1, night shift health care method
Increasing nutrition is the key
Human body is an organic whole. Generally speaking, people's temperature, pulse and blood pressure all have circadian rhythms, which determines that people sleep at night and work during the day. Because the biological clock is reversed, some people who work at night will show some discomfort, such as low stomach intake.
Dinner is the main meal of night shift professionals, which can account for 30%~50% of the total calories. You can use high-protein food, and the meal time is arranged one or two hours before going to work. The calories of Chinese food can generally account for 20%~25% of the total dietary calories, and the calories of breakfast can generally account for 15%~20% of the total dietary calories, and should be mainly carbohydrates that are easy to digest and absorb.
Ensuring sleep is the key.
A doctor in a hospital in Guangdong said that 80% of his night shift outpatients suffer from sleep disorders. These patients are obviously mentally ill. They are listless during the day and often doze off at night. However, when it's time to sleep, they can't sleep at all. After a long time, it shows symptoms such as irritability and anxiety, which leads to depression.
Sleep disorder is a big problem that puzzles night shift workers. Night shift workers have to go to work at night and sleep during the day, but sleep during the day is often affected by sunlight and noise. , so that night shift workers can not be compensated for their physical and mental losses after their daily work, which makes their fatigue worse and even causes symptoms such as loss of appetite, anxiety and irritability.
Attention should be paid to psychological barriers.
Doctors said that the reversal of work and rest schedule will not only bring a series of physical problems to night shift workers, but also highlight their psychological problems in the long run, such as sleep disorders and depression. Many night shift workers often can't take good care of their families, and it is difficult to be husbands, wives, children and parents because of the reversal of work and rest schedules, which leads to some contradictions. With the decrease of their participation in social activities, there are some problems such as social information isolation, less communication with family and friends, and insufficient psychological release.
Experts put forward several suggestions:
1. Adjust your life rules reasonably. You must sleep when you should, but don't sleep until the end. It is necessary to eat in the middle, and eat on time. Generally speaking, about 8 hours of sleep every day should enable the body to get enough rest.
2. Night shift workers should ensure adequate calorie intake, and long-term night shift workers can eat supper during night shift.
It is very necessary for night shift workers to eat more nutritious food, such as milk, eggs, lean meat and bean products. Eat light, delicious and soft meals and supplement foods rich in vitamin A, such as animal liver, egg yolk and roe. Eat more fruits or fresh juice. It is also beneficial to take some multivitamin supplements under the guidance of a doctor.
If you are also a night watchman, the maintenance method introduced today will be very suitable for you to use. Staying up late is not a good thing. Staying up late often will definitely do harm to your health. As mentioned above, for your health, you should stay up less. If you must stay up late, you must take good care of yourself.
Step 2 stay up late
First, stay up late, remember:
1, don't eat instant noodles to fill your stomach, so as not to get too angry. You'd better try to satisfy your hunger with fruit, bread and porridge.
Before you start to stay up late, take a vitamin B nutritional tablet. Vitamin B can relieve fatigue and enhance the body's resistance to stress.
3, refreshing drinks, preferably based on green tea, can not only refresh, but also remove excess free radicals in the body, making you feel refreshed. However, people with bad stomachs had better drink Lycium barbarum soaked in water, which can relieve stress and improve eyesight!
After staying up late, remember to take a nap at noon the next day.
Second, stay up late:
1, stay up late to eat hot food.
2. Don't eat too much for dinner.
Keep warm, don't freeze your stomach.
4. Be sure to have enough boiled water.
5. You can't sleep if you are tired after staying up late.
6. When you are tired, you can drink some stimulating drinks such as coffee or tea to refresh yourself, but you should pay attention to drinking it while it is hot, and the concentration should not be too high, so as not to hurt your stomach.
7. When staying up late, always take a deep breath.
8, at least until dawn, that is, around 5 am, constantly imagine the glory and momentum when the sun rises.
9. Be sure to have a full breakfast and don't eat cold food.
10, 7 am and 8 am. If you want to sleep, you must relax. Even if you don't sleep, sit in a chair and relax.