How can people who work long hours and occasionally work night shifts maintain their physical and me

Long-term night shift can easily lead to the rhythm disorder of normal sleep rest, and can easily lead to endocrine disorders, insomnia and other problems, so sleep compensation must be carried out after night shift to reduce the adverse effects of night shifts, and the mitigation methods are as follows:

1. In order to ensure the effect of sleep, you can take a hot bath quickly before going to bed, which can not only promote the blood circulation of the whole body, but also speed up the excretion of acidic metabolites in the body, which is conducive to sleep and physical recovery. If the conditions are not available, it is best to soak your feet in hot water.

2. Pay attention to replenishing water, stay up late and go to night shift, be sure to drink enough boiled water, eat more fresh fruits and vegetables, and supplement a large amount of vitamins and dietary fiber, which is beneficial to ensure health and offset the wear and tear caused by night shifts to the body.

3. Long-term night shift must reasonably arrange three meals a day, people who often need to work night shifts should reasonably allocate the heat energy of the day, and prevent over-hunger and over-satiety, and need to reasonably arrange the meal time, as well as the percentage of dietary calories in the total calories of each meal throughout the day, not only to ensure sufficient calorie and heat intake, but also not too greasy. When staying up late after working overtime, it is best to eat more easily digestible food, and night shift people can add a late night snack in addition to the normal three meals a day.

If you are in a state of night shift for a long time, it is also necessary to supplement some nutrients and strengthen your physical state.

If you work a long night shift, you must rest well during the day, and it is best to buy the kind of blackout curtains to keep the house dark and fall asleep, so that you can work mentally at night. And you should also exercise properly to maintain your vitality. In terms of diet, don't drink a lot of caffeinated beverages, after all, jet lag is a better choice.

After the night shift, you should catch up on your sleep. Increase high-protein foods during night shifts. Drink plenty of water and exercise.

It is better not to work night shifts.

How to protect your body when you work night shifts every day? Pay attention to nutrition. Eat a diet with enough protein, minerals, trace elements, and vitamins.

At the same time, eat some animal liver, such as chicken liver, pork liver, yes"Fill the liver with the liver"The role of night shifts to maintain a good body, the liver corresponds to the eyes, which is good for eye fatigue, and you can also choose eggs, carrots, wolfberries, deep-sea fish, blueberries, tomatoes, etc.

<> pay attention to strengthening immunity, it is better not to take medicine, but to rely on exercise. Drinking milk or yogurt before work increases calcium and helps improve immunity. Yogurt regulates intestinal function.

Staying up late on the night shift is easy to yin deficiency and internal heat, which is caused by the imbalance of yin and yang in the internal organs, and it is necessary to pay attention to the conditioning of the internal organs, such as the liver, kidney, spleen, heart, etc., especially to nourish the liver, which has obvious effects on staying up late on the night shift. Be mindful of physical activity. After returning home from work, in addition to eating and resting, you should take a certain amount of time to go out for walking, jogging, leg kicking or stepping activities to avoid accelerating the aging of the body.

Ladies on the night shift, after a busy night's work, return home, in front of the mirror of the dresser, to observe whether their face is black, whether it is saggy, whether the eyes are edema, if there are these undesirable phenomena, must be the entire qi and blood, Tibetan Scripture Pavilion conditioning, **. In addition, when going out, we should pay attention to our appearance, which is not only a beautification of appearance, but also reflects a person's spiritual outlook, life goals and positive work. With more embellishment, you will be beautiful on the outside, happy on the inside, and more confident.

In life, we should be philosophical, cheerful, tolerant, do not bring mental pressure to the night shift, try to relax ourselves, and maintain a sunny attitude at any time, which is conducive to maintaining a good psychological state, which is the spiritual foundation of the night shift.

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People who work night shifts all year round must adjust their schedules and adapt to the needs of night shifts, and at the same time, prepare some nourishing nutrients for themselves.

You can exercise regularly, do yoga, do aerobics, run and skip rope, and you can also eat some light food, not greasy food.

To ensure your sleep time during the day, you must ensure sufficient rest, keep up with your usual nutrition, and cooperate with a certain amount of exercise, not too homely.

Long-term night shifts can cause certain harm to people's body and mind.

First, it affects sleep. Patients who work night shifts for a long time do not sleep at night and make up for sleep during the day, which greatly affects the quality of sleep.

Second, long-term night shifts will cause damage to the liver, as we all know that the liver is a detoxification organ, if you work night shifts for a long time, the liver can not be fully recuperated, which can easily lead to the occurrence of liver disease.

Third, long-term night shifts are easy to cause cancer. Long-term night shifts reduce the production of melatonin, which inhibits tumor production. Long-term night shifts increase the risk of developing cancers.

Fourth, long-term night shifts can easily lead to endocrine disorders, prone to spots and acne, easy endocrine disorders, female patients are prone to menstrual disorders, and male patients are prone to sexual dysfunction.

Fifth, patients who work night shifts for a long time will have weakened body immunity, are prone to colds, and are prone to illness.

Sixth, long-term night shifts are also easy to cause insomnia, because you have to stay up late at night, you may not be able to sleep during the day, and in the long run, you will not be able to sleep during the day and night.

Seventh, working night shifts for a long time will reduce the time to communicate with family members, and it is also easy to suffer from mental illness, such as anxiety and depression.

Working the night shift is something you can't afford to lose. But it can't be avoided. So, remember to take care of yourself when you learn to work the night shift. Here are a few tricks for you. Let's see if we can help you!

01Stay away from cigarettes and alcohol. Evening is generally the stage when the human body functions self-regulate, and it is also a very vulnerable time. In particular, the nicotine in cigarettes is easy to constrict blood vessels, but after the blood circulation slows down, it is easy to dry out and age.

And alcohol is also very harmful to the function of the human body, if you can drink less, drink less, and don't drink if you don't drink.

02Eat plenty of bananas and pears. Eating oranges is easy to get angry, so it is not recommended for people who work night shifts. Eating more bananas is good for digestion, and pears clear away heat and dissipate fire. There is a chance to eat more.

03Refuse caffeinated beverages. This drink has a refreshing effect and is good for the body when you drink it once in a while. But caffeine is easily consumed in the body with nerves, muscles, etc. On the contrary, it is more likely to make people tired.

04Drink plenty of water. Be sure to drink plenty of water, and ask for it for those who work night shifts. Water plays a great role in the maintenance and repair of the living organism, no matter how busy and thirsty you are, remember to drink some water, which is beneficial and harmless to the body.

05 Remember to walk more and bask in the sun during the holidays. People who work night shifts are reversed due to the fact that they work at night and sleep during the day. When you are on vacation, you must remember to take more activities, take a walk, and feel the sunshine.

This is very good for bodily functions.

Get enough sleep. Rest more in the afternoon, pay attention to maintenance, and don't stay up late.

Rest well during the day and adjust the rhythm of your body.

Drink plenty of water to detoxify, get enough sleep, and adjust your body clock

Regulate the biological clock It is recommended to try to change jobs as much as possible.

What are the dangers of staying up late for a long time?

First, the first harm is to affect people's sleep quality.

The night shift is black and white, although it seems that the hours of working during the day and at night are the same, and working the night shift is the same as going to work, but at different times. However, the truth is that if you sleep during the day, it is not the same as at night! It is obviously very noisy during the day, which is not conducive to people's rest, and it is easy to be disturbed by daytime light, and the quality of sleep is greatly discounted.

Second, the risk of carcinogenesis is greatly increased.

Because the night shift disrupts a person's normal biological clock, when they should be sleeping but working, many hormones that are secreted at night will not be secreted when they sleep during the day! For example, melatonin, which is a hormone that can inhibit the production of tumors, if you work at night, then the lights during work will inhibit the secretion of melatonin, and during the day, even in the dark environment, it will not be secreted, thus increasing the probability of tumor development.

Thirdly, it leads to changes in normal eating habits, leading to the occurrence of gastrointestinal diseases.

Many people are troublesome, and eat cold food or instant noodles before going to bed during the day and working overtime at night when they are hungry, which is very bad for the stomach and intestines over time, and it is easy to get stomach problems. Some people will say that he just likes to work night shifts, you know, a person's life and rest habits over the years can not be changed in a month or two, and forcing him to work night shifts is to risk his own life to go to work!

Fourth, it leads to a decrease in the body's immunity.

Because of night shifts, although people's work and rest time are easy to be reversed, it is difficult to reverse various physiological activities of the human body. Therefore, working night shifts can easily stop the activities that would only occur at night when you are resting, disrupting the normal physiological and metabolic functions of the human body, greatly reducing people's immunity and resistance, and increasing the probability of disease.

Fifth, it affects the nervous system.

Long-term night shifts are prone to insomnia, forgetfulness and anxiety and other mental symptoms, which lead to disorders in the nervous system and harm the normal metabolic function of human organs and systems.