First, what to eat after staying up late
1, yogurt.
Low-fat plain yogurt contains protein and fat, which helps to prolong satiety. Most yoghurts contain sugar. It is recommended to choose plain yogurt and add some fresh fruit.
2. Comb cookies.
The combination of complex carbohydrates and protein can provide people with the energy they need to stay awake. Choose 100% graham crackers and low-fat milk, but control the amount, because too much protein will be difficult to digest.
3. popcorn.
You may think that eating popcorn is like eating potato chips, but it is not. An ordinary popcorn is low in calories, rich in antioxidants, whole grains and dietary fiber, and will feel full after eating. Recently, a survey conducted by ConAgra Food Company found that people who eat popcorn, a low-fat, margarine-free food suitable for midnight snack, feel more full than those who eat ready-to-eat cereal, fruit or nut bars.
4, almonds.
Almond is a kind of leisure food, which contains protein, dietary fiber and magnesium. It is a healthy snack. Almonds are delicious, so you should prepare the amount of food in advance, such as a cup.
5. cherries.
This sweet and sour fruit can satisfy hunger and is suitable as a snack at night. More importantly, the melatonin contained in cherry, a food suitable for midnight snack, helps people fall asleep faster. A study published in the Journal of Medicinal Food shows that cherry juice with sour taste is helpful to treat insomnia. But you should also pay attention to the amount of cherries, just one cup (about 12), because its sugar content is also high.
6. Broccoli.
If you need some hot dishes to warm up at night, cauliflower is the best choice for midnight snack. Boiling cauliflower into puree and adding some soup can not only fill the stomach, but also play a soothing and calming role.
7. Instant cereal.
Instant cereal is a kind of leisure food, which contains whole grains and B vitamins, but also contains a lot of fat, calories and sugar, so you should eat the one with lower sugar content and higher protein content. Eating instant cereal can supplement some milk, which contains L- tryptophan, which helps you sleep.
Second, what should young people do if they often stay up late?
1. If you need extra time to finish your work, get up early as possible instead of staying up late; Try to improve work efficiency per unit time, not by extending working hours.
2. A reasonable diet. Ensure a balanced nutritional intake every day and avoid excessive intake of high-calorie and high-carbohydrate foods. When staying up late, drink plenty of water, have a proper diet, eat more fruits and vegetables, and get enough vitamins A, B and C. If you need to drink caffeinated energy drinks to refresh yourself, it should not be too strong.
3. Take a nap during the day. Although it can't replace a good night's sleep, it can improve the problems caused by insufficient sleep at night to some extent. But avoid taking a nap after 3 pm to avoid falling asleep at night. In addition, the nap time should be controlled within 20 minutes, because taking a nap for too long will lead to failure to wake up, difficulty in adapting to the environment, and even more fatigue.
I believe that from the above introduction, young people are very clear about how to deal with it correctly. Sometimes staying up late, working overtime or studying is really forced by life. However, even so, we should protect our health. Be sure to adjust your body as soon as possible after staying up late and pay attention to rest.
Three, the eight hazards of young people often staying up late
Immunity will decline.
The most serious sequelae caused by people who often stay up late are fatigue and listlessness; The immunity of the human body will also decline, and symptoms of autonomic nervous disorders such as colds, gastrointestinal infections and allergies will appear.
Dry skin, spots and acne.
165438+ 0: 00 p.m. to 3: 00 a.m. the next day is the time for beauty, and it is also the time for the human body's meridians to run to the gallbladder and liver meridians. If these two organs don't get enough rest, they will appear on the skin, which is prone to problems such as rough skin, yellow face, long black spots and acne.
Fertility is affected.
Men and women of childbearing age, if they often stay up late, will affect the activity and quantity of male sperm; It will also affect the secretion of female hormones and the quality of eggs, and it is easy to affect the menstrual cycle.
Gastrointestinal discomfort
When staying up late, many people will eat supper, which stays in the stomach for a long time, prompting a large amount of gastric juice to secrete, causing irritation to the gastric mucosa, which will easily lead to gastric mucosal erosion and ulcer for a long time. Moreover, the gastrointestinal tract can't rest at night, and problems such as dysfunction and constipation come.
Increase the risk of cancer
Cancer cells are formed by mutation during normal cell division, which reaches its peak at night. It is difficult for human body to control cell mutation and become cancer cells because of poor sleep.
Induce cardiovascular disease
People who stay up late are in a state of physiological stress. The secretion of various hormones in the body will be 50% higher than that of people who go to bed early and get up early. Excessive secretion of adrenaline and norepinephrine will cause blood vessels to contract by 50% compared with those who go to bed early and get up early, which will easily lead to an increase in blood pressure. It is suitable for patients with atrial fibrillation, arrhythmia and coronary heart disease. Staying up late virtually increases the load on the heart and is prone to accidents such as myocardial infarction.
Take away good eyesight
Staying up late is equivalent to eye overload. Fighting hard all night under the light is easy to make your eyes tired. In the long run, it will lead to poor eyesight. Some people who stay up late will also have problems such as pain, dryness and bloating. Coupled with low resistance, it can also induce eye diseases such as conjunctivitis, keratitis and macular edema. Excessive use of the eyes will also cause poor blood circulation around the eyes, causing dark circles, bags under the eyes or white congestion.
May lead to insomnia and depression.
This is because people's sympathetic nerves usually rest at night and are excited during the day. When staying up late, the sympathetic nerve stays excited at night. Staying up late for a long time can lead to sleep disorders, even neurasthenia, and increase the risk of depression.
Fourth, matters needing attention in the process of staying up late
1, we will feel very tired when staying up late, but no matter how tired, it is best not to sleep in the middle, just like a machine that suddenly turns on and off, which is very bad for our health. We must wait until things are finished before we have a rest.
2. If you are not busy when you are sleepy, you can drink some stimulating drinks such as coffee or tea to refresh yourself, but pay attention to hot drinks, and the concentration should not be too high, so as not to hurt your stomach.
3. When staying up late, the brain oxygen demand will increase, so take a deep breath often.
4. When things are busy, be sure to accept your heart. Even if you don't sleep, sit in a chair and accept your heart.
Remedial measures after staying up late
1, apply face for five to ten minutes before going to bed or after getting up (you can use moisturizing mask) to replenish dehydrated skin.
2. When washing your face after getting up, stimulate facial blood circulation alternately with hot and cold.
3. When applying skin care products, massage the face for five minutes first;
Drinking a cup of Lycium barbarum tea after getting up in the morning has the function of invigorating qi and strengthening the body.
5, do a simple soft exercise, exercise bones and muscles, so that the spirit is refreshed.
6, breakfast must be full, but you can't eat cold food.
5. What signals does the body indicate lack of sleep?
It is difficult to make a decision
Dr Sean drummond, a sleep expert at the University of California, believes that when people are physically and mentally exhausted, it is impossible to distinguish important information from irrelevant information. In the end, the simplest decision is infinitely magnified. At the same time, tired people are more likely to put all their eggs in one basket and make wrong decisions.
Slow response
At present, there is a lot of evidence that people who lack sleep will move slowly, lose concentration, be slow to respond and have worse motor skills. In addition, lack of sleep can also damage balance and deep perception.
Keep catching a cold
People who don't get enough sleep are prone to get sick. In one study, researchers injected healthy participants with a cold virus. The results showed that participants who slept less than 7 hours were three times more likely to be infected with cold virus. If people only sleep for four hours several nights in a row, their immune response to the flu vaccine will be weaker.
Keep eating, or are you hungry?
Many studies have shown that long-term lack of sleep will disturb blood sugar levels, leading to the body producing less leptin and more auxin. All these will lead to overeating. Dr Lisa Schiff, a spokeswoman for the American Academy of Sleep Medicine, said that tired people especially like sweets and other simple carbohydrates, probably because they can make people feel full quickly.