How should "night owls" OL maintain a good figure?
Recent research has shown that lack of sleep is closely linked to obesity. How should "night owls" OL maintain a good figure? Experts give you the following suggestions.
1. Why do you always want to eat?
People who work shift often eat to kill boredom or fatigue, and because it is more difficult to find healthy food at night, these habits can be hugely disruptive to weight-loss plans. Moreover, the body's instincts will also go against you: When you are sleep deprived, you are more likely to want to eat high-fat, high-calorie foods. When sleep is lacking, the body develops a surplus of glucose, which can also lead to weight gain.
2. Healthy eating
Understanding these factors is the first step in adhering to healthy habits, and although there is no evidence that specific foods can help maintain relaxation, for people working on shifts, like anyone else, the best foods are those that are healthy, nutritionally balanced. The National Sleep Foundation recommends not being too full or hungry before going to bed-otherwise it will keep you awake.
3. Drink coffee in advance
If you like coffee, try to drink it early at work. Why? A new study has found that consuming the same amount of caffeine before going to bed has a more sleep-damaging effect on people who sleep during the day than those who sleep at night.
4. Drink less alcoholic beverages
Many shift workers use alcoholic drinks to relax after work to fall asleep as soon as possible. Although alcohol does make people fall asleep, it can lead to a decline in sleep quality. Try putting some lavender, vanilla, green apples and cucumbers in your bedroom. These scents help relax. You can also get the same effect with sliced fruit or open shampoo bottles-synthetic fragrances smell just as good as natural fragrances.
5. Good sleep during the day
About 20% of people need to alternate shifts, including night shifts-from 11pm to 7am. Through years of research, experts have now linked long-term sleep deprivation to many chronic diseases, such as cardiovascular disease, digestive problems, type 2 diabetes, etc. As victims of "shift shifts", they usually wake up around 1 p.m. and only get five hours of sleep, which is much less than the 7 to 9 hours of high-quality sleep recommended by experts. Recent research has shown that lack of sleep is closely linked to obesity.
The first step to preventing night shifts from affecting your health is to ensure adequate sleep. If you don't get seven to nine hours of good sleep at one time, schedule some short sleep at other times of the day. Over a 24-hour period, total sleep time is more important than one-time sleep time. Body temperature drops slightly around 4 p.m. -an ideal time to nap in the afternoon.
6. Scientific sleep
1. Wear facem-type sunglasses on the way to work to prevent sunlight from activating the "day" clock in your body.
2. Go straight to bed after work and insist on not turning on the TV, reading stimulating books, or avoiding anything that may excite the brain.
3. Keep the bedroom cool between 18.3 and 21.1 degrees Celsius. Control your body temperature in your sleeping area and determine the optimal temperature for your body.
7. Sleeping pills are not recommended
1. Use eye masks, earplugs, and sound-absorbing curtains or blankets to filter out extra light and sound for adequate sleep.
2. Temporarily isolate information tools. Do not turn on your mobile phone, phone, etc.(unless on standby).
3. Ask your family not to disturb you during your sleep time.
4. The use of sleeping pills is not recommended without consulting a doctor in advance, and you must not rely on sleeping pills for a long time. (Internship Editor: Yan Yugeng)