1, fixed schedule
To adjust the circadian rhythm, we should start from a fixed schedule, go to bed at a fixed time every night and get up at a fixed time the next day. Moreover, this action needs persistence. Even on rest days, it is best to keep the same schedule, which will help to complete the adjustment faster.
It is generally recommended to go to bed around 10 at night and get up around 7: 00 the next morning. In order to match the fixed schedule, try to avoid using mobile phones or other electronic products after 9: 00 pm, and don't do strenuous exercise, relax and get ready for bed.
2. Reasonably arrange the rest time such as taking a nap.
At the beginning of adjusting the circadian rhythm, mental and physical deficiencies may occur during the day due to physical discomfort, reduced effective sleep duration and decreased sleep quality. At this time, you can arrange a nap reasonably, or take a short rest with some debris time.
However, it should be noted that the duration of nap and debris rest should not be too long, and should be controlled within 15 minutes each time. This is because after more than 15 minutes, the body may fall into a deep sleep state, and it is difficult to wake up quickly and return to study or work. Moreover, taking a long nap will reduce the willingness to sleep at night, but it will be counterproductive.
Step 3 avoid feeling full
In terms of diet, it is recommended to eat more fruits and vegetables, with high quality in protein. However, we should pay attention to avoid satiety as much as possible, or eat too much starch, which will aggravate the feeling of drowsiness after meals and is not conducive to regulating the circadian rhythm.
Remedial measures for night shift work
1, take a hot bath
If you stay up late, taking a hot bath before going to bed will help you fall asleep quickly and improve your sleep quality; If you stay up late and sleep late, taking a hot bath in the morning is good for your energy.
2. Pay attention to hydration
People will be very tired after staying up late. Replenishing water can relieve endocrine disorders and improve the impact on the skin caused by long-term non-rest. If you have time to cook and drink, the effect will be better.
3, nap to make up for sleep
Staying up late reduces sleep time, and taking a nap makes up for the lack of sleep time, which is also helpful for the recovery of energy.
4. Eat more fruits and vegetables
Staying up late consumes physical strength, but it is not advisable to eat big fish and meat after staying up late. Eating some fruits properly can supplement vitamins and is conducive to recovery.
5, reasonable exercise
Appropriate outdoor exercise, breathing fresh air, but exercise should not be too intense.