1, postpone the meal time. If you want to stay up late tonight, you'd better have dinner later, so you won't be too hungry during staying up late, and eating less midnight snack can also avoid irritation to the stomach. You can have a sandwich at five or six in the afternoon, and dinner will naturally be postponed until eight or nine in the evening.

2. Prepare a healthy dinner. For example, beneficial bacteria such as blueberry yogurt and Bifidobacterium in yogurt can inhibit the reproduction of some harmful bacteria, purify and regulate the stomach. What is the blue pigment contained in blueberry? Anthocyanin is good for eyes, which can promote blood microcirculation of eyes, maintain normal intraocular pressure and relieve vision loss.

Supplementing brain nutrition

1. Put a handful of coffee beans by the computer. American researchers have found that caffeine can reduce the content of vitamin B in the body, and this vitamin can make up for the damage caused by staying up late. In addition, although coffee can excite the nerves, it lasts for a short time. What really soothes the nerves is the aroma of coffee beans, so smelling coffee is better than drinking coffee.

2. Eat apples or bananas late at night. American researchers have found that apples can increase the content of neurotransmitters in the brain and improve the memory of the brain. Bananas provide tyrosine for the brain, which makes people energetic and focused, and can improve the creativity of the brain.

Enhance immunity

1, vaccinate. If you often stay up late, you'd better get vaccinated to avoid being attacked by viruses when you are physically exhausted. Vaccine is the best immunostimulant, which can enhance the body's disease resistance and greatly improve the effectiveness of immune cells in catching viruses. Prevention experts recommend vaccines that adults can inject, including hepatitis B vaccine, influenza vaccine, pneumonia vaccine, measles vaccine and hepatitis A vaccine.

2, drink ganoderma lucidum porridge for dinner. Both Chinese medicine and western medicine believe that Ganoderma lucidum has anti-cancer effect, which can accelerate human metabolism, delay cell aging and enhance human immunity. For dinner, you can cook porridge or soup with Ganoderma lucidum, cut Ganoderma lucidum into thin slices with the thickness of 1 ~ 3 mm, add water and cook the juice with rice, or add 5g Ganoderma lucidum powder when the porridge is cooked.

1, kudzuvine root fish soup

250g of Radix Puerariae, washed and cut into small pieces, raw fish 1 strip stripped of gills and viscera, added with appropriate amount of water, cooked fish, seasoned with shredded ginger, oil and salt. Take fish and soup every day or every other day 1 time. It has the effects of relaxing muscles and activating collaterals, benefiting qi and promoting blood circulation, and is suitable for patients with overwork, muscle soreness after staying up late, and neck muscle swelling and pain.

2. Stewed duck eggs in raw land

20g of Radix Rehmanniae, duck eggs 1 ~ 2, stewed in water, peeled when the eggs are ripe, then stewed in juice for 20 minutes, flavored with rock sugar, eating eggs and drinking juice 1 time, 2 ~ 3 times a day or a week. It has the effects of nourishing yin, clearing away heat, promoting fluid production and quenching thirst, and is suitable for people with dry mouth and throat and swollen gums after staying up late.

In addition, the prevention and health care of people who often stay up late still depends on their daily diet. In order not to stay up late, eat more foods rich in vitamin B for dinner. They not only participate in metabolism, provide energy and protect nerve cells, but also help to calm nerves and relieve anxiety. Vegetables and beans with dark green leaves are rich in folic acid, which helps to repair cells and prevent infection and anemia. Animal liver, fish, whole grains, soybean food, fruits and vegetables are rich in vitamin B6 or nicotinic acid, which can maintain skin health and delay aging. As for vitamin B 12 related to memory and attention, it can be eaten in red meat, milk and cheese.

The health care method for night shift is 1. The choice of dinner is very important.

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. 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.

2. Pay special attention to hydration.

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.

The choice of dinner is very important.

Working at night usually leads to hunger, but in principle, it is suggested that if you want to eat supper, you should give priority to liquid and digestible food. For example, fruits, millet gruel and noodles are all good choices. But don't eat junk food, such as instant noodles or barbecue, not to mention sweets.

4. Find a chance to take a nap

If your night shift is 12 from night to 8 am, you'd better take a nap in the middle. I won't sleep for long, 10 minutes will be fine. If your night shift doesn't allow you to take a nap, or it's inconvenient to sleep, you must get enough sleep before you go to the night shift.

5. The timing of sleep is very important.

If you don't feel particularly tired after working overtime, don't let yourself sleep at once. It's better to eat breakfast, exercise properly, and take a rest before going to bed, which is more conducive to your rapid sleep. For those who usually work three shifts, or occasionally work in the night shift, we should pay more attention to adjusting our biological clock in time.