Nurses, policemen, emergency room doctors and other jobs called night owls are unhealthy. About 20% people need to work in shifts, including night shifts, from 1 1 to 7 am. Through years of research, researchers have linked long-term lack of sleep with many chronic diseases, such as cardiovascular diseases, digestive problems, type II diabetes and so on. Recent studies have proved that lack of sleep is closely related to obesity. As victims of shift work, they usually wake up around 1 at night and sleep for only five hours, far less than the 7-9 hours of high-quality sleep recommended by experts. How do people who work at night keep in good shape? How does Jinshan, a senior weight management expert, give you advice? Have a good sleep during the day. The first step of slimming method to prevent night shift from affecting health is to ensure adequate sleep. If a good sleep time is less than seven to nine hours at a time, you can arrange some short sleep at other times of the day. In 24 hours, the total sleep time is more important than the one-time sleep time. The body temperature will drop slightly around 4 pm, which is an ideal time for afternoon nap. 1, wear a mask and sunglasses on the way to work to prevent sunlight from stimulating the daytime clock in the body. 2. Go straight to bed after work. Insist not to turn on the TV, or read exciting books, or avoid anything that might stimulate the brain. 3. Keep the bedroom cool, between 18, 32 1, 1 Celsius. Keep your body temperature in the sleeping area and determine the most suitable temperature for your body. 4. Use goggles, earplugs, sound-absorbing curtains or blankets to filter out excess light and sound, which is convenient for adequate sleep. 5. Temporarily isolate information tools. Don't turn on your cell phone, telephone, etc. (unless it is on standby). 6. Please ask your family not to disturb you while you are sleeping. 7. It is not recommended to use sleeping pills without consulting a doctor in advance, and it is not allowed to rely on sleeping pills for a long time. People who work in shifts often eat to kill boredom or fatigue, because it is difficult to find healthy food at night, so these habits may do great harm to the weight loss plan. Moreover, your body's instinct will work against you: when you are deprived of sleep, you are more likely to want to eat high-fat and high-calorie food. When sleep is insufficient, the body will have excess glucose, which will also lead to weight gain. Weight loss method 2, healthy diet. 3. Drink coffee in advance. 4. Drink less alcoholic drinks. Many shift workers will relax themselves with alcoholic drinks after work to fall asleep as soon as possible. Although alcohol does make people fall asleep, it will lead to a decline in sleep quality. Try putting some lavender, vanilla, green apples and cucumbers in the bedroom to help you relax.