What harm does working at night do to your health?

What harm does working at night do to your health?

What are the hazards of working at night? The pace of life and work in China is getting faster and faster. Working at night is something that many office workers often do, but staying up late for a long time will greatly reduce their immunity. What are the hazards of working at night?

What harm does working at night do to your health? 1 1, which is easy to cause depression.

People who lack sleep are more prone to depression, mental illness and alcoholism. According to research, students who lack sleep are prone to depression and inferiority.

2. Lack of sleep leads to obesity

Those who sleep less than 6.5 hours a day are more likely to be obese. Studies have pointed out that lack of sleep may cause the human body to secrete more "hunger hormones", which makes people overeat and lead to obesity.

3, sleep disorders lead to overeating.

People with sleep apnea are more likely to eat foods high in cholesterol, protein and saturated fat.

4. It may cause diabetes.

People who sleep less than 5 hours a night are 2.5 times more likely to develop diabetes than ordinary people.

5, easy to cause heart disease

Women who sleep less than 5 hours a night have a 45% higher chance of heart attack than ordinary people.

Stay up late and overdraw your body.

Overdraft 1 staying up late: skin

Aging manifestations: dryness, wrinkles, acne, pigmentation 10 afternoon to 2 am is the most vigorous time for skin metabolism. If the body is asleep, the skin can easily deal with metabolic waste. If he stays up late, his skin is also opening pores, and all harmful substances from outside are absorbed into his skin. Moreover, staying up late will also make male hormone levels unbalanced and induce acne and acne.

Stay up late overdraft 2: eyes

Aging manifestations: the most tired organ when staying up late is the eye, because the long-term fatigue of eye muscles will lead to temporary vision loss. If you stay up late and are tired for a long time, you may have blurred vision, shadows in your vision or changes in the color of your vision after staying up late.

Working at night seems to increase the daily time, but it is actually an accelerator of aging.

Stay up late overdraft 3: stomach

Aging manifestations: stomach pain, stomach acid, and even gastric ulcer. The stomach is an organ in the body that is sensitive to timetable. Staying up late is easy to cause excessive gastric acid secretion and induce gastric ulcer. At the same time, the cigarettes, strong tea and coffee he often uses when staying up late are also bad stimuli to the gastric mucosa.

Stay up late overdraft 4: brain

Aging manifestations: memory loss, slow response, headache and insomnia. The brain repairs the cells responsible for memory during sleep. If you don't get enough rest, these cells will become less and less, leading to memory loss. When staying up late, it means that the nerves responsible for work in the human body are working overtime. The consequence of nervous system fatigue is passive slack, which makes the body inattentive, unresponsive, and even headache and insomnia.

Dietary precautions for staying up late

Refuse caffeinated drinks.

Caffeine is refreshing, but it will consume B vitamins related to nerve and muscle coordination in the body. People who lack B vitamins are more likely to get tired and form a vicious circle. In addition, drinking caffeinated drinks on an empty stomach at night will stimulate the gastrointestinal mucosa and cause abdominal pain.

Strictly control sweets

Eating sweets is also a no-no for staying up late. Although sugar is high in calories, although it has a certain exciting effect, it will consume vitamin B group, which will lead to the opposite effect and easily lead to obesity.

Refuse to eat "junk food"

Many people who stay up late will put some junk food like instant noodles and potato chips around them to satisfy their hunger when they are hungry. But this kind of food is not easy to digest, which will increase the burden on the digestive tract. Eating too much will cause indigestion, high blood lipid, which is not good for your health.

Although many instant noodles now claim that they are not fried, they will contain edible oil to some extent. If it is left for a long time, the oil will be oxidized and decomposed by air to produce toxic aldehyde peroxide. Eating this oil-deteriorated instant noodles will bring you unexpected troubles, such as dizziness, headache, fever, vomiting, diarrhea and other poisoning phenomena.

What harm does working at night do to your health? What to eat at night is good for your health.

Vitamin additive

People who often work at night shifts should pay attention to vitamin supplementation. Vitamins are very important to the human body and can be said to be essential. Vitamin A can regulate the synthesis of rhodopsin in retina, improve the adaptability of night workers to dim light, prevent visual fatigue and improve their working ability. Vitamin A exists in animal liver, milk, eggs and colored vegetables, so eat more foods rich in vitamin A, such as lean meat, fish, pig liver, carrots, sweet peppers, mangoes and pineapples.

Vitamin C plays a great role in relieving physical fatigue and enhancing resistance, so it is necessary to supplement vitamin C well and eat more fresh fruits and vegetables. Night shift personnel are prone to lack of sunshine, so vitamin D should be supplemented. Foods rich in vitamin D include eggs, fish and milk.

Supplement protein.

Also add some protein. protein can avoid weakness and dizziness. protein can eat chocolate, candy, almonds, cashews, walnuts and other foods, and also drink some milk, yogurt and drinks. It is not recommended to eat too much fish and meat at night.

Sometimes when working at night, medical staff will be exhausted due to rescue or continuous surgery. Some people eat too much meat to eliminate fatigue and replenish their physical strength. In fact, it is harmful to their health. Because eating too much meat before going to bed can easily lead to excessive calories, increase the burden on the gastrointestinal tract, affect the quality of sleep, and it is difficult to recover physical strength. Over time, diseases such as obesity and gallstones will appear.

Drink hot tea to refresh yourself.

In order to improve work efficiency and concentrate, you can drink a cup of hot coffee or tea in moderation. But at the same time, it is not advisable to drink alcohol within 1 hour before going to bed, otherwise it will affect sleep. Changing the environment is easy to affect sleep, and drinking some milk, yogurt and jujube seed lotus seed soup is helpful to sleep.

What harm does working at night do to your health? Rule of life, don't stay up late.

7 o'clock sharp: get up as soon as the alarm clock rings. Dr. Chad Ruff, a clinical expert at the Sleep Research Center of Stanford University in the United States, said that the biggest mistake of insomniacs is to stay in bed in the morning to ensure 8 hours of sleep. In fact, sleeping late in the morning is easy to delay the biological clock, and it is more difficult to fall asleep at night, resulting in a vicious circle. It is suggested that even if you sleep late at night, you should get up on time in the morning and then take a nap to make up your sleep.

7: 00 10: I stood by and looked at the window for a while. Dr Michael Grandner, an expert at the Center for Sleep and Cyclic Neurobiology at the University of Pennsylvania, said that the morning sunlight helps the body to adjust its biological clock. It is recommended to open the window and enjoy the sunshine by the window after getting up. Fresh air can also make people feel refreshed in an instant. The sun rises late in winter, so turn on the lights in all rooms in the morning to make up for the lack of sunshine.

7: 30: smell the coffee. Dr Alison Seaborn, a professor of psychiatry and behavioral science at Stanford University's Sleep Medicine Research Center, said caffeine helps to refresh yourself. Korean studies have found that people who don't like coffee can also improve their alertness by smelling the aroma of coffee.

7: 45: Have a glass of water and have breakfast. Drinking a glass of water after waking up in the morning can improve alertness and eliminate fatigue. Eating breakfast (preferably raisin oatmeal) after waking up 1 hour can improve energy and make the brain better.

10 o'clock sharp: have a cup of coffee. Need to be reminded that coffee lovers can consume 400 mg of caffeine every day, not more than 500 mg, otherwise it will easily lead to nervousness and irritability. Starting from the afternoon, it is best not to drink coffee again, otherwise it will easily affect your sleep at night.

12: take a nap for half an hour. Dr. Collette Kuhida, medical director of the Sleep Medicine Research Center of Stanford University in the United States, said that a 30-minute nap at noon can make up for the lost 1 hour sleep at night and improve alertness, mobility and mood.

12: 30: Lunch is light. When you feel tired, you should not eat too much lunch, and it is best to give priority to light lunch, otherwise you will easily feel sleepy after meals.

15: Take a walk 10 minutes. Dr. Grandner said that many people think this is the low point of their physical fitness in a day. A study completed by Dr. Robert Thayer, a psychologist at the University of California, found that walking for 10 minutes at this time can improve your body energy and keep you energetic for at least two hours, which is better than eating a piece of candy.

16: Take a deep breath. When you feel tired, deep breathing helps to relieve stress, promote the discharge of turbid gas from the lungs, increase the vital capacity and oxygen carrying capacity of blood, and accelerate blood circulation.

17: 30: Try not to drive after work. Dr. Raphael Perayu, a sleep expert at the Sleep Medicine Research Center of Stanford University in the United States, said that driving at this time is the most dangerous time for people who are tired and lack of sleep. Due to lack of sleep and driving on familiar roads, the brain is easily in "off" mode, which greatly increases the risk of car accidents.

20: 00 to 22: 00: Watch less TV. Two hours before going to bed, usually the body will be excited again. At this time, you should try to relax and avoid too exciting TV programs and games.