I often stay up late. How do you sleep before 1 1 at night?

One; Skin damage. Generally speaking, the skin enters the night maintenance state from the afternoon of 10 to 2 o'clock. If you stay up late for a long time, it will destroy the normal circulation of human endocrine and nervous system. The disorder of nervous system will cause problems such as dry skin, poor elasticity and lack of luster; Endocrine disorders may be acne, acne, yellow and brown spots on the skin and other problems.

Experts suggest eating more foods rich in vitamins or collagen for dinner, such as fruits and skins. You can also eat more cold foods, such as melons, apples, millet, barley and so on. In addition, eat less spicy food and drink less alcohol for dinner, and drink more fresh fruit juice or soybean milk.

Second; Resistance drops. Among the many kinds of injuries caused by staying up late, the most common one is that people are often tired, depressed and their physical resistance drops. For people with weak resistance, respiratory diseases such as colds and digestive tract diseases such as gastrointestinal tract will also come to you. This is mainly because staying up late destroys people's normal physiological cycle, the normal' reaction' system of the human body is destroyed, and the resistance will also decline.

Experts reminded that we must persist in boycotting; Do not stay up late', establish a regular routine. If you have to stay up late because of work, take a break and supplement your nutrition.

Third; Amnesia Under normal circumstances, people's sympathetic nerves should rest at night and be excited during the day to support people's work in a day. The sympathetic nerve of those who stay up late is excited at night, which is called relaxation. It is difficult for the sympathetic nerve to be fully excited during the day after staying up late. In this way, people will have problems such as listlessness, dizziness, memory loss, inattention, slow response, forgetfulness, dizziness and headache during the day. After a long time, there will be problems such as neurasthenia and insomnia.

Expert advice; If you have to work late, once or twice a week at most. In addition, it is best for night shift workers to have a full rest during the day shift and not to arrange other jobs.

Fourth; Yin deficiency and fire flourishing. For those who stay up late, the body is overloaded, so it is prone to dysfunction. Chinese medicine believes that it is yin deficiency and fire, which is often called getting angry. In addition, people's lives are often irregular when they stay up late. Because of staying up late, some people will eat more dinner, and some people will have a big meal when they are hungry. Therefore, people who stay up late often have gastrointestinal problems, such as indigestion.

Fifth; Vision loss. Staying up late will do harm to people's eyes, not just the appearance of' panda eyes'. Overloading the eyes for a long time can also cause problems such as eye pain, dryness and swelling, and even make people suffer from dry eye. In addition, eye muscle fatigue can also lead to prolonged vision loss. Overwork caused by staying up late for a long time may also induce central retinitis, leading to blurred vision, dark shadows in the center of visual field, distorted, reduced and discolored visual objects, leading to poor vision. Generally speaking, this kind of eye disease is better than that of young men, and it often happens suddenly after staying up late.

Expert advice; If you use more eyes when staying up late, it is best to rest every 40 minutes 10 minutes or every hour 15 minutes. You can choose to do eye exercises from a distance.

Say goodbye to the habit of staying up late

Don't ignore the indoor air quality. It's usually cold at night. Keep the indoor air unobstructed and maintain a certain humidity when staying up late.

Don't rely on caffeinated drinks to refresh yourself. Caffeine is refreshing, but it will consume the B vitamins. People who lack vitamin B are prone to fatigue and are more likely to form a vicious circle. Therefore, drinking caffeinated drinks on an empty stomach at night will cause irritation to gastrointestinal mucosa. If you must drink this drink, you'd better drink it while it is hot, not too strong.

Don't eat too much for dinner. In order not to be hungry when staying up late, people who stay up late often eat more at dinner, or add meals when they are hungry at night. Experts remind people who stay up late to eat on time, and make sure that the dinner is nutritious, light and not too full. In addition, if you want to eat when staying up late, you'd better choose hot food. Be sure to eat enough breakfast after staying up late, and it is best not to eat cold food.

Avoid working day and night. After staying up late, it is best to have a full rest during the day. If you can't, you'd better take a nap. Besides, you can also do physical exercise, such as playing badminton and going outdoors.

Secondly, there is a saying: A wise man should not only use his own wisdom, but also use the wisdom of others, depending on whether you can use it or not. I don't want to be so tired ~ I want to fall asleep quickly and sleep soundly! ~ the quality of sleep is improved ~ the spirit of getting up is a hundred times ~ then we must find the reason, and the right medicine is effective! ~ You only ask about fruit! ~ You have no idea how it happened! Grab the neutral position ~ sleep when you are tired! ~ sleep can't be reduced! ~ the detoxification function of the human body must play a normal role in sleep static activities! If you sleep less than ten minutes a day, how do you know how much sleep you are missing? What is the standard! ? Toxins ~ Every little makes a mickle ~ Over time, there will definitely be trouble! I will spend all your hard-earned money on your unhealthy body in the future, endlessly ... so if you want to be healthy and have no pain, you can only strengthen or improve your sleep quality! When is the best time to sleep! ? Sleep for hours! ! Too abstract! Restless sleep, insomnia and dreaming during sleep are all the origins of diseases caused by excessive internal heat! Because I can't sleep well, I have accumulated a lot of time ~ my body can't completely detoxify, so it takes a long time ~ all the diseases will follow! ~ late reaction, poor memory, no dozing off, distracted headache ~ no dark circles ~ bags under the eyes! Treatment: lethargy, poor sleep, restless sleep, insomnia, dreaminess, lethargy, fatigue, general weakness, and no illness after examination ~ There are two kinds of treatment methods: First, there are two ways to treat the symptoms: drug control, effective diet, long-term spending money to hurt the body, endless, becoming a doctor's favorite, long-term money to buy injuries, filial piety, thank him! ? The second is the root cause: find out the root cause, solve it once, know the direction, know the maintenance, save money, not increase the pain, but also live a long and healthy life. There is a saying that a wise man should not only use his own wisdom, but also use the wisdom of others to be a doctor-bosom friend and benefit him for life. Why not? ? Can cause insomnia, dreaminess ~ restless sleep, the more you sleep, the more tired you get up, and the causes of headache: excessive internal heat leads to blood deficiency, and there is not enough blood in the gallbladder to control your will, which leads to brain waves out of control and out of control, so you should not sleep, and brain waves are cranky and restless, leading to restlessness! No headaches, no headaches! Therefore, it will cause poor sleep quality, insomnia and dreaminess. Even if I can fall asleep, I am uneasy. I am still very tired after waking up ~ I don't doze off, my head is distracted ~ I don't have dark circles ~ bags under my eyes! Headache is nerve-racking ~ I can't sleep well. Poor sleep will lead to excessive internal heat and blood heat, resulting in blood dryness, no blood supply to the gallbladder, blood loss in the gallbladder, insomnia and dreaminess, vicious circle and endless diseases. : "Qi and blood are harmonious, yin and yang are harmonious, and all diseases are not born. Have depression, all diseases. The structure of the human body is very complicated. In fact, after careful understanding, you find that it is actually very simple. People can survive by one breath. Sufficient qi and blood can eliminate all diseases, and vice versa. Traditional Chinese medicine theory: blood is dry, blood is cool, and blood is born. Heat produces wind, wind produces phlegm, and phlegm produces all diseases. Phlegm blocks the smooth flow of qi and blood, which leads to the abnormal operation of metabolic system and the failure of repair system to reach the place that needs repair. The biggest reason that can make the repair system go wrong is blood deficiency and blood deficiency, and the biggest reason that can lead to blood deficiency is internal heat, also called excessive internal heat. That is the origin of all diseases. Your symptoms are: blood dryness caused by internal heat and blood heat, lack of qi and blood supplement and nutrition in the internal organs, plus years of fatigue and injury and lack of adequate rest and maintenance. Phlegm and turbidity block the smooth flow of qi and blood, and can not completely provide blood for gastrointestinal peristalsis, which will lead to poor gastrointestinal absorption, no way to produce qi and blood nutrition, and the five internal organs will lose the power of qi and blood nutrition, which will lead to liver and kidney deficiency. Deficiency of liver and kidney will lead to low hematopoietic and nourishing function, malnutrition of gallbladder and blood, insomnia and dreaminess, and vicious circle will lead to the breeding of all diseases, and the whole body is not right, and there is no disease after examination. Because of fate, we seldom meet here. Old Chinese medicine teaches you two simple, effective and easy-to-use methods: modern Chinese medicine believes that there are many blood vessels in the soles of people's feet. Washing feet with hot water can dilate the capillaries of the feet, accelerate blood circulation, supply more nutrients to the feet, and make the metabolism of the feet and legs vigorous. Hot water has a slight stimulating effect. Because countless nerve endings on the soles of the feet are closely connected with the brain, they can stimulate the nerves on the soles of the feet and inhibit the cerebral cortex, making people feel comfortable and relaxed. It can not only speed up and deepen sleep, but also effectively eliminate the fatigue of the day, reduce the damage, and achieve the effects of health preservation, less pain and longevity. When washing hot feet, the water temperature should be 42℃ ~ 45℃, and it should be warm and comfortable. It should be heated while washing. After coming out of the basin, gently rub and massage your toes and palms with a dry towel, and the hypnotic effect will be better. There is another way: we still have some spices in the kitchen, which have a good effect on insomnia, especially onions and ginger. The smell of onion ginger has sedative effect and inhibitory effect on cerebral cortex. Smelling these smells can help you sleep. These methods are very simple: take a proper amount of onion, wash it, mash it, put it in a small bottle, cover it, slightly open the lid and smell it before going to bed, 10 minutes later, then you can fall asleep; You can also chop up about 15g of ginger, wrap it in gauze, put it on a pillow, smell its fragrance, and you can sleep peacefully. These two methods will obviously improve sleep in a few days, and the old Chinese doctor can assure you that they will be effective. Eating big fish and meat will only increase fat, not help qi and blood. People will get old quickly, get much sick and die early, all of which are definitely related to qi and blood. Usually eat more fruits and vegetables, such as pork liver, horseshoe, lotus root, tomato, apple, raisin, carrot, spinach, Sydney and so on.

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