In today's fast-paced modern society, those who have never pulled an all-nighter are the lucky ones. Staying up late disrupts the body's natural rhythms, affecting vision, the digestive system, and sleep. So, how can those who frequently stay up late practice self-care?
People who stay up late are often engaged in desk work or frequent computer use. Struggling through the night under dim lighting can easily lead to eye muscle fatigue and decreased 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 enhances the ability of night owls to adapt to dim light and prevents visual fatigue. Therefore, it is recommended 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 appropriately supplement calories by eating fruits, vegetables, and protein-rich foods like meat and eggs to replenish energy, but avoid overindulging in rich, heavy meals. Dr. Li Changping also suggests eating some nuts like peanuts, almonds, cashews, and walnuts. They are rich in protein, vitamins B and E, minerals like calcium and iron, and vegetable oils, while having very low cholesterol content, which has a special effect on restoring physical fitness.
In addition to dietary adjustments, those who stay up late should also focus on strengthening their physical exercise. If you feel low on energy or drowsy while staying up late, you should do some exercises or go outdoors for a while. Since staying up late takes away from normal sleep time, it's advisable to seize opportunities to make up for it. For example, you can rest with your eyes closed for a moment on the way home from work, or arrange a short nap during your lunch break at the office. This can help restore physical energy and refresh your mind.