How can I stay awake when I work the night shift?

There are two ways to keep the night shift awake: 1. Take a full rest before going to work to ensure adequate sleep. 2, prepare some sour plums or peaches, you can eat one when you are sleepy, which can refresh you. People who often work at night shifts should keep a happy mood. People's habit of working during the day and resting at night is gradually formed in long-term life. Working at night reverses this rule. At first, they were not used to it. After a period of time, they will gradually form new laws. Working and sleeping according to the rules will generally not affect your health.

First, diet:

1, "night shift" should add some nutritious and delicious meals to the meal arrangement, and eat more foods rich in animal protein and plant protein, such as lean meat, fish and shrimp, eggs, bean products and vegetables.

2, night shift work is easy to cause visual fatigue, therefore, night shift staff should pay attention to supplement foods containing more vitamin A, such as animal liver, egg yolk, roe and so on. Vegetables, soybeans, tomatoes, carrots and red peppers contain more carotene, which can also be converted into vitamin A in the body. You can eat more appropriately.

B, rest:

1, create a good rest environment, keep the room quiet and cool, and pull down the curtains to reduce the light transmittance.

2. Generally sleep well between 6- 12 in the morning. It is best to take a bath before going to bed, or wash your feet with warm water, and don't drink strong tea, coffee and other beverages that stimulate the cerebral cortex.

Don't rotate too frequently between day shift and night shift. After the day shift is changed to night shift, the change of biological clock needs an adaptation process. If it is changed too frequently, the newly established time conditioned reflex will be destroyed, which is not conducive to rest and health.

4. "Night shift" has many activities at night, and the temperature difference between day and night in autumn and winter is large. Pay attention to cold and warmth, especially after work in the morning, when the temperature difference between indoor and outdoor is large, add clothes in time to prevent colds from causing other diseases.

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Eat more fish and shrimp at night shift. There are many people in the world who need to work shifts or night shifts. During the day, people rest at night and rest at sunrise and sunset, which is a life law formed in the long-term evolution of human beings. Some people call it biological rhythm, while others call it biological clock. Shift work or night shift disrupts this rhythm and "clock", which will naturally bring many problems and affect work efficiency and physical and mental health. What's more, it can cause anxiety, depression, irritability, headache, dizziness, palpitation, diarrhea and other symptoms. Clinically, this kind of disease is called "night shift disease". People who work shifts or night shifts generally report that they can't sleep well and eat well. This kind of sleep disorder and gastrointestinal discomfort are only superficial phenomena. It is found that shift or night shift will affect the normal work of immune, nervous and endocrine systems. It has been reported that due to the increase of estrogen level, the probability of breast cancer in women who often work night shifts for three years or more is 40%-60% higher than that in women who work normally. It is also reported that the human body will naturally reduce basal metabolism at night, slow down physiological activities, and reduce the burden on the heart accordingly; On the contrary, if you work at night, your heart pressure will increase, which will lead to arrhythmia and heart disease. So how to adjust the biological rhythm to keep healthy? Here are some suggestions for your reference: 1. Ensure adequate and efficient sleep. Adjust the "time difference" as soon as possible and have a good sleep during the period when you don't sleep. Close the doors and windows when sleeping during the day to reduce noise interference, and dim the light in the bedroom as much as possible to artificially create a dark environment. Try not to drink stimulating drinks before going to bed, such as coffee, strong tea and alcoholic drinks. Relax before going to bed and make some psychological hints about self-relaxation. The bedroom of people who work shifts or night shifts should be decorated with less red, because red can also stimulate nerves. Besides work and sleep, you should arrange your favorite activities at other times of the day, such as exercise, karaoke, shopping and other hobbies. Physical exercise should be strengthened to improve physical fitness and physical and mental endurance, and exercise can also relax the nervous cerebral cortex. Let oneself unconsciously feel that everything is normal except time to go back. 3. Pay attention to your diet. People who work at night shifts should eat more high-protein foods, such as meat, eggs, milk and bean products, with fresh vegetables. Change to a light diet based on carbohydrates during the day. Never overeat before going to bed, but drink a glass of milk to help you sleep. It is reported that astaxanthin in fish, shrimp and other bodies helps to adjust the "time difference", so give it a try. 4. People who often have obvious symptoms such as insomnia, fatigue, dizziness, etc., should seek the help of doctors and do not advocate the practice of buying medicines at will. Working at night shift for a long time will inevitably change people's habit of "working at sunrise and resting at sunset", which will often make people feel tired, reduce work efficiency and even damage their health. Therefore, it is necessary for people who often work night shifts to improve their awareness of self-care and scientifically arrange their life after night shifts to avoid their health being affected. People who often work night shifts should first eliminate the fear that working night shifts will affect their health. There are two processes in human brain activity: excitement and inhibition. When people are working, working and studying, excitement is dominant, while inhibition is dominant during sleep, so their excitement is limited or replaced by inhibition. Its excitement is restricted or replaced by inhibition. People's habit of working during the day and resting at night is gradually formed in long-term life. Working at night reversed this rule, and they were not used to it at first. After a period of time, they will gradually form new rules, which generally will not affect their health. However, due to the sudden change of living habits, some people can't sleep after the night shift, and simply don't sleep, but go to play mahjong, do housework, go shopping, watch TV or do other things. This will definitely make you dizzy and listless, and measures must be taken to correct this practice. For example, emotional stability and going to bed on time; Don't eat too much and drink strong tea and coffee before going to bed; Don't do strenuous activities, don't watch novels and TV with tense plots; You can play a sweet light music, drink a glass of milk and eat a piece of bread to help you fall asleep. Rinse your mouth and brush your teeth before going to bed, keep your mouth fresh, comb your hair before going to bed, soak your feet in hot water 15 minutes, or take a warm bath. Quiet room environment, fresh air and dim light, or doing gymnastics for a few minutes before going to bed can adjust the balance between excitement and inhibition of the brain and make people fall asleep easily. Some people abroad have found that fasting and hunger can affect sleep. If you feel hungry before going to bed, you can eat a few snacks or drink a glass of milk, which can not only improve your sleep, but also avoid getting up to eat soon after sleep and interrupting your sleep. After the night shift, many people lose their appetite and their meals are not fragrant. After a long time, the nutrition supply is affected. Therefore, it is necessary to increase some nutritious and delicious meals and eat more foods rich in animal protein and plant protein, such as lean meat, fish and shrimp, eggs, bean products and vegetables. Especially the night shift workers with high labor intensity. Night shift work is mostly in dark environment. Although the electric light is bright, it is easy to cause visual fatigue because of the dark surrounding environment and the big difference between light and shade. Vitamin A is an important component of rhodopsin synthesis, and rhodopsin is an important substance involved in regulating the photosensitivity of optical films, which can improve the adaptability of eyes to dim light and help prevent industrial accidents. Therefore, night shift workers should pay attention to supplement foods containing more vitamin A, such as animal liver, egg yolk and roe. Vegetables, soybeans, tomatoes, carrots and red peppers contain more carotene, which can also be converted into vitamin A in the body, so you can eat more appropriately. Meals should also be varied in color, fragrance, taste and shape, so as to increase appetite, improve and ensure the nutrition supply of night shift workers and improve their health quality. Throughout the year, especially in winter and spring, the temperature difference between day and night is large, so "night shift workers" should pay attention to cold and warmth, especially after work in the early morning, the temperature difference between indoor and outdoor is even greater, so they should add clothes in time to prevent colds and other diseases. This morning in spring, I woke up easily, and there was a coup to prevent drowsiness.

"I wake up briskly this morning in spring." Spring never seems to get enough sleep, and I often feel sleepy and depressed during the day. This is the phenomenon of "spring sleep". Spring is full of vitality, why are you sleepy in spring? This is because the temperature rises in spring, the skin and muscle microvessels are in a state of slow relaxation, the blood flow is slow, the blood supply to the body surface increases, the blood flowing into the brain decreases correspondingly, the excitatory stimulation information of the central nervous system weakens, and the inhibitory function is relatively enhanced, so the phenomenon of "spring sleep" appears.

We should always prevent spring sleep in our daily life.

In order not to let the "spring sleep" affect our normal work and life, we still have to work hard to overcome the "spring sleep". Go to bed early and get up early every day, ensure a certain amount of sleep time, and pay attention to the fresh circulation of indoor air. Second, strengthen exercise. After getting up every day, I insist on doing morning exercises in parks and fields. Perseverance can make me energetic and refreshed. Third, a balanced diet. Eat more foods rich in high-quality protein to meet the increasing demand for protein due to vigorous metabolism in spring. Eating more fresh fruits and vegetables can also effectively prevent "spring sleep", because "spring sleep" is related to the acidic environment of human body and insufficient vitamin intake, and eating more fresh fruits and vegetables can not only neutralize acidic products in the body, but also supplement vitamins.

Six measures to prevent office drowsiness

With tea and coffee

When you are dizzy, the easiest way is to make yourself a cup of strong tea or coffee. At the same time, from getting up, washing cups, to pouring water from the water dispenser, the whole exercise process will bring you a moment of sobriety.

Aromatic ornaments or dried flowers

Good smell also has a refreshing effect. Often put some fresh and pleasant fragrance ornaments or dried flowers on the desk of the office, which not only embellishes the monotonous office environment, but also makes you no longer sleepy.

Do exercise indoors

Three minutes of action in the office, seven minutes of silence is the most appropriate. According to the characteristics of the office, some exercises can be compiled according to local conditions. After the neck and limbs of stiff neck are exercised, the body will feel slightly excited and the mind will be clear.

temperature regulation

Air conditioning always keeps the office warm as spring. People are comfortable at this temperature, but they will inevitably feel sleepy. The only way is to cool down and open the window to get some air. The fresh air outside may inject you with spirit and vitality immediately.

Chewing gum

Eating a piece of chewing gum or mints will undoubtedly help to refresh yourself.

Go to chat

When you are in a bad mental state, you can talk to people in the nearby office, of course, without affecting your work.

Introduction to sleep, spring is the easiest time to get sleepy. However, some studies have found that too much sleep is not good, and it is also not good for health. Then, how to alleviate the "spring sleep", just listen to the advice of experts.

Word experts first explained the phenomenon of "spring sleep". (Dong PLA 175 Hospital Chief Physician: Mainly seasonal changes. When this season changes, the air pressure changes, and the sunshine time also changes, causing physiological and endocrine regulation, especially neuroendocrine regulation, which cannot be adapted immediately. To solve the problem of spring sleep, you don't have to sleep more. Sleeping too long will change the normal cycle of the biological clock, and at the same time make people more sleepy and feel dizzy and unwell after waking up. (Dong PLA 175 Chief Physician, Department of Neurology, Hospital: Get up on time in the morning, go to bed as early as possible at night, adjust the pace of life, and endocrine will be balanced and adapt quickly. Besides adjusting the rules of life, moderate exercise and reasonable diet are also good ways to prevent drowsiness. (Dong PLA/Chief Physician, Department of Neurology, KLOC-0/75 Hospital: At this time, it should be considered that the effect of exercise on improving cerebral blood supply is good. /In terms of diet, I feel a little light, so I must eat more vegetables. )

We should always prevent spring sleep in our daily life.

In order not to let the "spring sleep" affect our normal work and life, we still have to work hard to overcome the "spring sleep". Go to bed early and get up early every day, ensure a certain amount of sleep time, and pay attention to the fresh circulation of indoor air. Second, strengthen exercise. After getting up every day, I insist on doing morning exercises in parks and fields. Perseverance can make me energetic and refreshed. Third, a balanced diet. Eat more foods rich in high-quality protein to meet the increasing demand for protein due to vigorous metabolism in spring. Eating more fresh fruits and vegetables can also effectively prevent "spring sleep", because "spring sleep" is related to the acidic environment of human body and insufficient vitamin intake, and eating more fresh fruits and vegetables can not only neutralize acidic products in the body, but also supplement vitamins.

Six measures to prevent office drowsiness

With tea and coffee

When you are dizzy, the easiest way is to make yourself a cup of strong tea or coffee. At the same time, from getting up, washing cups, to pouring water from the water dispenser, the whole exercise process will bring you a moment of sobriety.

Aromatic ornaments or dried flowers

Good smell also has a refreshing effect. Often put some fresh and pleasant fragrance ornaments or dried flowers on the desk of the office, which not only embellishes the monotonous office environment, but also makes you no longer sleepy.

Do exercise indoors

Three minutes of action in the office, seven minutes of silence is the most appropriate. According to the characteristics of the office, some exercises can be compiled according to local conditions. After the neck and limbs of stiff neck are exercised, the body will feel slightly excited and the mind will be clear.

temperature regulation

Air conditioning always keeps the office warm as spring. People are comfortable at this temperature, but they will inevitably feel sleepy. The only way is to cool down and open the window for air, so the fresh air outside may get cold.