Often stay up late, what do I need to supplement to recover? Intake 4 kinds of nutrients, protect health and reduce injury

Nowadays, more and more people often stay up late. On the one hand, they have to stay up late because of the pressure of work. On the other hand, electronic products such as mobile phones and TVs make people like to stay up late.

But we know that staying up late is not good for health, and it will cause harm to the body in the long run. For example, staying up late can easily lead to immune dysfunction, resulting in decreased immunity; it will disturb the body's biological clock and affect the normal operation of the body; it is easy to cause neurasthenia and headaches; it will damage our skin, make it worse, and cause acne, etc. damage is more.

After staying up late, in order to reduce the harm to the body, we should take some measures to help make up and recover, protect our health as much as possible, and make the body less hurt, so as to prevent the body from getting sick.

Intake 4 kinds of nutrients, protect health and reduce injury

1. Vitamin C

Vitamin C can enhance immunity and help prevent colds. Staying up late will reduce immunity, so supplementing with vitamin C can help improve immunity and prevent immunity from being too low.

Then vitamin C has a protective and improving effect on the skin. Many people stay up late to damage the skin, so the skin is not very good. At this time, adding some vitamin C can protect the skin and speed up the recovery and improvement of the skin.

Rich in vitamin C are: oranges, kiwi, grapes, mangoes, pineapples, tomatoes, spinach and so on.

2. Vitamin A

Staying up late will inevitably use our eyes for a long time, and the light at night is not very good, even turning off the lights to play mobile phones, these will cause irritation to our eyes, which can easily lead to myopia and dry eyes.

At this time, add more vitamin A, this nutrient can play a role in protecting the eyes, can help prevent dry eye, night blindness, and protect vision.

Rich in vitamin A are: animal offal, pork lean meat, fish, eggs, carrots, tomatoes, fresh milk, cabbage and so on.

3. High-quality protein

After staying up late, we will inevitably lack of sleep, which is not conducive to the recovery of the brain. If we stay up late and work overtime, the consumption of the brain will be even greater, and we will need more rest.

After staying up late, our spirits are often not very good, and our brains run slowly. At this time, we need to add more high-quality protein to make up for the consumption of the brain.

At the same time, protein supplementation can also help repair various organs and tissues of the body. After all, the formation of our body's organs and tissues is mainly composed of protein.

Foods rich in protein include eggs, tofu, dairy products, fish, lean meat, etc. After staying up late, you should pay attention to eat more, supplement high-quality protein, and help the body repair and recover itself.

4. Water

Water is one of the six categories of nutrients, and all activities of life are inseparable from the participation of water, so do not underestimate the role of water.

After staying up late, our body will actually enter a state of stress. At this time, the metabolism is faster, and it is easy to dry mouth, and many people stay up late, which can easily lead to water shortage in the body. In addition, after sleep at night, the body will also be dehydrated. of.

Therefore, drink plenty of water after staying up late. Drinking water can promote blood circulation and speed up metabolism, which can excrete harmful substances from the body. And drinking water can have a refreshing effect, make yourself more awake, and your body will feel more comfortable.

Stay up late pay attention to 3 things

1. Pay attention to sleep

After staying up late, if conditions permit, the best way is to make up for sleep and let the body rest as much as possible, so that the body can repair itself, so as to reduce the damage to the body as much as possible.

When making up sleep, pay attention to the quietness of the room and keep it dark, otherwise it will be more difficult to fall asleep.

If it is really difficult to fall asleep in the morning, you can take a hot bath, soak your feet in hot water, and drink a cup of hot milk, which can relax your mind and make it easier to fall asleep.

2. Avoid refreshing drinks

Many people stay up late and like to drink some refreshing drinks, such as coffee, red bull, strong tea, etc. Although these are refreshing, they are not good for nerves and muscles, and forcibly refreshing when the body needs to rest will cause overdraft to the body. It is an injury to the body.

Therefore, it is recommended to drink less of these refreshing drinks, go to bed in time if you want to sleep, and maintain good sleep habits.

3. Change your work and rest habits

Many people stay up late because of irregular work and rest. The usual habits of work and rest are not good. Many people even develop the habit of staying up late. They always want to sleep after 12 o'clock in the evening, or even later.

At this time, you need to change your work and rest habits. You must develop the habit of going to bed before 12 o'clock in the evening and learn self-discipline. Only in this way can you not stay up late and have a good sleep.

3 things that help with sleep

Many people stay up late, and many people can't sleep. In fact, these methods can be used to help sleep in peacetime.

1. Take a hot bath or soak your feet in hot water

The way of taking a hot bath and soaking hot feet can help sleep, because after taking a hot bath or hot feet, our pores will open, the body will feel very comfortable, and the spirit will be relaxed. When drowsiness strikes, it is easier to fall asleep.

2. Keep your phone out of reach

It is believed that many people stay up late because they are constantly playing with their mobile phones, because the light on the mobile phone screen will stimulate our eyes and make us sleepless, and the content of the mobile phone also attracts us, which can easily make us fall into it without realizing it. Self-extrication, always reluctant to sleep. This also led to the occurrence of staying up late.

To solve this phenomenon, we must first learn to put down the mobile phone. It is best to put the mobile phone in a place out of our reach, so that we will not easily get the mobile phone to play when we sleep in bed.

In fact, as long as you lie quietly on the bed, drowsiness will come naturally, and people will fall asleep.

3. Exercise properly before going to bed

Some people who have trouble falling asleep can do appropriate exercise before going to bed, not too intense. You can take a walk or jog to relax, which can relax your body and mind, and also make your body feel a little tired, so that you can fall asleep easily and sleep more soundly.

Of course, it is not recommended to exercise within 1 hour before going to bed, otherwise it may cause the body to be in a state of exercise excitement, and it will be difficult to fall asleep.