In today's fast-paced modern society, those who have never stayed up late are the lucky ones. Staying up late disrupts the body's natural rhythms, affecting vision, the digestive system, and sleep. So, how can people who frequently stay up late practice self-care?
People who stay up late are often those who work with text or frequently use computers. Struggling through the night under dim lighting can easily lead to eye muscle fatigue and a decline in vision. Dr. Li Changping, head nutritionist at the Nutrition Department of Beijing Hospital, told reporters that vitamins A and B are effective in preventing vision deterioration. Vitamin A regulates the synthesis of rhodopsin, a light-sensitive substance in the retina, which can enhance the adaptability of night owls to dim light and prevent visual fatigue. Therefore, it is advisable to eat more foods rich in vitamin A, such as carrots, chives, and eel, as well as animal-based foods rich in vitamin B, such as lean meat, fish, and pork liver. In addition, one should also supplement calories appropriately by eating fruits, vegetables, and protein-rich foods like meat and eggs to replenish physical energy, but avoid overindulging in rich and heavy meals.
Dr. Li Changping believes that eating some dried fruits, such as peanuts, almonds, cashews, and walnuts, is beneficial. They are rich in protein, vitamins B and E, minerals like calcium and iron, and vegetable oil, while having very low cholesterol content, which has a special effect on restoring physical fitness.
In addition to paying attention to diet, night owls should also focus on strengthening their physical exercise. If you feel low on energy or drowsy while staying up late, you should do some calisthenics or go outside for a walk. Since staying up late takes away from normal sleep time, it's wise to be opportunistic about making up for it. For example, you can rest with your eyes closed for a moment on your way home from work, or arrange a short nap during your lunch break at the office. This can help restore your energy and boost your spirits.