How do I adjust my biological clock for night shifts?

1.Go to bed early and wake up early.

The family was reunited on Chinese New Year's Eve, and this night watched the Spring Festival Gala.

Welcome to the Lunar New Year.

Staying up late, it is almost inevitable in the Spring Festival holiday, friends in the hometown who have not seen each other for a year are invited to gather, and they talk all night long, you may have lived a life of day and night in the rental for several days in a row, the small long holiday is over, due to the irregular life during the holiday, some people are difficult to adapt after the holiday, they can't sleep at night, and they can't wake up during the day.

In order to prevent this from affecting the work, it is necessary to adjust the work and rest time as soon as possible, go to bed early and get up early, adjust the biological clock in time, take a hot bath, and create a comfortable sleeping atmosphere.

2.Adjust your mindset.

After a few days of eating, drinking and having fun, many people are still a little uncomfortable on the first day of work, the biological clock and mentality are difficult to adjust all at once, there is no plan and no pressure during the New Year, and the relaxed strings can not adapt to the tense and busy work state for a while

First, start with simple work.

When returning to work during a long vacation, it is not suitable to immediately devote yourself to a tense, complex or important work state, which can easily cause restlessness and anxiety of office workers, increase the burden and feel pressure, and easily cause rejection. Whether it is a manager or a job searcher, you must understand the fact that it is difficult to calm the excitement of the holiday immediately after returning to the tedious and laborious work from a lazy and comfortable vacation.

At this time, it is not only difficult to carry out important and complex work, but it is easy to do it badly and work efficiently.

The correct approach should be to plan the work plan after the festival step by step, reasonably, and start with simple work. Because of simple work, the first is that it can be done well without spending too much brain power and energy; The second is that it is easy and quick to do, and it does not take too much time to do. This is suitable for the "post-holiday syndrome" stage, so that at the end of the day, the work is completed, and the work is productive.

2. Adjust the biological clock at work to ensure sleep.

During the Chinese New Year's holiday, our routines can easily be disrupted. Because I don't have to go to work, I can play games on my mobile phone unscrupulously and meet friends all night together. When you come back to work after a long vacation, your original excitement will be pulled back to a relatively calm state, and your mental state will become uncomfortable and bad for a while, and you will be easily distracted and difficult to concentrate at work.

At this time, it is very important to ensure adequate sleep, and after work, you can no longer let yourself go, and you should immediately adjust your work and rest time, take your heart back, and prepare enough time to let yourself fall asleep than during the holidays. Only with sufficient sleep time can you have enough energy to cope with the day's work.

3. Adjust your eating habits.

The Spring Festival holiday is probably the most abundant and overnourished day in a year. In order to celebrate the festival and feast relatives and friends, basically every meal is big fish and meat, these high-fat and high-protein can easily lead to the imbalance of human intestinal flora, thereby affecting the digestive function and increasing the burden on the intestines.

Digestive system damage will also affect people's mental state, before the start of work after the holiday, you should start to gradually reduce the intake of nutrients in the amount of food, in order to restore a healthy body and full energy as soon as possible, at this time should increase the intake of vitamins and some fiber-rich ingredients.

Fourth, do a good exercise plan.

During the holidays, many people will get together for a long time to have a recreational project, such as playing cards and mahjong, sitting for a day, and playing for a few days. If a person maintains a posture for a long time, it will cause back pain, stiffness in the hands and feet, and blood clots. The same is true for work.

Suddenly returning to work, some work takes half a day, after a long time, people will inevitably be tired, can no longer concentrate on work, work is prone to mistakes.

So it's really important to have an exercise plan to get physically active. Life lies in exercise, and proper and reasonable exercise can awaken the body's functions, keep you energetic, do things with more mental and physical strength, and improve your work efficiency. Set an alarm clock, work for half an hour to let your eyes rest for ten minutes, and get up to move your hands and feet after sitting for a long time.

Take an hour out of work to relax.

Five ways to easily stay away from "post-holiday syndrome":

01. The planned work should not be too intense.

Many people are ready to go back on vacation and throw themselves into intense work, which can increase anxiety. You should take it step by step, think carefully about what you want to do for the day, and make various plans in advance. A few days before work, try to arrange some planned and communicative work, and have a buffer adjustment period.

When you feel tired, you can stand up and make a cup of tea or coffee to refresh yourself, leave the desk appropriately to move, stand in front of the window to look into the distance or stretch your waist, Jian Xunling took a few deep breaths.

At the same time, you can also do some psychological hints to stop relatives, tell yourself that the holiday is over, think about the future work arrangement, and adjust your mentality to the normal working state of Zhengchang.

02. Take remedial measures to adjust the biological clock.

During the long vacation, it is often completely disrupted to the previous schedule. Be sure to maintain a good sleep when you go to work after the holiday, take a hot shower before going to bed at night, and ensure that you sleep for 7 to 8 hours. Go to bed early and get up early, and if possible, you can take a lunch break.

03. Collect your mind as soon as possible and reduce the burden.

There are too many drinks and socials during the holidays, and it is best to stop all kinds of socializing after the holiday to ease the nervous excitement.

Communicate your feelings with colleagues and friends, seek empathy, and gradually increase the intensity of work according to your own situation. The key is to learn to face the post-holiday syndrome correctly, adjust the psychology in time, and reduce the burden.

04. It is advisable to move less and be quiet, and the state of movement adjustment.

During the Spring Festival, less exercise will make people "lazy". After the holiday, it is necessary to gradually resume exercise, which can strengthen gastrointestinal peristalsis, promote the secretion of digestive juices, and strengthen the digestion and absorption function of the gastrointestinal tract. However, for the amount of exercise, you must not be in a hurry, you can choose jogging, brisk walking and other exercise methods to gradually recover your spirit.

05. Eat a light diet and drink more soup porridge.

During the Spring Festival, a variety of big fish and meat gatherings are indispensable, and the intake of these high-calorie and high-protein foods will increase the gastrointestinal load, resulting in abnormal fullness, loss of appetite, and even severe symptoms such as nausea and vomiting, and inability to eat. Therefore, you must give your stomach a good rest after the holiday.

Drinking more light foods such as porridge and soup can speed up the metabolism of the gastrointestinal tract and reduce the harm to the liver caused by a large amount of meat food, drinks and alcohol. All in all, the principle of eating should be soft, warm, warm, vegetarian and fresh, and avoid too cold, too hard, too rough and too spicy food. Drinking some black or green tea is also effective to relieve greasyness.

Hope it helps you and good luck.

Due to the long-term overtime and social work during the Spring Festival holiday, visiting relatives and friends, etc., the biological clock is out of balance and often stays up late, so it is necessary to gradually adjust the biological clock after work.

Here are some ways to adjust your biological clock:

1.Arrange your work and rest time reasonably. It is advisable to make a daily plan, go to bed early and wake up early, ensure that you have enough sleep time every day, and do not stay up late to work or watch TV.

2.Exposure to sunlight. Proper outdoor activity can help the body synchronize with the biological clock, making it easier for the body to adjust. You can go for a walk in the morning and noon to soak up plenty of sunshine.

3.Limit caffeine intake. Especially at night, avoid caffeinated beverages such as coffee, tea, etc., so as not to affect sleep.

4.Establish a good sleeping environment. Keep your bedroom quiet, spacious, warm, and comfortable, and use aids such as dark curtains, sail covers, noise-canceling earplugs, and eye protection lights to ensure a good sleeping environment.

In short, the adjustment of the biological clock needs to be persistent, and do not covet temporary comfort and neglect long-term health and productivity. Through the above methods and persistence, it is believed that the biological clock will gradually adjust.

Don't eat before going to bed, don't play games, you can soak your feet early to help you sleep.