Must stay up late? Seven tricks to reduce the damage caused by staying up late

Going to bed early is good for your health, but sometimes many people need to work overtime, take care of children, etc., and have to go to bed late. How can we minimize the harm of staying up late? According to a Japanese magazine, the key to a good sleep lies in the 3 hours after falling asleep. If you can sleep soundly during this period, it will enhance the body's metabolism, and the effect is no less than that of a "beauty sleep." If you have to stay up late, make the following preparations in advance.

Stretch your waist in the evening. 17:00 to 19:00 is the time period when body temperature is most likely to rise. Appropriate exercise can widen the difference in body temperature with bedtime and help you fall asleep quickly. If you are still working overtime, you might as well stretch your waist: sit or stand, cross your hands, stretch your arms straight as far as possible over your head, tilt your head back, take a deep breath, repeat several times, 5 to 10 minutes is appropriate.

Dinner is divided into two meals. Eating at night will affect the secretion of growth hormone. Undigested food will stimulate the stomach and reduce sleep quality. Therefore, try to finish dinner 3 hours before going to bed. However, if you need to stay up late, you can divide it into two meals. First, eat a simple meal at normal dinner time, and then eat a smaller meal if you are still hungry late at night. This will reduce the amount of food left in the stomach.

Don't nap too early. When working overtime or on the way home, do not doze off, no matter how tired you are. Otherwise, the body will release sleep substances such as tryptophan prematurely, disrupting the sleep rhythm and making it impossible to enter deep sleep.

Take a longer walk after get off work. If your mind is full of work, your brain will not be able to relax. Taking a short walk after get off work can help your brain switch from work mode to rest mode, which helps you sleep. When walking, focus on the rhythm of your breathing, breathing once for every 4 steps.

Don't try to do two things at once. Many people will eat while watching TV or surf the Internet while listening to music when they get home. Doing two things at the same time will increase the stimulation to the brain, make the brain excited, and affect sleep. Don't be distracted when doing things, do them one by one in order.

Place a hot towel on your shoulders. If you want to fall asleep quickly, you can take a bath for 10 minutes half an hour before going to bed. The water temperature should be between 38℃ and 40℃. This can promote blood circulation, dissipate body heat, reduce the burden on joints and muscles, and relax your body and mind. If you don’t have time, you can put a hot towel on your shoulders or rinse your neck with hot water, which is good for promoting blood circulation and relieving fatigue.

Cuddle up in a ball after going to bed. Improving peripheral arterial blood flow can help relieve fatigue and promote sleep. After turning off the lights and going to bed, you might as well bring your knees together, hug your knees with your hands, and press your thighs towards your chest as much as possible. Hold this position for a moment, then return to the original position, and repeat several times.