Regularly working night shifts will lower your body’s immunity, which will definitely affect your health. Sometimes it can also cause your own biological clock to be out of balance, which can cause greater damage to your eyes and brain. Over time, you will experience symptoms such as lack of energy, fatigue, and upset, which will make you age faster. However, this is inevitable for life. You must know how to use your time to rest, pay attention to a healthy diet, and exercise appropriately. Due to the different nature of work and changes in work tasks, many people have to work at night and rest during the day. In this way, they reversed the rules of life and became night shift workers who "stay up day and go out at night". So, does night shift work have any impact on the human body, and how to ensure their safety and health? 1. Research on circadian rhythm and body adaptation has found that the human body’s physiological activities have a certain rhythm. This rhythm has a certain change pattern within 24 hours. For example, the body temperature, endocrine, urinary, respiratory, cardiovascular, nervous activity, and even hematopoietic function all show the characteristics of peaking in the evening and falling into a low tide in the early morning. Once this rhythm is different from changes in the outside world, it will affect a person's ability to move. A typical example of this situation is working the night shift. Because the rhythm is broken, night shift workers' sleeping time is arranged during the day. When sleeping during the day, the lighting and quietness of the environment are different from those at night. Therefore, night shift workers have poor sleep quality and are prone to fatigue, psychological depression and other reactions. This is also related to the fact that they are unable to be with their families for a long time and feel psychologically lonely. From the perspective of adaptability to night shift, people with strong adaptability can generally adapt quickly within 2 to 3 days, but many people need a longer adaptation time, and some people cannot adapt at all; those who have been working night shifts for a long time People are less affected, while those who often work shifts are more affected. In addition, people who are engaged in manual labor are relatively adaptable to night shifts; people who are engaged in jobs that focus attention but require less exercise have difficulty adapting. Interestingly, people who are full of energy during the day are not as adaptable to night shift work as those who have "night owl" habits. The impact of night shift work on people is manifested in the increased incidence of diseases among night shift and shift workers. Research shows that diabetes, respiratory diseases, digestive tract diseases, hypertension, epilepsy, urinary system diseases, etc. are all related to circadian rhythm changes. 2. Health Care of Night Shift Workers Due to work requirements, night shifts are unavoidable. So, how to do a good job in health care and minimize the damage? First of all, work hours must be arranged according to scientific rules. At present, some units adopt the method of 1 to 2 days each for morning, noon and night shifts, and 1 to 2 days of rest, which is relatively in line with the body's adaptation, is conducive to eliminating the body's fatigue, and has good results. Secondly, we need to select those who work the night shift. Night shifts should not be arranged for people with chronic diseases or poor mental status, or people who usually have sleep disorders. Thirdly, a good working and living environment should be created. The workplace should be well-lit with bright colors, which is good for the body and mind; the sleeping environment should be quiet and with low light, which is good for sleep. At the same time, appropriate care should be given to their transportation, leisure life, etc. Finally, night shift workers themselves should also pay attention to their health. Some young people are energetic and go out in groups to play after the night shift and continue working in the evening. This is not good for your health. Although young people are energetic and have more energy reserves, in the long run, their health will decline. In addition, night shift workers should pay attention to diet and nutrition, especially after waking up, eat more and eat well, eat less salt, and avoid drinking strong tea, coffee and other irritating drinks. Once you feel unwell, you should go to the hospital for diagnosis and treatment in time, and do not take medicine indiscriminately. People who often work the night shift should stay in a happy mood. People's habit of working and resting during the day is gradually formed over a long period of life. Working the night shift reverses this pattern and makes you feel uncomfortable at first. After a period of time, a new pattern will gradually form. However, working and resting according to the regular routine will generally not affect your health. In good health. A. Diet: 1. "Night shift workers" should add some nutritious and delicious meals to their meal arrangements, and eat foods rich in animal protein and plant protein, such as lean meat, fish and shrimp, eggs, soy products, vegetables, etc.

2. Night shift work can easily cause visual fatigue. Therefore, night shift workers should pay attention to supplementing foods containing more vitamin A, such as animal liver, egg yolk, fish roe, etc. Vegetables, soybeans, tomatoes, carrots, and red peppers contain more carotene. , can also be converted into vitamin A in the body, so you can eat more. B. Rest: 1. Create a good rest environment, keep the room quiet and cool, and pull down the curtains to reduce light transmittance. 2. Generally, you sleep better between 6-12 am. It is best to take a bath or wash your feet with warm water before going to bed. Do not drink strong tea, coffee and other beverages that stimulate the cerebral cortex. 3. Do not alternate between day shift and night shift too frequently. After the day shift is changed to the night shift, the change in the body's biological clock requires a process of adaptation. If you change it too often, the newly established time conditioned reflex will be destroyed, which is not conducive to rest and health. 4. "Night shift workers" have a lot of activities at night, and the temperature difference between day and night is large in autumn and winter. They should pay attention to keeping warm and cold, especially when they get off work early in the morning, and the temperature difference between indoor and outdoor is even greater. They should add clothes in time to prevent colds from inducing other diseases. More and more people are used to staying up late. Even, for some people, staying up late has become part of their lifestyle. But from a health perspective, staying up late is still harmful. Staying up late can cause many kinds of damage to the body: constant fatigue and reduced immunity. If people often stay up late, the most serious sequelae will be fatigue and lack of energy; the body's immunity will also decrease accordingly. Naturally, symptoms of autonomic nervous system disorders such as colds, gastrointestinal infections, allergens, etc. will come to you. 11 pm to 3 am is the beauty time, which is the time when the body’s meridians run to the gallbladder and liver. If these two organs do not get sufficient rest, they will show up on the skin, and problems such as roughness, yellowish complexion, dark spots, and acne will easily occur. For people who are not used to going to bed early, they should enter a deep sleep period at the liver-nourishing time of 1 a.m. at the latest. What's worse is that staying up late for a long time will slowly cause neurological and psychiatric symptoms such as insomnia, forgetfulness, irritability, and anxiety. When you have to stay up late, it is very necessary to prepare and protect yourself before and afterward, so as to at least minimize the damage to your body caused by staying up late. For example, although you go to bed late, you should eat on time, and make sure your dinner is nutritious. Fish and legume products have the function of nourishing and strengthening the brain and should also be included in dinner recipes. Pay attention to replenishing water when staying up late. You can drink wolfberry jujube tea or chrysanthemum tea, which is both replenishing and effective in removing internal heat. In addition, proper consumption of some nourishing medicines such as Liuwei Dihuang Pills has a good nursing effect. Studies have found that Liuwei Dihuang Pills increase spleen interleukin II activity and have certain anti-cancer effects. At the same time, it has a significant two-way regulatory effect on the immune function of polymorphonuclear leukocytes, which can effectively prevent and regulate sub-health conditions. After staying up late, the best protective measure is naturally to "make up for the lost sleep." If that's not possible, a 10-minute midday nap can be very helpful. In addition, playing badminton and walking outdoors will help your physical health and mental happiness. It is also a good way to get rid of the sluggish state after staying up late. Principles of staying up late 1. Eat hot things (such as hot instant noodles) when staying up late. 2. Don’t eat too much for dinner. 3. Keep warm and don’t freeze your stomach. 4. There must be enough boiled water. 5. No matter how tired you are when you stay up late, do not go to bed to rest in between. 6. If you feel sleepy, you can drink stimulating drinks such as coffee or tea to refresh yourself, but be careful to drink hot drinks and the concentration should not be too high to avoid hurting your stomach. 7. When staying up late, take deep and long breaths from time to time. 8. You must grit your teeth and study hard. 9. Stay up at least until dawn, that is, around 5 a.m., and keep imagining the glory and momentum of the sun when it rises. 10. You must have a full breakfast and avoid cold food. 11. At 7 or 8 o'clock in the morning, if you want to sleep, you must relax. Even if you don't go to bed, you must sit on a chair to relax. What to eat after staying up late? For white-collar workers living in modern cities, staying up late is a common thing. When people stay up late, the first thing they think of is drinking coffee or tea. Indeed, the caffeine contained in these two drinks can make people feel energetic. However, experiments by the Sleep Medicine Research Center have found that stimulating foods may not be good for health. Caffeine is not necessarily effective in improving work efficiency, and even if it is effective, it only lasts for a short time.

Supplement more vitamin B. Although caffeine is refreshing, it will relatively consume the vitamin B complex in the body that is related to nerve and muscle coordination. Therefore, if you have to stay up late, you should supplement more vitamin B complex. Eat more foods rich in vitamin B complex at dinner, including folic acid, niacin, vitamin B6, vitamin B12, etc. They not only participate in metabolism, provide energy, protect nerve tissue cells, but are also helpful in calming nerves and relieving anxiety. Eat less sweets. When staying up late, some people think that eating sweets can replenish calories. In fact, sweets are a taboo for staying up late. Don’t eat too many sweets after dinner or when staying up late. Although high sugar contains high calories and is exciting at first, it will consume vitamin B complex, which will have the opposite effect and easily lead to obesity. Generally speaking, preventive health care for staying up late still depends on daily diet, and a balanced intake of six major food categories is required. Dark green leafy vegetables and legumes are rich in folates, which help cell repair and prevent infection and anemia; liver, fish, cereals, soy foods, fruits and vegetables contain vitamin B6 or niacin, which can maintain skin health Healthy and slowing down aging; as for vitamin B12, which is related to memory and concentration, you can eat it in red meat, milk, and cheese. People who stay up late are prone to symptoms of yin deficiency and internal heat. Pay attention to late night snacks for dietary conditioning. Here are the following introductions: Medicinal dietary conditioning for those who stay up late. Pork loin/eucommia: 25 grams of eucommia, 1 pork kidney (fascia removed), appropriate amount of water. Waterproof/1 hour. Take it once a day or every other day, it has the effect of nourishing the liver and kidneys, strengthening muscles and bones. It is suitable for those who suffer from back pain and weakness in limbs after staying up late. Lotus seed and lily stewed lean meat: 20 grams of lotus seeds (core removed), 20 grams of lily, and 100 grams of lean pork. Add an appropriate amount of water and simmer until the meat is cooked. Season with salt before eating. Once a day, it has the effects of clearing the heart, moistening the lungs, replenishing qi and calming the nerves. It is suitable for people with dry cough, insomnia, upset, palpitations and other symptoms after staying up late. Raw ground/duck eggs: 20 grams of raw ground, 1-2 duck eggs, add an appropriate amount of water to cover them. After the eggs are cooked, remove the shells and return them to the original juice/20 minutes. Add appropriate amount of rock sugar to taste, eat eggs and drink juice. Once a day or 2-3 times a week, it has the effects of nourishing yin, clearing away heat, producing body fluids and quenching thirst. It is suitable for people who suffer from dry mouth and throat, swollen and painful gums, and hot palms and soles after staying up late. Pueraria lobata raw fish soup: 250 grams of Pudzu, wash and cut into pieces, 1 raw fish (mullet), add appropriate amount of water and cook. After the fish is cooked, add shredded ginger, oil, and salt to taste. Eat the fish and drink the soup. Take it once a day or every other day. It has the effects of relaxing muscles and activating collaterals, replenishing qi and blood, and relieving myalgia. It is suitable for people with muscle soreness and neck pain after staying up late. Prunella vulgaris stewed lean meat: 10 grams of prunella vulgaris, 50-100 grams of lean pork, boiled with appropriate amount of water. After the meat is cooked, add a little salt to season, eat the meat and drink the soup. Once a day, it has the effect of clearing liver fire and lowering blood pressure. It is suitable for people with elevated blood pressure, dizziness, headache and red eyes after staying up late. Many people around the world work shift or night shifts. Being active during the day and resting at night, working at sunrise and resting at sunset, is a life law formed by human beings in compliance with nature during the long-term evolution process. Some people call it biological rhythm, while others call it biological clock. Shift work or night shift disrupts this rhythm and disrupts the "clock", which will naturally cause many problems and affect work efficiency and physical and mental health. In severe cases, various symptoms such as anxiety, depression, irritability, headache, dizziness, heart palpitations, and diarrhea may occur. Clinically, this type of disease is called "night shift disease." People who work shift or night shifts generally report that they cannot sleep well or eat well. Such sleep disorders and gastrointestinal discomfort are only superficial phenomena. Studies have found that shift work or night shift can affect the normal work of the human body's immune, nervous, endocrine and other systems. There are reports that due to elevated estrogen levels, women who work night shifts regularly for three or more consecutive years have a 40-60% higher chance of developing breast cancer than those who work normally. There are also reports that the human body will naturally reduce basal metabolism at night, slow down physiological activities, and the burden on the heart will be reduced accordingly; conversely, if you work at night, the pressure on the heart will increase, causing irregular heartbeats, which can easily lead to Heart disease. So how to adjust biological rhythms to keep your body healthy? Here are some suggestions for your reference: 1. Ensure adequate and efficient sleep. Adjust the "jet lag" as soon as possible and sleep well during the time period that is not the original sleeping time.

Close doors and windows when sleeping during the day to reduce noise interference. Try to dim the light in the bedroom to artificially create a dark environment. Try not to drink stimulating drinks before going to bed, such as coffee, strong tea, alcoholic drinks, etc. After going to bed, relax and do some self-relaxation psychological suggestions. The bedrooms of people who work shift or night shifts should use less red decoration, because red also has an exciting effect on the nerves. 2. In addition to work and sleep, you should arrange your favorite activities at other times of the day, such as exercise, karaoke, shopping and other hobbies. Daily physical exercise should be strengthened to improve physical fitness and physical and mental tolerance. Exercise can also relax the tense cerebral cortex. Let yourself feel unconsciously that except for the time reversal, everything else is normal. 3. Pay attention to arrange your diet. People who work at night should eat more high-protein foods, such as meat, eggs, milk, soy products, etc., coupled with fresh vegetables. During the day, switch to a light diet based on carbohydrates. Never overeat before going to bed, but you can drink a glass of milk to help you sleep. There are reports that astaxanthin in fish, shrimp, etc. can help adjust "jet lag", so you might as well try it.

Reference materials: /question/3243535.html More and more people are used to staying up late. Even, for some people, staying up late has become part of their lifestyle. But from a health perspective, staying up late is still harmful. Staying up late can cause many kinds of damage to the body: constant fatigue and reduced immunity. If people often stay up late, the most serious sequelae will be fatigue and lack of energy; the body's immunity will also decrease accordingly. Naturally, symptoms of autonomic nervous system disorders such as colds, gastrointestinal infections, allergens, etc. will come to you. 11 pm to 3 am is the beauty time, which is the time when the body’s meridians run to the gallbladder and liver. If these two organs do not get sufficient rest, they will show up on the skin, and problems such as roughness, yellowish complexion, dark spots, and acne will easily occur. For people who are not used to going to bed early, they should enter a deep sleep period at the liver-nourishing time of 1 a.m. at the latest. What's worse is that staying up late for a long time will slowly cause neurological and psychiatric symptoms such as insomnia, forgetfulness, irritability, and anxiety. When you have to stay up late, it is very necessary to prepare and protect yourself before and afterward, so as to at least minimize the damage to your body caused by staying up late. For example, although you go to bed late, you should eat on time, and make sure your dinner is nutritious. Fish and legume products have the function of nourishing and strengthening the brain and should also be included in dinner recipes. Pay attention to replenishing water when staying up late. You can drink wolfberry jujube tea or chrysanthemum tea, which is both replenishing and effective in removing internal heat. In addition, proper consumption of some nourishing medicines such as Liuwei Dihuang Pills has a good nursing effect. Studies have found that Liuwei Dihuang Pills increase spleen interleukin II activity and have certain anti-cancer effects. At the same time, it has a significant two-way regulatory effect on the immune function of polymorphonuclear leukocytes, which can effectively prevent and regulate sub-health conditions. After staying up late, the best protective measure is naturally to "make up for the lost sleep." If that's not possible, a 10-minute midday nap can be very helpful. In addition, playing badminton and walking outdoors will help your physical health and mental happiness. It is also a good way to get rid of the sluggish state after staying up late. Principles of staying up late 1. Eat hot things (such as hot instant noodles) when staying up late. 2. Don’t eat too much for dinner. 3. Keep warm and don’t freeze your stomach. 4. There must be enough boiled water. 5. No matter how tired you are when you stay up late, do not go to bed to rest in between. 6. If you feel sleepy, you can drink stimulating drinks such as coffee or tea to refresh yourself, but be careful to drink hot drinks and the concentration should not be too high to avoid hurting your stomach. 7. When staying up late, take deep and long breaths from time to time. 8. You must grit your teeth and study hard. 9. Stay up until dawn at least, that is, around 5 a.m., and keep imagining the glory and momentum of the sun when it rises. 10. You must have a full breakfast and avoid cold food. 11. At 7 or 8 o'clock in the morning, if you want to sleep, you must relax. Even if you don't go to bed, you must sit on a chair to relax. Why stay up late? 1. The learning intensity is not enough. 2. Stay up late to relieve exam stress. "Work at sunrise and rest at sunset." This is the result of human beings' long-term adaptation to the environment. Staying up late can harm your health.

2. Don’t eat too much for dinner. 3. Keep warm and don’t freeze your stomach. 4. There must be enough boiled water. 5. No matter how tired you are when you stay up late, do not go to bed to rest in between. 6. If you feel sleepy, you can drink stimulating drinks such as coffee or tea to refresh yourself, but be careful to drink hot drinks and the concentration should not be too high to avoid hurting your stomach. 7. When staying up late, take deep and long breaths from time to time. 8. Stay up until dawn at least, that is, around 5 a.m., and keep imagining the glory and momentum of the sun when it rises. 9. You must have a full breakfast and avoid cold food. 10. At 7 or 8 o'clock in the morning, if you want to sleep, you must relax. Even if you don't go to bed, you must sit on a chair to relax. The Best Work and Rest Schedule for Staying Up Late Some people like to stay up late, but the result is often exhaustion, inefficiency, and harm to the body in the long run. In fact, scientific and intermittent staying up late can sometimes lead to unexpected effects for certain types of people. After staying up late, fall asleep at 4 or 5 o'clock in the morning. After staying up all night, you must feel very tired, so you will sleep very soundly and deeply when you go to bed, and you will have a very good rest. Staying up late allows you to concentrate for a longer period of time and specialize in a more difficult task. The prerequisite for implementing this schedule is that you feel too energetic at 9 or 10 o'clock in the evening and don't want to sleep at all. Most people should not use this schedule easily. 10:00 Get up, 10:00-11:00, walk and listen to music; 11:00-11:20, eat, drink hot soup, lots of vegetables, and meat; 11:30-19:30, read books and do exercises; 19:30 —Eat at 20:00, with meat and vegetables, and be 90% full; work and study from 20:00 to 4:30 in the morning; sleep from 4:30 to 10:00 in the morning. Staying up late is exhausting and nourishing yourself with medicinal foods. As the pace of life accelerates, more and more people are joining the ranks of staying up late. However, how to ensure the quality of staying up late and reduce the impact on physical health? When staying up late, it is not advisable to drink a lot of strong tea or coffee to stimulate nerve excitement. Because caffeine can only make people energetic for a while, but after that, it will put the human brain in a suppressed state, causing a drowsy feeling. Traditional Chinese medicine believes that people who often stay up late are prone to symptoms of yin deficiency and internal heat due to yin deficiency and yang hyperactivity. They may wish to use medicinal foods to properly recuperate and make them energetic. Stewed duck eggs with raw ground: Use 20 grams of raw ground and 1 to 2 duck eggs each time, add an appropriate amount of water and simmer, remove the shells after the eggs are cooked, then add them to the juice and stew for 20 minutes, season with rock sugar, eat the eggs and drink the juice, 1 day times or 2 to 3 times a week. It has the effects of nourishing yin, clearing away heat, promoting body fluids and quenching thirst. It is suitable for people with dry mouth and throat and swollen and painful gums after staying up late. Pork loin stewed with Eucommia ulmoides: Use 25 grams of Eucommia ulmoides, 1 pork kidney, and appropriate amount of water to stew for 1 hour. Take it once a day or every 2 to 3 days. It has the effect of nourishing the liver and kidneys and strengthening the muscles and bones. It is suitable for Take it for those who suffer from back pain and weakness in the limbs after staying up late. Stewed lean meat with lotus seeds and lilies: Use 20 grams of lotus seeds (core removed), 20 grams of lilies, and 100 grams of lean pork each time. Add an appropriate amount of water and cook together. After the meat is cooked, add salt to season and eat once a day. It has the effects of clearing the heart, moistening the lungs, replenishing qi and calming the nerves. It is suitable for people with dry cough, insomnia, upset, palpitations and other symptoms after staying up late. Pudzu raw fish soup: wash and cut 250 grams of kudzu into small pieces each time. Remove the gills and internal organs from one raw fish. Add appropriate amount of water and cook. After the fish is cooked, add shredded ginger, oil and salt to taste. Eat the fish and drink the soup. , once a month or every other day. It has the effects of relaxing muscles and activating collaterals, replenishing qi and blood, and relieving myalgia. It is suitable for those who suffer from intramuscular soreness and neck muscle swelling and pain after overexertion and staying up late. Prunella vulgaris stewed lean meat: Use 10 grams of Prunella vulgaris, 50 to 100 grams of lean pork, and appropriate amount of water to cook each time. After the meat is cooked, add a little salt to season. Eat the meat and drink the juice, once a day. It has the effect of clearing liver fire and lowering blood pressure. It is suitable for patients with high blood pressure who have dizziness, headache and red eyes after staying up late. How do people who stay up late eat? For people who stay up late, the first thing they think of is drinking coffee or tea to refresh themselves. Nutritionists say that caffeine can indeed invigorate people. However, an experiment by the Sleep Medicine Research Center of St. Luke's Hospital in the United States found that caffeine is not necessarily effective in improving work efficiency. Even if it is effective, it can only last for a short time.

Although caffeine is refreshing, it will relatively consume the vitamin B complex in the body, which is related to the coordination of nerves and muscles. People who lack vitamin B complex are more likely to get tired, and are more likely to form a vicious cycle and develop the habit of drinking tea and coffee. The amount is increasing, but the effect is getting worse. Therefore, when you have to stay up late, it will be more effective to supplement more vitamin B complex. When staying up late, some people think that eating sweets can replenish calories. In fact, sweets are also a taboo for staying up late. Don’t eat too many sweets after dinner or when staying up late. Although high sugar content is high in calories and exciting to a certain extent, it will consume vitamin B complex, causing counter-effects and easily leading to obesity. Generally speaking, preventive health care for staying up late still depends on daily diet, and a balanced intake of 6 major food categories is required. But in order to stay up late, it is absolutely necessary to eat more foods rich in vitamin B complex at dinner! There are many members of the vitamin B group, including folic acid, niacin, vitamin B6, vitamin B12, etc. They not only participate in metabolism, provide energy, protect nerve cells, but are also helpful in calming nerves and relieving anxiety. Dark green leafy vegetables and legumes are rich in folate, which helps repair cells and prevent infection and anemia; liver, fish, whole grains, soy foods, fruits and vegetables contain vitamin B6 or niacin, which can maintain Healthy skin and slowing down aging; as for vitamin B12, which is related to memory and concentration, it can be eaten in red meat, milk, and cheese.

Reference: Reprinted from Xinhua Community, Xinhuanet Author: Jing Si Aphorisms Decreased immunity, biological clock disorder, eye and brain damage.