Let's look at the data first. According to a survey released by the China Sleep Research Association, the incidence of insomnia among adults in China is as high as 38.2%, which means that more than 300 million people in China have sleep disorders. 20 19-2020 online sleep consumption report shows that the sleep problems of "post-90s" and "post-80s" are more serious than those of middle-aged and elderly people. After 90, it accounts for 36.7% of the total insomnia population;
Sleep disorders here, some people can't sleep because of some sleep disorders, and more people have to stay up late for various reasons. According to the insight report of Mob Research Institute 202 1 Night Owl, the top three occupations of night owls are students, IT practitioners and consumer manufacturers.
It can be said that the homework can't be finished and the class can't be finished.
For us working dogs, staying up late is normal, but not staying up late is abnormal. Therefore, I want to stay up without hurting my body, skin and temper and living for a few more years. Of course there is a way. Listen to me in detail.
1 Guaranteed total sleep time
If you stay up late on the first day, take a longer lunch break or take a nap in your spare time. Although you can't rest for a long time, you can make up for the total time of sleep through this short rest, and you can also rest your body and minimize the damage.
That is to say, eight hours of sleep a day, if occupied at night, then we will use other time to make up for it, but one thing is that we dare not give you time, and you will not sleep, so there is no way.
Take a nap before staying up late.
This is an effective and low-cost method. If you feel sleepy before you have a formal job, then set a sleeping time first, so that your whole body can have time to rest in a circulating state, which is also good for the following industries.
3 Appropriate supplementation of vitamin b 12
Vitamin B 12 is an indispensable vitamin for the sound function of nervous system. It is involved in the formation of a lipoprotein in nerve tissue, which can prevent nerve injury, nourish nerves and promote the repair of nerve fibers. It can also relieve fatigue, enrich brain vitality, improve stress and relieve neurasthenia and related symptoms.
Long-term lack of B vitamins, especially vitamin B 12, may destroy the integrity of nerve ester sheath and affect the signal transmission of nerve fibers, which is also the reason why the brain is so tired after staying up late.
Step 4 drink plenty of water
I don't think it's right to see many people say to drink more water after staying up late. Staying up late is usually in the middle of the night. This period of time is usually when the five internal organs rest. It is wrong not to let them sleep according to the rules of life. Drinking a lot of water will increase their burden, which will make the body more unbearable, especially the kidneys, so drink water in moderation.
But we can ask for water. For example, we can put some fruit in it. I usually pour passion fruit water and add some rock sugar, which not only supplements the water but also has the support of vitamin C. It tastes great.
5 do eye exercises
Stay up until the rhythm of primary school students. Yes, you heard me right. Do eye exercises for your beautiful and charming eyes. Eye rest 15 minutes, eyes closed 10 minutes, doing eye exercises for about 5 minutes, which is more effective than any eye drops.
6 stand up and exercise from time to time.
You can stand up and stretch at any time when you stay up late. This is the same as stretching after waking up. Super comfortable and refreshing.
In short, if you can, don't stay up all night. You should also be fully prepared when you have to stay up all year round, especially those who stay up all year round. It is useless to soak Lycium barbarum in a thermos cup and keep healthy scientifically.