People working night shifts may experience symptoms such as decreased appetite, dizziness, and fatigue. In addition to varying degrees of discomfort during their shifts, they also find it difficult to sleep during the day. For this reason, many people are quite concerned about working nights. Sun Chengzhi, director of the Nutrition Department at Dalian Central Hospital, explains that these worries are actually unnecessary. By properly managing their nutrition and making self-adjustments, symptoms like dizziness, fatigue, and listlessness can be alleviated.
The cause of these night shift reactions is the difficulty in synchronizing the body's biological rhythm with the external natural environment.
First and foremost, night shift workers should try to get enough rest, ensuring 8 hours of sleep. It is best to lie down for a while after getting off work. In terms of diet, one should pay attention to variety and ensure dishes are appealing in color, aroma, and taste, and include some sour flavors and other seasonings to stimulate appetite. Meal times should be regular; one should not eat a large meal and then sleep all day, nor should one go to sleep on an empty stomach. For those working long night shifts, a snack should be had midway to replenish energy. Additionally, to maintain normal vision, one can eat more foods rich in Vitamin A, such as animal liver, dairy products, and eggs. Vitamin A is a component of the light-sensitive material in visual cells, and a deficiency can lead to a reduction in night vision. [美食中国]
In night shift meals, one should eat more foods rich in protein. After a night shift, meals should consist mainly of easily digestible liquid and carbohydrate foods, such as soy milk, vegetable soup, and sweet snacks. This way, it can meet the energy and fluid metabolism needs for daytime sleep without causing bloating from excessive fat and protein intake, which would affect sleep. Of course, no matter how you look at it, changing one's normal lifestyle is bound to cause some discomfort. However, humans have a great capacity to adapt to environmental changes. To tap into this potential, in addition to careful dietary management, it also relies on self-adjustment of one's mental state.