How to maintain night shift?

Night shift is very hard, so you must pay attention to your health. At work, many people need to work night shifts frequently. Due to frequent night shift, some people don't pay attention to their health, which will be bad for their health. How can you stay healthy by working at night?

Ways to stay healthy by working at night.

1. Before going to work: Have a glass of milk first. According to scientific calculations, the metabolism of human skin is most vigorous between 12 at night and 6 am. Drinking a glass of milk before going to night shift is beneficial to skin care and delaying skin aging.

2, before work: avoid drinking exciting things. Tea and coffee have exciting effects. Some people like to drink a cup of tea or coffee before work to get rid of a night's fatigue, but they can't sleep after work. In the long run, it will inevitably lead to neurasthenia and premature aging.

3. Before going to bed: A. Have a bowl first? Tranquilizing porridge? . You can put longan, lotus seed, lily, jujube and other sedative products in porridge. B don't eat greasy food and overeating, it's better to eat light and delicious meals. What does Chinese medicine have? Stomach disharmony leads to restlessness? Said. C. Soak feet in warm water 10~ 15 minutes, especially suitable for winter.

4. Ensure 6-8 hours of effective sleep every day and eat on time.

Li Mengying, the physical examination center of China Medical University, said that frequent night shift will make people tired, in a state of listlessness, and their immunity will drop, making them prone to colds, allergies and illness. When working on the night shift, the biological clock is destroyed, and the rest time is disordered, which is easy to cause anxiety and bad temper, and the heart organs cannot rest normally, which will increase the chance of suffering from heart disease. The proportion of nephropathy and diabetes is as high as 30%, and the proportion of neurasthenia is as high as 90%. In particular, women exposed to light for a long time will cause hormone secretion disorder and increase the risk of cancer.

Due to the change of biological clock (day and night cycle) in the body, night shift personnel often can't sleep, eat badly, feel weak and depressed. How can such people use their brains in food arrangement to improve food quality and ensure their health?

Nutrition experts suggest: first of all, the total amount of food should be enough. Nutritionists believe that the most important thing for reasonable nutrition is to meet the demand for total calories, so besides breakfast, lunch and dinner, you need to eat a midnight snack.

Secondly, pay attention to the deployment of diet varieties and patterns. Because of poor appetite at night, we should eat more foods rich in protein and vitamins and some light and delicious foods, not greasy, and strive to achieve more varieties, new patterns, full of color and flavor to stimulate appetite.

Third, supplying more foods rich in vitamin A at night is easy to make people's eyes tired. Does vitamin A participate in regulating retinal photosensitive substances? The synthesis of rhodopsin can improve the adaptability of human body to dim light. Vitamin A mainly exists in animal food, especially in animal liver, followed by egg yolk, fish eggs and milk. In addition, the demand for vitamins B and C for night shift work has also increased, so it should be supplemented appropriately.

Methods for night nurses to maintain health

Because of the particularity of the profession, night nurses are upside down day and night, with unbalanced biological clock, irregular endocrine and excessive pigmentation. Coupled with the tense pace of life and strong work pressure, it is easy to cause rough skin, relaxation and dull face. In severe cases, acne appears on forehead and face, which may lead to premature appearance of aging wrinkles. If you can use the rest day to pay attention to skin care and beauty DIY? Can help you solve it. So-called? Beauty DIY? , is beauty, be yourself. Beauty DIY is convenient, time-saving and economical. General beauty DIY is mainly divided into three steps.

Tips for staying up late

1, eat hot things (such as hot instant noodles) when staying up late.

2. Don't eat too much for dinner.

Keep warm, don't freeze your stomach.

4. Be sure to have enough boiled water.

5. You can't sleep if you are tired after staying up late.

6. When you are tired, you can drink some stimulating drinks such as coffee or tea to refresh yourself, but you should pay attention to drinking it while it is hot, and the concentration should not be too high, so as not to hurt your stomach.

7. When staying up late, always take a deep breath.

8, at least until dawn, that is, around 5 am, constantly imagine the glory and momentum when the sun rises.

9. Be sure to have a full breakfast and don't eat cold food.

10, 7 am and 8 am. If you want to sleep, you must relax. Even if you don't sleep, sit in a chair and relax.

1 1, the best diet for staying up late.

People who often work at night should not only create good working conditions and ensure adequate sleep, but also scientifically arrange their three meals a day.

In the arrangement of three meals a day, we must first ensure that there is enough calorie intake. For example, in order to stimulate appetite, in the cooking process, we can try to make the kinds of food diversified, delicious and delicious; In order to make the distribution of heat energy in a day reasonable and prevent hunger and satiety, it is necessary to arrange the meal time and the percentage of calories per meal in the total calories of the whole day reasonably.

Dinner is very important for people who stay up late. The calories of dinner can account for 30%-50% of the total calories of a meal. You can eat some high-protein food, and the meal time is arranged one or two hours before going to work. The calories of Chinese food can generally account for 20% to 25% of the total calories of a meal, and the meal time can be arranged around 3 pm; Breakfast calories can generally account for 15%-20% of the total dietary calories, and carbohydrates that are easy to digest and absorb should be the main ones. On the basis of ensuring adequate calorie intake, we should also pay attention to ensuring adequate intake of high-quality protein, inorganic salts and vitamins. Therefore, we should eat milk, eggs, fish, lean meat, pork liver, soybeans and their products properly, eat more fruits and vegetables, eat less pure sugar and high-fat foods, and control the intake of salt.

Skin care and maintenance methods of night nurses

1, self-made facial mask for cleansing

Mask is to use the evaporation of water in the film to tighten the skin and accelerate blood circulation. The mask can not only remove dirt accumulated in pores, but also clean and moisturize the skin and promote the absorption of nutrients. It is necessary to use the mask/kloc-0 once a week. Wash face and neck with soap before use. Apply a hot towel to your face to open your pores and then apply a mask (oily skin can be heated with a towel for a shorter time; Dry skin towels keep warm for a long time). After mask treatment, your face will look white and shiny. Here are some simple mask making methods: ① Milk mask. 2 spoonfuls of fresh milk, 5 drops of olive oil and appropriate amount of flour are mixed into paste, and then washed after 1.5 ~ 20min, twice a week1~, which can prevent wrinkles and increase skin elasticity. ② Egg white mask. After yellowing, mix 1 egg white and 5 drops of lemon juice evenly, apply/kloc-0 for 5 ~ 20min, then wash it, twice a week1~, which can clean and improve rough skin and is suitable for oily skin.

2. Eye care

Because the nurses on duty often stay up late, their eyes sometimes swell. So, eye care is a beauty DIY for night nurses? Make the finishing point? The pen. (1) Both eyes are swollen. You can apply potato chips to the swollen part, or you can wash the swollen part with fennel seeds to gradually eliminate the swelling. (2) Lack of sleep can lead to eye loss. Dark circles? You can steam your face with a hot and humid towel for 2 ~ 3 minutes, and then apply a cold towel for 2 ~ 3 minutes (towels can be wrapped in ice cubes for refrigeration), which can gradually eliminate dull skin and dark circles.

3. For the care of other hands, apply hand cream in time, and light makeup is appropriate when making up. In terms of emotions, keep a happy mood, pay attention to adjust your emotions, ensure that you drink 8 glasses of water every day, ensure 8 hours of sleep, drink a glass of milk (or yogurt) every day, drink a little vinegar every day, and exercise outdoors every day 1 hour, and your skin will be well maintained.

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