Staying up late is a phenomenon often heard or done in modern life, and it is a bad habit that harms people's health, which will lead to some diseases and reduce efficiency. Staying up late is a bad habit, which is prone to endogenous hypoxia.
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When staying up late, avoid drinking too much coffee to stimulate nerve excitement. Because caffeine can only cheer people up for a while, and then it will put the brain in a state of inhibition. It can often be used as a substitute for tea, which has a good nourishing and anti-fatigue effect and relieves bad symptoms such as sour eyes.
Avoid eating sweets. Although high sugar contains high calories, it can make people excited to some extent, but it will consume B vitamins.
Remember to remove makeup before staying up late, or wash your face first. After a night of suffering, it's easy to get pimples on your face.
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Stay up late and be sure to replenish water at any time. Drinking enough water is very harmful to the skin.
Before you start to stay up late, take a compound B vitamin pill, which can relieve fatigue and enhance human immunity.
Strengthen exercise. You can exercise according to your age and interest to improve your physical fitness. If you feel tired or sleepy after staying up late, you can do gymnastics for a while.
After staying up late, remember to take a nap at noon the next day, which will help relieve physical fatigue.
Adjust the circadian rhythm. People who stay up all the year round should constantly modify and adapt themselves according to the schedule.
Eliminate the ideological burden. People who often stay up late should avoid anxiety and fear. They should build up confidence and keep themselves happy at night.
"Work at sunrise and rest at sunset" is the result of natural adjustment of human biological clock. There is no doubt that circadian rhythm will have a negative impact on human physiological function and metabolism. According to medical experts, staying up late will lead to the disorder of human biological clock, resulting in loss of appetite and low immunity. But if you have to stay up late at work, what reasonable adjustments can you make in your diet to minimize the harm to your body by staying up late?
Ensure adequate calorie intake.
The most important thing for a healthy diet is to ensure the supply of calories, and the total amount of calories consumed must be able to meet the energy consumption of the body. Ordinary adults need 2400 kilocalories a day, ordinary workers (male, weighing about 65 kilograms) need 3000 kilocalories a day, and manual workers such as steel workers (male, weighing about 65 kilograms) need 3600 kilocalories a day. For those special night shift workers, in addition to the normal breakfast, lunch and evening meals, they need to have a snack, and pay attention to supplement high-quality protein, such as lean meat, eggs, fish and bean products.
Eat more foods rich in vitamins.
People who often stay up late are prone to eye fatigue, and vitamin A can improve their adaptability to dim light. Therefore, night shift workers should take more vitamin A supplements. Animal livers, egg yolks and milk contain more vitamin A, while broccoli, carrots, spinach, cabbage, lettuce, rape, peas, mangoes, stalks and carrots have higher contents, and carotene can be converted into vitamin A needed by human body.
Night shift workers also need to supplement proper amount of vitamin C. If the human body lacks vitamin C, there will be symptoms such as decreased resistance, fatigue, impatience, bleeding gums and weight loss. Vitamin C mainly exists in fresh fruits and vegetables. Vegetables with more vitamin C include peppers, chrysanthemums, beans, spinach, potatoes and leeks. Fruits with more vitamin C are jujube, orange, plum and lemon.
Increase the intake of protein
Staying up late virtually increases labor intensity and energy consumption, so it is necessary to increase the intake of protein. Protein is a component of many important physiologically active substances in the body, which participates in regulating physiological functions and is one of the energy sources of the human body. Animal protein belongs to high-quality protein, because animal protein contains many essential amino acids. Adequate protein can not only ensure human health, but also improve work efficiency. Therefore, people who often stay up late should eat more protein-rich foods such as lean meat, eggs, fish, shrimp and bean products.
Don't eat too many sweets.
Some people think that staying up late will consume more energy, so it is wrong to eat sweets to supplement energy. Because although high-sugar foods contain a lot of calories, they can make people excited at first, but they consume vitamin B family, which is easy to make people tired and fat. So people who stay up late should not supplement their energy by eating sweets.
In addition, workers who stay up late must also arrange their own meal time reasonably. Take the night shift from 23: 00 pm to 6: 00 am the next day as an example. Breakfast can be arranged from 6: 30 to 7: 00, lunch at11:00-12: 00, and dinner at 16: 00- 17. [2]?
Staying up late recipe
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In order to ensure the energy of workers who stay up late, you can refer to the following recipes:
Stewed Eucommia ulmoides with pork loin
25g of Eucommia ulmoides Oliv, pork loin 1 (fascia removed), appropriate amount of water, water 1 hour. Take/kloc-0 every day or every other day, which has the effects of nourishing liver and kidney, strengthening tendons and bones.
Mainly suitable for those who feel backache, epilepsy and limb weakness after staying up late.
Stewed lean meat with lotus seeds and lilies
20g of lotus seeds (removed), 20g of lean meat100g, 20g of lily. Put the three together, add appropriate amount of water, and add appropriate amount of seasoning such as salt after the meat is cooked, once a day/kloc-0.
The food has the effects of clearing away heart fire, moistening lung, invigorating qi and calming nerves, and is mainly suitable for those who stay up late with cough, insomnia, irritability and palpitation.
Stewed duck eggs in raw land
20g of rehmannia root, 1- duck eggs, and ice with proper amount of water. Duck eggs are cooked and shelled, then soaked in old juice for 20 minutes, and appropriate amount of rock sugar is added. Edible eggs and fruit juice can be drunk/kloc-0 once a day or 2-3 times a week.
The food has the effects of nourishing yin, clearing away heat, promoting fluid production and quenching thirst, and is mainly suitable for people with dry mouth and throat, swelling and pain of teeth and heels, and fever of hands and feet after staying up late.
Ge Fen mullet soup
250g of Radix Puerariae (vermicelli made of Radix Puerariae), washed and diced, mullet 1, and added with appropriate amount of water. After the fish is cooked, season it with ginger, salt and other seasonings. Eat fish and soup every day or every other day 1 time.
The food has the effects of relaxing muscles and tendons, activating collaterals, invigorating qi and promoting blood circulation, and relieving muscle pain. , suitable for people with muscle aches and neck swelling after staying up late.
Prunella vulgaris is the thinnest.
Prunella vulgaris 10g, lean pork 50- 10g, proper amount of water, seasoning with a little salt when the meat is cooked, and eating broth 1 time every day.
The food has the effects of clearing away liver-fire, lowering blood pressure, and is mainly suitable for people who stay up all night with low blood pressure, dizziness, headache and red eyes. [2]?
Common sense of staying up late
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Facial problems: dull complexion with small spots.
After staying up late for a long time, tiny black spots will appear on cheekbones and eyes. This is because the skin metabolism is slow and the accumulated pigments cannot be discharged smoothly. Coupled with excessive computer radiation and light, pigments will precipitate and form spots.
Methods 1: Exfoliate and massage.
Exfoliate after washing your face at night, accelerate the exfoliation of aged keratin, and make your skin rejuvenate. Then you can use facial massage cream. Through the correct massage technique, you can accelerate the blood circulation of the face, promote lymphatic detoxification, activate cells and make the face bright.
Method 2: Use sunscreen at night.
If you need to sit in front of the computer for a long time or face strong light at night, you need to apply sunscreen to protect your skin from external stimuli. Sunscreen isolation needs to be reapplied every 4 hours. It is suggested that sunscreen products should have moisturizing effect to avoid the skin being too dry and forming various problems. Using eye cream can improve the dark circles, fine lines, fatigue and other problems caused by staying up late, and the effect is outstanding.
Skin problem: serious dark circles.
Method 1: Apply a thick layer of eye cream before staying up late. The star product, Hanhou Night Eye Cream, selects the dormancy essence of plants such as Xia Xuelian and Narcissus to deeply hypnotize melanin and relieve dark circles. Generally speaking, gel and essence eye mask should be used after eye cream, and eye mask with rich texture and sufficient nutrition should be used before eye cream.
Method 2: When staying up late and feeling sore eyes, do a simple and effective eye massage exercise. Rub four fingers first, then press the entire eyelid, from the inner corner of the eye to the temple, and then press the temple with the middle finger. Press harder, you need to lift it a little.
Skin problem: dry and difficult to put on makeup.
Method 1: Moisturizing should start with washing your face, and the washing water should be cold, so as to maintain the oil needed by the skin. After washing your face, skin care should be based on moisturizing. If the skin is really dry, it is best to apply a hydrating mask and a hydrating eye mask to hydrate the skin. Be sure to apply moisturizing cream after hydrating to avoid water loss.
Method 2: Mix the emulsion and foundation 1: 1, which can ensure the humidity of the base makeup and obviously improve the difficulty of applying makeup.
Skin problems: edema
Methods: The best way to remove water in the body is lymphatic massage. Do a set of eye massage at night and another set in the morning, which is aimed at the eyes. Massage method to eliminate facial edema: first press from the earlobe direction to the side of nasal cheekbones, and massage by exhaling and inhaling.
What self-care measures should people who often stay up late take? First, to strengthen nutrition, we should choose low-quality protein, fat and vitamin B foods, such as milk, beef, pork, fish and beans. Also eat some dried fruits, such as walnuts, dates, longan and peanuts. , can play the role of anti-fatigue. The second is to strengthen physical exercise. You can exercise according to your age and interest to improve your physical fitness. If you feel tired or sleepy after staying up late, you should do gymnastics, Tai Ji Chuan or go outdoors. The third is to regulate the circadian rhythm. People who stay up all the year round should constantly modify and adapt themselves according to the schedule. The fourth is to eliminate the ideological burden. People who often stay up late should avoid anxiety and fear, build up confidence, and maintain a happy mood and high mood at night.
the harm of staying up late
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People who stay up late for a long time will also suffer serious skin damage. The best time for skin rest is at night. If you stay up late at night, it will increase the burden on your skin and cause a series of skin problems, such as dull complexion and acne.
People who often stay up late can also lead to obesity, and people who stay up late like to eat supper. Eating at night will not only make it difficult to sleep, but also make people lose their appetite the next morning, leading to unbalanced nutrition and obesity.
What to eat?
Take a vitamin B nutritional pill before staying up late.
Vitamins can relieve fatigue and enhance the body's resistance to stress.
Staying up late is easy to lack water. Drink more boiled water. Don't eat instant noodles when you are hungry, so as not to get too angry. Try to satisfy your hunger with fruit, bread, toast and porridge!
People who stay up late are mostly people who do word work or often operate computers. After a hard night in dim light, it is easy to make eye muscles tired and eyesight decline. Vitamin a and vitamin b have certain effects on preventing visual impairment. Vitamin A can regulate the synthesis of rhodopsin, a photosensitive substance in retina, improve the adaptability of night workers to dim light and prevent visual fatigue. Therefore, you can eat more foods rich in vitamin A, such as pork liver, carrots, eels, and animal foods rich in vitamin B, such as lean meat and fish. In addition, we should properly supplement calories and eat some fruits, vegetables, meat, eggs and other protein foods to supplement physical exertion, but don't eat too much.
You should also eat some fruits, vegetables, meat, eggs and other protein foods to supplement your physical exertion.
Staying up late will be harmful to your health. Because adrenocortical hormone and growth hormone are secreted at night.
Staying up late can cause many kinds of damage to the body:
Frequent fatigue and decreased immunity: the most serious sequela caused by staying up late is fatigue and lack of energy; The immunity of the human body will also decline, and symptoms of autonomic nervous disorders such as colds, gastrointestinal infections and allergies will appear.
Headache: On the second day after staying up late, I often have a headache when I go to work or attend class, and I can't concentrate and even have a headache. Long-term staying up late and losing sleep also does intangible harm to my memory.
Dark circles and bags under the eyes: Night is the physiological rest time of human body. Without rest, the blood circulation around the eyes will be blocked because of excessive fatigue, resulting in dark circles, bags under the eyes or bloodshot eyes.
Dry skin, long black spots and acne: 165438+ 0: 00 pm to 3: 00 am the next day, which is also the time when the human meridians run to the gallbladder and liver meridians. If these two organs don't get enough rest, they will appear on the skin, which is prone to problems such as rough skin, yellow face, long black spots and acne. For those who are used to going to bed early, they should go to bed at 1 at the latest. And to make matters worse, staying up late for a long time will gradually lead to insomnia, forgetfulness, irritability, anxiety and other neurological and mental symptoms.
Affect fertility: if men and women of childbearing age often stay up late, it will affect the activity and quantity of male sperm; It will also affect the secretion of female hormones and the quality of eggs, and it is easy to affect the menstrual cycle.
Women who stay up late or suffer from insomnia for a long time will change the body's original biological clock and lead to the disorder of the body's life rhythm. This disorder will lead to a series of endocrine dysfunction, and then affect women's ovulation cycle. Once the ovulation cycle is disrupted, irregular menstruation may occur, which may lead to disorder of progesterone secretion. However, some women have high-incidence tumors, such as hysteromyoma, endometrial lesions and breast lesions. Are closely related to abnormal secretion of estrogen and progesterone. The proportion of women who often work night shifts is 0.5 times that of women who work in day shifts. And the more times you work at night, the greater the risk.
The proportion of abnormal liver function is higher than that of the general population.
The probability of suffering from chronic diseases increases: the secretion of adrenaline and other hormones of the staying up late family is also higher than that of the general population, which increases the pressure of metabolism and then produces chronic diseases. Such as hypertension and diabetes.
The visual damage is the biggest, so it is recommended to do eye exercises every 1 hour after 23: 00. Otherwise, the consequences will be serious. It must be noted that wearing glasses is very painful. Staying up late for a long time will gradually lead to neuropsychiatric symptoms such as insomnia, forgetfulness, irritability and anxiety. Overwork makes the nervous system function of the body disorder, causing the imbalance of the main organs and systems in the body, such as arrhythmia and endocrine disorders. It will seriously lead to the stress state of the whole body, and the probability of infection will increase accordingly. People with strong fatigue symptoms are more prone to various infections such as respiratory, digestive and circulatory organs than ordinary people.
remedial measure
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Matters needing attention
We will feel very tired when staying up late, but no matter how tired, it is best not to fall asleep halfway, just like a machine that suddenly turns on and off, which is very bad for our health. We must wait until things get busy.
If things are not finished when you are sleepy, you can drink some stimulating drinks such as coffee or tea to refresh yourself, but you should pay attention to hot drinks, and the concentration should not be too high to avoid hurting your stomach.
Brain oxygen demand will increase when staying up late, which is easy to cause endogenous hypoxia. You should always take a deep breath.
When things are busy, you must relax. Even if you don't sleep, sit in a chair and relax.
After talking about the precautions in staying up late, let's take a look at how to make staying up late not hurt!
First, pay attention to "dinner" nutrition
1, eat more collagen-rich foods such as trotters for dinner; Oral 1 ~ 2 vitamin c tablets; Eating 1-2 kinds of fruits (rich in VC) is beneficial to restore skin elasticity and luster.
2, eat more food to protect your eyes [3]. Food beneficial to eyesight: longan meat, yam, carrot, spinach, sweet potato, taro, corn, animal liver, beef, mulberry, red dates, Chinese cabbage, tomatoes, day lilies, water spinach, medlar and various fresh fruits. Recommendation: Have a cup of mulberry tea. Traditional Chinese medicine believes that mulberry tastes sweet and cold, and has the effects of nourishing liver and kidney, promoting fluid production and moistening intestines, and enriching the purpose of invention. Mulberry was praised by the medical community as "the best health fruit in the 20th century +265438". Regular consumption can significantly improve human immunity, and has the effects of delaying aging and beauty beauty.
3, put an end to eating spicy food and alcoholic beverages, to prevent excessive evaporation of skin moisture.
Second, replenish blood supply to the liver.
Eat a spoonful of angelica powder every day. Angelica powder is best for office workers and people who stay up late in front of computers for a long time. Chinese medicine says that "watching the computer screen for a long time will damage the liver", while Angelica sinensis can replenish blood very quickly and has no side effects, which can directly improve the blood supply of the liver. It is best to eat angelica powder for a long time, which is good for your health.
Third, give enough water.
Keep the indoor air unobstructed and have a certain humidity. For example, put a humidifier on your desk for many years to improve the humidity of the air. If you can't change the quality of your environment (such as bars, restaurants, factory production lines, etc.) ), care should be cautious-use an emulsion with sufficient moisture and nutrients, which is easily absorbed by the skin.
Fourth, pay attention to acupoint massage.
Blink more at ordinary times to promote the secretion of tears and avoid dry eyes; After using your eyes at close range for a long time, you should move your eyes and practice looking near before looking far to relax the muscles around your eyes and avoid eye fatigue. Acupoints should be massaged with Tang Yin, Jingming, Taiyang, Fengchi and Baihui, or massaged from inside to outside of eyebrows, which is also beneficial to vision care.
5. "Stay up late" but don't "wash late"
The skin's work and rest time is from 10: 00 to 1 1: 00 in the evening to enter the night maintenance state. In the meantime, try to create conditions for skin cleaning and maintenance. After cleaning with mild cleansing products, apply moisturizing and nourishing emulsion, which is full of moisture and nutrients. In this way, although the skin can't sleep normally in the next stage, it can also replenish nutrition and moisture normally.
Sixth, remedial measures after staying up late
1, apply face for five to ten minutes before going to bed or after getting up (you can use moisturizing mask) to replenish dehydrated skin.
2. When washing your face after getting up, stimulate facial blood circulation alternately with hot and cold.
3. When applying skin care products, massage the face for five minutes.
Drinking a cup of Lycium barbarum tea after getting up in the morning has the function of invigorating qi and strengthening the body.
5, do a simple soft exercise, exercise bones and muscles, so that the spirit is refreshed.
6, breakfast must be full, but you can't eat cold food.
After staying up late
Sleep late; I feel too lazy to get up.
What is the first thing to get up? I don't brush my teeth or open my eyes. I just stay in bed for five more minutes. Many people think that staying in bed is a bad problem, but in fact, the sudden onset is forced blood to surge upward, resulting in sudden changes in blood pressure and dizziness. Therefore, when you get up in the morning, it is best not to get up after opening your eyes. Take advantage of this gap, lie on the bed and move your limbs and head, and get up after 5 minutes.
Tell you the best bed exercise. After getting up, after waking up, slowly bend your left and right knees and break to the other side of your body; Hold your chest with both hands and one knee 10 second; Lie on your back, straighten your hands as far back as possible, inhale through your nose, exhale through your mouth, and keep your body still for 5 seconds.
Have a glass of water.
When you get up in the morning, you should drink a glass of water seriously. Because people are prone to dehydration after staying up late, drinking a glass of water at this time is good for the body to replenish water. At the same time, it also has a cleaning effect on the stomach. Awakening the stomach and other senses of the body can better digest the food eaten for breakfast. Moreover, drinking a glass of water can make you wake up from your sleep. So, you might as well put a glass of cold water on the bed before going to bed the night before.
Push away the quilt
People who fold the quilt neatly after getting up must live a rigorous and orderly life, but there are not many such people, and more people will pull the quilt flat on the bed, which is convenient and beautiful. But it's wrong to do these things as soon as you get up. Because the human body itself is the source of pollution. During a night's sleep, human skin will emit a lot of water vapor, making the quilt moist to varying degrees. If you don't let it out, fold the quilt as soon as you get up. A humid and warm environment will breed a lot of mites and bacteria. So after getting up, you should first open the quilt to let it breathe, and then fold or flatten it.
Morning defecation
Get up early and excrete. Once this good habit is formed, you will benefit for life. During our sleep, food stays in our bodies. After a night of digestion, if it is not discharged in time, it will burden the gastrointestinal function if it accumulates in the body. However, many people can't. After all, I can't do it if I want to Don't worry if you don't have this habit. This can be cultivated hard. For example, you can eat more high-fiber foods, such as coarse grains such as cabbage and sweet potato, and you have to go to the toilet if you can't get up in the morning. Over time, habits will become natural.
Deep cleaning
When I get up in the morning, I will find my face oily and uncomfortable. In fact, this is the waste that the skin metabolizes vigorously during sleep. So you should wash your face in the morning. After brushing your teeth, use facial cleanser, gently massage your face, thoroughly clean it, and then use toner to soothe your skin. Finally make up. The cleaning process will make you feel refreshed, and also make your skin wake up in the shortest time, full of vitality and bear the invasion of cosmetics all day!
have a bath
Compared with the habit of bathing in China at night, most foreigners like to bathe in the morning. In fact, taking a bath in the morning is really a good choice, because taking a bath in the morning helps to promote more vigorous blood circulation, and the clean feeling and the fragrance of bathing itself can adjust the mood and make the spirit more full.
As for taking a bath or taking a bath, it depends on whether you have enough time. If you have time to take a bath, the water temperature should not be too high and the time should not be too long. Choosing some citrus-flavored bath products is the best way to boost your spirits. If it's a shower, I'll tell you a little secret to relieve shoulder muscle pain. Put a towel on your shoulders, and hit your shoulders with a hot shower head water column for ten minutes at a time, more than three times a week. The effect is good.
massage
Many people think that the best massage time should be after taking a bath at night. In fact, morning massage is also very effective. Massage the head and face gently for 5 minutes every morning, and finally continue to the neck, pressing the depression above the clavicle, which can help you delay the arrival of aging. Developing such a good habit can not only relieve swelling, thin face, but also rejuvenate and refresh the skin. After the head massage, you can gently stretch your limbs, especially your ankles, because many white-collar women wear high heels all day to relax their ankles so that their feet are not so easily injured.
to have breakfast
Finally, it is also very important. That is to eat breakfast. Many people don't pay attention to breakfast, which is wrong. Skipping breakfast and not knowing how to enjoy life are stupid behaviors that endanger your health. Some people would rather sleep for half an hour than let themselves have a delicious breakfast. In fact, three breakfasts a day are the most important. Breakfast is the source of energy for a day. It is the most uneconomical to skip breakfast in order to get some sleep. On the one hand, your health is greatly reduced, on the other hand, you lose the wonderful feeling of enjoying a quiet breakfast. Long-term skipping breakfast can lead to malnutrition, anemia, decreased resistance, and pancreatic and gallstones. Therefore, breakfast must be eaten, and it is best to eat breakfast at 7: 00 to 8: 00. Because people's appetite is the strongest at this time.
remedial measure
Pay attention to the previous "dinner"
When the skin lacks sleep, there will be excessive loss of nutrition, water and nutrients. Supplementing foods containing vitamin C or collagen at dinner will help restore skin elasticity and luster.
Give enough water.
When staying up late, pay attention to keep the indoor air unobstructed and have a certain humidity.
If you can't change the quality of your environment, such as bars, restaurants, factory production lines, etc. You should pay more attention to nursing-use lotion with sufficient moisture and nutrition, which is easily absorbed by the skin.
"Calm" in the noise
Because of lack of sleep, drink strong tea or coffee, alcohol, etc. Staying excited is a method used by late sleepers. This is prone to dark circles, bags under the eyes, dull skin and so on.
People who stay up late have ways to protect their stomachs.
People who often stay up late are called yin deficiency and fire flourishing in Chinese medicine. Such people often have gastrointestinal problems, which can be improved by protecting the stomach through diet therapy.
How do people who stay up late protect their skin?
If you can still sleep normally at twelve o'clock, maybe you will happily call God bless you. Every morning, big eye bags and dark circles replace your beautiful makeup. At this time, you should think about your health and skin health.
Therapeutic prescription 1: Sheng Di lean broth.
Materials: Radix Rehmanniae 15g, lean meat 250g.
Method: Boil the soup and drink it.
Application: 2-3 people.
Treatment Prescription 2: Fresh Lily Tremella Syrup
Ingredients: fresh lily 30g, tremella 30g, Sydney 1, bird's nest 10-30g, and appropriate amount of rock sugar.
Methods: Stew sugar water with rock sugar and other materials.
Application: For 2-3 people, it has the functions of nourishing blood, cooling blood and invigorating stomach.
Treatment prescription 3: Smilax glabra and Euryale ferox decoction
Raw materials: Rhizoma Smilacis Glabrae 30g, Euryale ferox 30g.
Method: Boil the soup and drink it.
Scope of application: 2-3 people, suitable for people in loose stool and loose stool with damp heat, which can clear away heat and make the stool return to normal.
Treatment prescription 4: Yuzhu decoction
Ingredients: Polygonatum odoratum 30g, lean meat half a catty.
Method: Cook the ingredients together.
Application: 2-3 people, suitable for people with dry stool and constipation.
Remedial measures after staying up late
Apply it for five to ten minutes before going to bed or after getting up (you can use a moisturizing mask) to replenish dehydrated skin.
When washing your face after getting up, stimulate facial blood circulation alternately with hot and cold.
When applying skin care products, massage the face for five minutes first;
Drinking a cup of wolfberry tea after getting up in the morning has the effect of invigorating qi and strengthening the body.
Do a simple soft exercise, exercise your bones and muscles, and refresh yourself.
You must have a full breakfast, but you can't eat cold food.