How to regulate women who stay up late for a long time

In fact, women work harder than men. Not only do they have to stay up late every day, but they also need to do some things all night long. It’s actually okay for men to stay up late for a long time, because of their physical constitution, staying up late is not very affected. However, women’s physical constitution is weaker. Staying up late for a long time will not only lead to endocrine disorders, but also cause a lot of trouble. People who often stay up late should do these adjustments in their daily lives, otherwise it will have a great impact on the body.

"Work at sunrise and rest at sunset." This is the result of human beings adapting to the environment over a long period of time. Staying up late will harm your health. Because the human body's adrenal cortex hormone and growth hormone are only secreted during sleep at night. The former is secreted before dawn, which has the function of promoting human carbohydrate metabolism and ensuring muscle development; the latter is produced after falling asleep, which not only promotes the growth and development of adolescents, but also delays the aging of middle-aged and elderly people. Therefore, the best time to sleep in a day is from 10 pm to 6 am.

What self-care measures should people who often stay up late take?

First, strengthen nutrition. You should choose small amounts of high-quality protein, fat and B vitamins such as milk, beef, pork, fish, beans, etc. You can also eat some dried fruits such as walnuts, dates, longan, peanuts, etc., which can have an anti-fatigue effect.

The second is to strengthen physical exercise. You can exercise according to your age and interests to improve your physical fitness. If you feel lack of energy or sleepy after staying up late, you should do some gymnastics, Tai Chi or go outdoors for some activities.

The third is to adjust physiological rhythm. People who stay up late all year round should follow a work and rest schedule and constantly modify it until they adapt. Fourth, eliminate mental burdens. People who often stay up late should avoid worry and fear. Instead, they should build confidence and maintain a happy mood and high spirits while working at night.

Diet and health care for those who stay up late

People who work late at night need to supply sufficient vitamin A, because vitamin A can regulate the synthesis of rhodopsin, a photosensitive substance in the retina, which can improve their adaptability to dim light and prevent visual fatigue.

People who work late at night have high labor intensity and consume a lot of energy, so they should pay attention to supplementing high-quality protein. It is best if animal protein accounts for half of the total protein supply. Because animal protein contains essential amino acids for the human body, it is beneficial for those who work late at night to improve their work efficiency and health.

Self-care for those who stay up late

Living in the fast-paced modern society, those who don’t stay up all night are lucky. Staying up late will disrupt the body's normal rhythm and affect vision, gastrointestinal function and sleep. So, how should people who often stay up late take care of themselves?

People who stay up late are mostly those who do clerical work or often operate computers. Working all night under dim light can easily cause eye muscle fatigue and decreased vision. Vitamin A and vitamin B have certain effects on preventing vision impairment. Vitamin A can regulate the synthesis of rhodopsin, a photosensitive substance in the retina. It can improve the adaptability of people who work late at night to dim light and prevent visual fatigue. Therefore, you should eat more foods rich in vitamin A, such as carrots, leeks, eels, as well as animal foods rich in vitamin B, such as lean meat, fish, pork liver, etc.

In addition, you should supplement calories appropriately and eat some fruits, vegetables and protein foods such as meat and eggs to replenish physical energy consumption, but never eat too much meat and fish. Doctor Li Changping believes that eating some dried fruits such as peanuts, almonds, cashews, walnuts, etc., which are rich in protein, vitamin B, vitamin E, minerals such as calcium and iron, and vegetable oils, and have a very low cholesterol content, have special effects on restoring physical fitness.