1. Digestible and light food

The food I choose for supper should be easy to digest. Generally, the choice of food should be light and avoid greasy, and semi-liquid mainly, such as sliced soup, wonton, noodles, dumplings, milk, cakes and so on. When cooking, you might as well make it more delicate. For example, vegetables and meat can be finely cut, and soup balls can be changed into exquisite "small" ones, which are easy to chew and help digestion. It is best to calculate the interval between midnight snack and sleep, and don't be too close to each other, so as to better digest food.

2. Appropriate vitamin supplementation

Vitamin A can regulate the synthesis of rhodopsin, a photosensitive substance in retina, improve the adaptability of night workers to dim light, prevent visual fatigue and improve their working ability. Vitamin A exists in animal liver, milk, eggs and colored vegetables, so eat more foods rich in vitamin A such as lean meat, fish, pork liver, carrots, bell peppers, mangoes and pineapples. Vitamin C can relieve the physical fatigue of night shift personnel and enhance the body's resistance, so eat more fresh fruits and vegetables. Night shift personnel are prone to lack of sunshine, and vitamin D should be supplemented. Foods rich in vitamin D include eggs, fish and milk.

3. The portion should be appropriate

Midnight snack is a meal other than the "three-meal system", and the portion and calories are different from the next meal, so it needs to be reduced appropriately. Generally speaking, midnight snack is eaten in a state of not being too hungry, so it is not appropriate to eat too much time-sharing. In addition, foods with too large a shape are not easy to arouse appetite.

4. Avoid fatty foods

Foods or fried foods with too much fat are difficult to digest. Eating such foods before going to sleep not only increases the stomach load, but also makes it difficult to sleep. At the same time, it is not recommended to eat too much meat at night. Some people often eat a lot of meat to eliminate fatigue and replenish their physical strength, but eating too much meat before going to bed will easily lead to excessive calories, increase the burden on the gastrointestinal tract and affect the quality of sleep, but physical strength is not easy to recover, and diseases such as obesity and gallstones will appear over time.