly a quiet bedroom and comfortable bedding. Ventilation is an important condition for a bedroom, because fresh air is more important than anything else. No matter what the outdoor temperature is, you should open the window to get some air before going to bed. Choose a comfortable bed, usually a brown elastic bed with moderate hardness or a cork mattress. Pillows should be moderate in hardness and try to be warm in winter and cool in summer. Have a correct sleeping posture. Generally speaking, it is recommended to lie on the right side, with legs slightly bent, and the body naturally relaxed. One hand is bent on the pillow and the other hand is naturally placed on the thigh. Develop good sleep habits. No matter whether you sleep at night or take a nap during the day, try to sleep and get up at the same time, and holidays are no exception. We should take regular and moderate actions. * Follow the biological clock If we get up on time every day and greet the sun regularly every morning, then your biological clock will run on time. Studies have shown that this is one of the key factors to improve sleep quality. One of the factors affecting the operation of biological clock is body temperature. Studies have proved that the fluctuation of human body temperature has a great influence on the rhythm of biological clock. People's body temperature is easy to drop, which is an effective way to adjust the biological clock by using body temperature. If the temperature regulation is out of control, it will cause the disorder of sleep biological clock. There are many ways to control your body temperature, such as taking a bath before going to bed or doing aerobic exercise for 20 minutes before going to bed, so that your body temperature will drop when you sleep. In short, people will fall asleep on time after forming habits. It is most important for teenagers to develop good sleep habits. The biological clock is not easily broken. Don't stay up late on Saturday and Sunday nights, you can't afford to get up during the day, which destroys your biological clock. * Adjusting Diet We often see that a few people have no subjective feeling of poor sleep after eating a lot of coffee, chocolate, cola, tea and other foods or drinks at night, but experiments have confirmed that their deep sleep will be adversely affected. So don't eat these things before going to bed. In order to get a good sleep effect, there should be the following taboos before going to bed: avoid overeating at dinner. Don't eat before going to bed, so as not to increase the burden on the stomach. Avoid strong tea and coffee. Don't drink strong tea, coffee and other foods at night to avoid affecting normal sleep due to mental excitement or frequent urination. Avoid drinking research has proved that drinking seems to help people fall asleep, but it is actually incorrect. In the process of metabolism, wine will release a natural stimulant, which will destroy our sleep in the middle of the night. Noise Many young friends are used to this harsh environment because they are often exposed to some kind of noise. This is not good for our sleep, and it will reduce our intensive sleep time. Therefore, the sleeping environment should try to avoid noise interference. In addition, for people who are prone to insomnia, they only sleep when they are sleepy. The result of going to bed early is often "haste makes waste", which will only aggravate psychological pressure. Someone has done such an experiment. In some cases, staying up late and getting up early can reduce sleep time and improve sleep quality. * Sleep time If you want to improve the quality of sleep, you must pay attention to the time; The time to sleep well is from 9: 00 pm to 1 1 pm, from noon to 12 pm, and from 2 am to 3: 30 am. At this time, the human body's energy drops, the reaction is slow, the thinking is slow, and the mood is low, which is conducive to the human body's transition to slow-wave sleep and entering a sweet dream. What kind of sleep is the best? Sleep should be an unconscious state of pleasure. Even if you sleep for a short time and wake up refreshed the next day, it means that your sleep' quality' is good, but if you still feel tired after sleeping for a long time, it means that your sleep quality is poor. Modern medical scientists have confirmed that dietotherapy is the best way to treat insomnia, which is superior to sleeping pills and has no side effects. Here are a few examples to try: (1) A tablespoon of vinegar, poured into a cup of cold boiled water, can hypnotize and sleep soundly. (2) For people who often suffer from insomnia, it is effective to cook porridge with lotus seeds, longan, lily and glutinous rice (millet). (3) Those who suffer from insomnia due to blood deficiency can often take lotus root powder, or simmer lotus root with small fire and add honey to eat it in moderation; You can also use longan pulp 10g, 5 red dates and steamed eggs 1 piece, once a day 1 time. (4) For those with guilty conscience, excessive sweating and insomnia, cut a pig heart, add 25g of ginseng and 25g of angelica, steam together, remove the medicine, eat pig heart and drink soup, and the effect is good. (5) Insomnia caused by hypertension can be hypnotized by taking 50g banana root and 0/00g lean pork/kloc-0. (6) palpitation and insomnia patients, take 50g of banana root and 0/00g of lean pork, and cook them together, so they can fall asleep. (7) Patients with neurasthenia and insomnia should take a tablespoon of lettuce pulp and dissolve it in a glass of water. Because this milky white juice has the effect of calming the nerves and has a certain hypnotic effect. (8) Eat an apple before going to bed. Or put a peeled or cut citrus on the bedside table, so that people with insomnia can smell its fragrant smell, which can calm the central nervous system and help them fall asleep. (9) Mash an appropriate amount of onion, put it in a bottle and cover it. Put it on the pillow before going to bed and smell it. I usually fall asleep after a while.