Five Principles Staying Up Late does not Hurt your Body
Doctors tell you to go to bed before 11 o’clock in the evening and don’t stay up late. But when you have to stay up late, there are a few health principles you must know.
The proposal submitted to the client must be redone temporarily, and the briefing to be used tomorrow is not ready yet… I have to urgently carry out the night battle. When you occasionally have to use a day as 48 hours, what should you do to reduce fatigue and harm to your body when staying up late?
1. Must sleep during the day
“If you are ready to stay up to work at night, you’d better sleep in advance during the day,” suggested.
If you can make up for 1 to 2 hours of sleep during the day, you will have less sleep needs at night, which can alleviate the pain of staying up late. “You must have a basic sleep time, if there is no supplementary sleep during the day, you may not be able to really refresh yourself if you wait until the night is extremely tired and drink coffee.
If staying up late to work halfway and feeling tired, don’t do it hard. Taking a nap for 10-30 minutes will be helpful, because staying up late will stimulate the autonomic nerves and increase the heartbeat and blood pressure. If you can rest for 30 minutes in between, you can reduce your heartbeat and blood pressure. In the case of rising, the mood will be more stable, and it will also help focus and improve work performance.
In addition, restorative sleep the next day is also very important. It takes seven days to make up for it after staying up all night. The day after staying up all night is used to supplement sleep and adjust the day-night cycle. For example, it is best to take a nap at noon to avoid excessive physical exertion.
After returning home, you can take a hot bath to speed up blood circulation and eliminate fatigue quickly.
Don’t stay up all night!
Modern people generally live a static life and lack exercise. Acute illnesses such as myocardial infarction and stroke may occur over the age of 30. Sudden illnesses are more likely to occur especially after staying up late.
2. Eat less starch at night, not more than six minutes full
Staying up late to work will definitely make you hungry, but every time you finish supper, you feel sleepy.
In fact, as long as you remember the two principles of “no more than six minutes full” and “starch reduction”, you are right. The amount of supper should be between three and six minutes full, because eating too full will increase the burden on the stomach and make you more sleepy.
For the sake of convenience, the most common supper is instant noodles, but the instant noodles are almost all starch. Ingesting too much starch can also make people drowsy.
The amount of starch in the supper should not be too much, and it can be matched with some protein, such as eating half a bowl of noodles and adding a few thin slices of meat.
Although starch makes people want to sleep, starch also has the effect of stabilizing mood, soothing nervous tension, and improving mood. It helps to improve work efficiency. Therefore, you should properly handle the amount of starch when eating supper. Especially if you don’t sleep well during the day and you are less energetic when staying up late, you should eat less starch and more protein.
In addition to meat, you can also drink milk for protein, but people with a bad stomach should be careful to stimulate gastric acid secretion.
Remember to drink plenty of water. Many people are afraid of frequent urination at night and usually drink less water subconsciously. However, when staying up late to work, the body’s working state is different from that during sleep, requiring more water. Drinking more water can also help metabolism and improve blood circulation.
Spicy fried foods such as spicy pot, salted chicken and so on are the most undesirable things for supper. When staying up late, the body becomes angry and it is easy to break the mouth and bad breath. If you eat this kind of food that is easy to get angry, it may cause nosebleeds or hemorrhoids, and also cause diarrhea and other gastrointestinal diseases.
3. Drink coffee to refresh yourself and find the right time
Many people think that when you stay up late, you only need to drink coffee or refreshing drinks, but research has found that caffeine cannot play a big role in the case of extreme lack of sleep. The doctor reminded that everyone has a different metabolic rate, and caffeine will remain in the body for 1 to 8 hours. If you don’t take the time well, you will be unable to sleep if you want to sleep up after staying up late.
Caffeine will have a significant effect in about 1 hour after drinking. If you plan to stay up all night, it’s best to drink it at around 11 o’clock in the evening, and don’t wait until 4 o’clock in the morning when you can’t hold it, so as not to disturb your biological clock.
However, for people who are usually addicted to coffee, drinking coffee may not be able to achieve refreshing effect.
People who are addicted to caffeine, as long as they do not drink coffee for a period of time, the body will have mild withdrawal symptoms and feel extra fatigue. Drinking coffee at this time can only restore the spirit to a normal level, but cannot improve it further.
4. Vitamin B supplementation can boost the spirit
Because vegetables and grains with skin are eaten too little, modern people generally lack vitamin B. If you can add vitamin B before staying up late, you can not only improve your spirits, but you can also add nutrients by the way.
5. Relax your shoulders, neck and wrists and let your eyes rest in time
Sitting in front of a desk or computer for a long time when staying up late will not only cause stiffness and soreness in the shoulders and necks, but also make the wrists unbearable for prolonged typing and mouse use. At this time, you can stand up and move, do some soft exercises, which can relax the tight muscles.
Massage the temples, Fengchi acupoints, and Hegu acupoints, press for 10 seconds, stop for 5 seconds, and do for about 5 minutes, which has a refreshing effect.
If you stare at a book or computer screen for a long time, your eyes are prone to dryness. It is best to look away every 30 minutes and try to find opportunities to rest your eyes. For example, when the computer program is running, don’t keep staring at the screen.
You can also drink wolfberry chrysanthemum tea to improve the soreness of the eyes.
Five Principles Staying Up late does not Hurt your Body - /10