We all know it’s bad to stay up late, but sometimes we have to stay up late.
For example, now the European Cup is in full swing. Many people go to work during the day and watch football matches all night. Afterwards, they have to send a fat circle of friends to sigh.
Some people say that it’s not healthy to stay up late watching football. In fact, human life is not only a pure pursuit of physical health, but also a kind of health. Watching football is a kind of “health preservation”.
For example, on New Year’s Eve, parents who usually go to bed early may have some nightlife, not to mention our young people, who basically stay up late for the new year.
Another example is the poor ones who have to work at night because of the job requirements. I’ve really heard a lot about staying up late to hurt my health, but I still can’t do it without staying up late.
Since we have to stay up late, we can make up for it by regulating our diet and changing our living habits to minimize the harm.
in diet, we should strengthen nutrition:
① Three meals must not be less
Even if the work and rest time is disrupted, you should eat three meals on time. It is recommended to choose protein and fat foods with low quantity and high quality for dinner, such as lean meat, eggs, fish, bean products, etc. Besides, brunch can’t be saved. After staying up all night, even if you are sleepy, you should have a good breakfast. You can choose milk + eggs, soaked cereal and so on to increase your protein intake. Never sleep on an empty stomach, let alone give up lunch because of gluttony.
② The night snack should be light
Working at night is like working during the day, during which you always have to eat to replenish energy. Of course, if you are not hungry enough, there is no need to increase the workload of your stomach. If you have to eat it, discard the fried noodles and noodles. It is recommended that you stay up late at night and try to eat some light food such as fruit or porridge. Fruits like apples are good, which can increase the sense of satiety and health and beauty.
③ Farewell to heavy taste food
It’s easy to get angry if you stay up late, and you can’t eat fried and barbecued food with strong taste at ordinary times. Refuse everything like McDonald’s, instant noodles and so on, and try not to eat spicy food. Especially for girls, if you don’t want to have acne, your diet should be light. It is recommended to develop the habit of eating porridge, such as mung bean porridge, red bean barley porridge, millet porridge, etc. cook once or twice a week to improve your appearance.
④ You can eat some nuts properly
Nuts such as cashew nuts, walnuts, almonds, peanuts, or dried fruits such as red dates and longans can be eaten appropriately. These nuts are rich in nutrition. They are not only rich in protein, but also contain more vitamin E, vitamin B, dietary fiber, etc. they also contain natural antioxidant ingredients, which can relieve fatigue while supplementing nutrition. It’s just that the calories are high, so it’s not appropriate to eat more.
⑤ Take tonics to replenish energy
In order to stay up late, in addition to diet, it is better to buy tonics specially for eating. There are many members of vitamin B group, including folic acid, niacin, vitamin B6, vitamin B12, etc. they not only participate in metabolism, provide energy, protect nerve cells, but also help stabilize nerves and relieve anxiety. In addition, cod liver oil drops and calcium gluconate oral liquid can be selected to supplement calcium and enhance physical strength.
⑥ Take hot tea instead of drink
Stay up late at night to work, don’t drink cold drinks! You can make a cup of chrysanthemum tea or medlar tea, which can protect your eyesight. If you want to refresh yourself, you can drink green tea and black tea. Drink more boiled water, not coffee. Although coffee can refresh, it will also consume the vitamin B group related to nerve and muscle coordination in the body. People who lack this group of vitamins are more likely to be tired, and may form a vicious circle and develop the habit of drinking tea and coffee. As a result, the demand is increasing, but the effect is getting worse.
Generally speaking, we should eat more foods containing vitamins and proteins, balance nutrition, and be light! I want light! I want light! It’s been a long time since I saw you again. This is really important.
in life, we should develop some good habits:
① Take a nap before staying up late
I usually go to work during the day without taking a lunch break, and I feel sleepy in the afternoon. If you have to stay up late at night, your body will definitely be overwhelmed, so take a lunch break before staying up late. If you work all night, look for opportunities to take naps to compensate for lost sleep.
② Stay up late and avoid smoking and drinking
Staying up late, together with smoking and drinking, is equal to the gathering of the three main culprits, and the damage value to your health can rise to the highest point. Therefore, people who often stay up late or stay up all the year round should not touch tobacco and alcohol if they can.
③ Regular rest time
For comrades who stay up late, rest has become a luxury. For those who stay up late for a long time, it is better to have a fixed sleep time, and this sleep is sufficient to ensure that your energy can keep up with it. After staying up late, eat some food first, and then rest. At this time, don’t play with your mobile phone any more. Praise something. Wake up and do it again.
④ Isolate all noise
The biggest disadvantage of working two shifts is that most people are active when you want to sleep. What are the sounds of cars, people and birds? Are they annoying? In order to create a good sleeping environment, you’d better close the windows, draw the curtains (the curtains should be thick enough to block the light), then turn off your mobile phone, plug ear plugs to prevent noise, and wear eye masks if necessary to isolate all foreign noises to the maximum extent.
⑤ Go to bed early if you don’t work shifts
Some staying up late is inevitable, but if you normally go to work, you should develop a biological clock to sleep before 11 o’clock, learn to adjust yourself, cherish every day when you can sleep whenever you want, and lay a good physical foundation for staying up late.
exercise should be regular:
Diet and habits, coupled with exercise, will not lack one. Although exercise can not guarantee no harm, it is better than staying up late with your weak body. For example, girls can practice yoga, run and so on every night, or set aside one day every week to climb mountains. Boys can also run or do squats, stretch exercises, abdominal muscle tears and so on. You can do whatever you like, just stick to it. You don’t have to practice a good figure, just to strengthen your physique, so that everyone can meet staying up late in a better state.
No one wants to stay up late and work overtime. It’s best to avoid it. If you can’t, just accept it happily
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