How to relieve the fatigue caused by staying up late?

Staying up late for a long time is easy to get tired, relieve fatigue Keep these diet plans in mind. In modern society, there are many people who have the need to stay up late, and even often stay up late, so what to eat to fight fatigue when staying up late? This is what many people who often stay up late want to know the most, and experts point out that people who often stay up late should pay attention to the following points in their diet:

1. Strengthen nutrition.

Eat something warm when you stay up late; Be sure to have plenty of plain water.

You should choose low-quality protein, fat and vitamin B foods such as milk, beef, pork, fish, beans, etc., and you can also eat some dried fruits such as walnuts, jujubes, longan, peanuts, etc., which can play an anti-fatigue effect.

Don't eat instant noodles to fill your stomach so that the anger won't get too high. It is best to try to satisfy your hunger with fruits, toast, bread, and congee side dishes.

Before you start staying up late, take a vitamin B complex pill. B vitamins can relieve fatigue and enhance the body's resistance to stress.

Refreshment drinks, preferably based on green tea, can refresh and eliminate excess free radicals in the body, leaving you refreshed. But for people with a bad stomach, it's best to drink tea soaked in wolfberry water, which can relieve stress and brighten your eyes!

2. Strengthen physical exercise.

Exercise according to your age and interests to improve your physical fitness. If you feel low on energy or sleepiness after staying up late, you should do gymnastics, tai chi or go outdoors for a while. If you use your eyes a lot when staying up late, it is best to rest for about 10 minutes at intervals of 40 minutes, or about 15 minutes at intervals.

You can choose to look from afar, do eye exercises, etc.

3. Adjust the circadian rhythm.

Those who stay up late all year round should follow the schedule and constantly modify it to adapt.

Fourth, eliminate the burden of thinking.

Those who often stay up late should avoid worry and fear, and should build confidence to maintain a happy mood and high mood at night work.

5. Cleanse the body.

Washing your face and soaking your feet in hot water after staying up late can eliminate fatigue. Ladies should remember to remove their makeup to avoid a thick layer of powder or oil stains, which will cause acne all over the face after staying up all night.

You don't have to keep asking the question of what to eat when you stay up late, it is better to reduce the number of times you stay up late, which is more practical than asking what to eat when you stay up late. No matter how you eat when you stay up late, it is difficult to recover your body in a short time, and staying up late for a long time will also produce various diseases.

After staying up late, physical fatigue and lack of energy are relatively common problems. Here are some recipes for a quick refreshment.

Law: 1Proper Exercise: Proper exercise can be done to refresh the spirit. For example, do aerobic exercises such as yoga or jogging.

Movement can help the body release excess energy and stress, allowing the body and mood to relax.

2.Hydration: After staying up late, the body is prone to dehydration. Therefore, timely hydration can be effective.

to improve the mental state of the body. It is recommended to drink plenty of water or drink some fruit juice, freshly squeezed juice, etc.

3.Maintain a good diet: The body needs to get enough nutrients to rejuvenate itself. It is advisable to eat more rich eggs.

Foods with white matter and carbohydrates, such as chicken, fish, oats, etc.

4.Take a nap: After staying up late, you can choose to take a nap to relieve your body's fatigue and lack of energy. Suggestion.

Taking a nap for 15-20 minutes in parallel can effectively improve the body's energy and mental state.

5.Drink coffee or tea: Drinking some caffeinated or theophylline-containing beverages, such as coffee or green tea, can be effective in boosting the body.

of alertness and mental state. However, it is important to pay attention to the amount of caffeine consumed, as excessive amounts can have the opposite effect.

In short, after staying up late, you need to pay attention to replenishing water and nutrients in time, exercising properly, taking a nap, and drinking some coffee.

Efine or theophylline drinks to improve the body's mental state and alertness. But the best way to do this is to stay healthy.

Routine and avoid staying up late.

Tomatoes, which can remove dark circles. Choose foods with low quantity and high quality protein, fat and vitamin B such as milk, beef, pork, fish, beans, etc., and you can also eat some dried fruits such as walnuts, jujubes, longan, peanuts, etc. 1. Drink plenty of water to keep yourself hydrated to refresh yourself 2. Consume magnesium-rich foods to maintain energy Magnesium-rich foods 3. Eat inulin to fight anemia, and try roasted ginger slices if you have more energy From energy bars to oatmeal, inulin is on the ingredient list of many foods.

This fiber is naturally found in wheat, garlic, onions, artichoke. Not only does inulin keep you feeling fuller for longer, it also helps to maintain normalcy (dealing with constipation is undoubtedly exhausting), and it also promotes the body's absorption of iron, so it also helps fight anemia. Try roasted ginger slices and add them to the soup.

4. Choose whole grains to help maintain emotional stabilityChoose whole grains Missing a meal and not eating it will make people lose energy, and if you want not to get tired, it is very important to supplement nutrition. So be sure to have breakfast! Eat a big bowl of oatmeal to fuel your brain and body.

5. Lean protein is healthier and effective anti-depression If you are too tired to supplement double nutrition, try steamed salmon with curry sauce.

Not sleeping enough, not having the energy, teach you four ways to relieve fatigue.

People who stay up late for a long time will become worse and worse, such as memory loss, slow reaction, dizziness, and lack of eyes. So how can we alleviate the damage caused by staying up late?

Humans spend a third of their lives sleeping, including invertebrates such as flies, worms, and even jellyfish. Throughout evolution, sleep has been universal and essential for all organisms with a nervous system. However, have you ever wondered why we sleep?

In fact, scientists have been searching for answers for years. According to a new study published in the journal Molecular Cell on November 18, researchers at Bar-Ilan University in Israel have found that the PARP1 protein in the brain acts as an "antenna" that sends time signals to the brain to sleep and repair DNA damage, a discovery that is one step closer to solving this mystery.

When we are awake, the homeostatic sleep pressure in the body increases, and the longer we stay awake, the more stress this stress increases. During the few hours of waking hours, factors such as ultraviolet light, neuronal activity, radiation, oxidative stress, etc., can cause sustained DNA damage in neurons. However, excessive DNA damage in the brain can be dangerous, and sleep can "summon" the DNA repair system.

The characteristics of neural activity during sleep in zebrafish are similar to those of humans, and they are the subjects of sleep study. Through zebrafish experiments, researchers determined that the accumulation of DNA damage is a driving factor that causes sleep states. When the accumulation of DNA damage reaches the maximum threshold, the homeostatic sleep stress increases to the point where the urge to sleep triggers it, and the fish goes to sleep.

Subsequent sleep promotes DNA repair, which reduces DNA damage.

So, what are the mechanisms in the brain that tell us: where is it time to sleep? It was found that the PARP1 protein is part of the DNA damage repair system and is one of the first proteins to respond to rapid reciprocal reciprocation.

It flags the location of DNA damage in the cell and "recruits" all relevant systems to remove the DNA damage.

Through genetic and pharmacological manipulation, overexpression and knockdown (down-regulation) of PARP1 experiments have shown that increasing PARP1 not only promotes sleep, but also increases sleep-dependent repair. Conversely, inhibition of PARP1 blocks the signal for DNA damage repair. As a result, the fish are not fully aware that they are tired and therefore do not go into sleep mode, causing DNA damage to not be repaired in time.

The same results were validated in mice.

This new finding describes how to explain the "chain of events" of sleep at the single-cell level. This mechanism explains the link between sleep disorders, aging, and neurodegenerative diseases such as Parkinson's disease and Alzheimer's disease. The researchers believe that future research will be extended to more animals, from lower invertebrates to humans.

After staying up all night, here are a few things you can do to get back on your feet quickly:

Drink plenty of water: Drinking water helps to eliminate fatigue.

Exercise: Proper exercise can boost metabolism and help boost spirits.

Get enough sleep: Try to supplement your sleep during the day to boost your vitality.

Eat the right foods: Eat foods that are rich in vitamins and nutrients, such as fresh fruits and vegetables.

Relax: Try to relax and unwind, such as doing some meditation, deep breathing, stretching, etc.

Reduce caffeine intake: Caffeine can cause a person to get high, but excessive intake may cause fatigue.

Staying up late for a long time will affect physical health, which may lead to problems such as decreased body immunity, unstable mental state, and memory loss. Therefore, it is important to try to avoid staying up late.

However, if you occasionally need to stay up late due to work, study, etc., you can catch up on sleep the next day to relieve fatigue. Generally speaking, people's sleep needs are about 7-9 hours, if you only slept for 4-5 hours last night, catching up on sleep may relieve fatigue, but it still can't completely make up for the loss of sleep.

In addition, Hu Chun needs to pay attention to the need to make up sleep in moderation, excessive sleep may disrupt the normal sleep rhythm and affect the quality of sleep on the second night. Therefore, it is advisable to make up for a few hours less sleep than last night on the next day, and there is no need to be overly demanding. In addition, you should also try to prevent fatigue after staying up late by relaxing before bed and reducing caffeine intake.

Here are some ways that may help relieve fatigue after a late night:

Hydrate your lead bolus: Your body loses a lot of water after staying up late, so drinking plenty of water can help relieve fatigue.

Rest: Try to schedule time to rest the next day to allow your body to rest and recover.

Diet: After staying up late, diet can have a certain refreshing effect. Eat more foods rich in protein, vitamins and minerals, such as fruits, vegetables, nuts, lean meats, eggs, etc.

Exercise: A moderate amount of exercise can make the body stimulant, increase blood circulation, and thus improve fatigue.

Stay awake: To stay awake after staying up late, you can drink some tea or coffee, but not in excess, so as not to affect sleep.

It should be noted that the above methods are just ways to relieve fatigue, the impact of staying up late on physical health is inevitable, try to avoid staying up late for a long time, and maintaining sufficient sleep time is the best way.