keep watch all night(áo gēng shǒu yè)

Stay up late

Staying up late is a Chinese word,

Pinyin is á oy è,

Meaning: stay up late at night (after 10:30 p.m.). It generally refers to staying up all night or late at night. It comes from the story of Li Cuilian.

Staying up late is a phenomenon that is often heard or done in modern life. It is a bad habit that endangers people's body. It can lead to some diseases and reduce efficiency. Staying up late is a kind of bad habit, easy to lack endogenous oxygen.

Entry

Stay up late

Pinyin

áoyè

Phonetic notation

ㄠˊㄧㄝˋ

Basic explanation

for people of different ages, the definition of stay up time is also different. It is generally believed that everyone will have their own biological clock, and fall asleep after their own stay up time, which belongs to stay up late.

Citation explanation

At night, I can't sleep because of something. The story of Li Cuilian in qingpingshan Hall: "the younger generation has the spirit to stay up late, but the old people doze off." The fifth and fourth chapter of a dream of Red Mansions by Cao Xueqin in Qing Dynasty: "besides, it's very cold for the children to stay up late." "Mandarin guide. Volume 1. Instructions for coping": this child is promising, can stay up late, and can work. The first act of Cao Yu's Peking Man: "how can you stand up late because you are so thin?" Lu Xun's social drama: they all have work during the day. It's unreasonable to ask him to stay up late.

Meaning of words

One is to continue to work or engage in activities during the day until after midnight; the other is to rest during the day and concentrate on work or activities at night until after midnight, even to the next day, and for more than two consecutive days, which is called "staying up late"! "Work at sunrise and rest at sunset." This is the result of human adaptation to the environment for a long time. Staying up late can damage your health. Because, human body adrenal cortex hormone and growth hormone are secreted only when sleeping at night. The former is secreted before dawn, which has the function of promoting human carbohydrate metabolism and ensuring muscle development; the latter is produced after falling asleep, which not only promotes the growth and development of teenagers, but also delays the aging of middle-aged and elderly people. So the best time to sleep in a day is from 10 pm to 6 am. according to the in-depth research on antioxidants and immune system regulators, bad living habits such as staying up late are more likely to suffer from "oxidative stress" diseases, such as diabetes, hypertension, etc., and weak constitution is more likely to catch a cold, etc. Therefore, people who often stay up late should also take antioxidants to deal with excessive free radical damage caused by staying up late. Supplement food containing antioxidants such as vitamin E, astaxanthin and beta carotene, such as salmon, shrimp and crab, immune system regulators such as ginseng mushroom, Astragalus membranaceus, Cordyceps sinensis and so on, as well as antidotes such as licorice.

Behavior should be avoided

Avoid < ol > < li > when staying up late, avoid drinking too much coffee to stimulate nerve excitement. Because caffeine can only make people spirit for a while, later it will make the brain in a state of inhibition. It can be used as a substitute for tea. It has a good tonic and anti fatigue effect, and can reduce the adverse symptoms such as acid and astringent eyes. < / Li > < li > avoid sweets. Although high sugar contains high calories, it can make people excited to a certain extent, but it will consume B vitamins. < / Li > < li > remember to remove makeup before staying up late, or wash your face first. After a long night's suffering, it's easy to grow small acne on your face. < / Li > < / OL > should < ol > < li > make sure to replenish water at any time when staying up late. If you don't drink enough water, it will do great damage to your skin. < / Li > < li > taking a compound vitamin B pill before staying up late can relieve fatigue and enhance human immunity. < / Li > < li > strengthen exercise. According to their age and interest to exercise, improve physical fitness. Stay up late if you feel lack of energy or drowsy, you can do gymnastics for a while. < / Li > < li > after staying up late, do remember to take a nap at noon the next day, which will help relieve the degree of physical fatigue. < / Li > < li > adjust the physiological rhythm. Those who stay up late all the year round should adjust to their work and rest schedule. < / Li > < li > eliminate the ideological burden. Those who often stay up late should avoid worry and fear, build up confidence and keep themselves in a happy mood at night.

Diet attention

"Work at sunrise and rest at sunset" is the result of the natural adjustment of the body's biological clock. There is no doubt that circadian rhythm has a negative impact on human physiological function and metabolism. According to medical experts, staying up late can lead to the disorder of the body's biological clock, resulting in poor appetite, low immunity and other conditions. However, if you have to stay up late for work, what reasonable adjustments can be made in your diet to minimize the harm of staying up late to your body? < ol > < li > ensure adequate intake of heat energy the most important thing in a healthy diet is to ensure the supply of heat, and the total intake of heat must be able to meet the body's energy consumption. The average adult needs 2400 kcal per day, the average worker (male, weighing about 65kg) needs about 3000 kcal per day, and the manual worker such as steel worker (male, weighing about 65kg) needs 3600 kcal per day. For those special night shift workers, in addition to the normal morning, afternoon and evening meals, they also need to add a supper, and pay attention to increase high-quality protein, such as lean meat, eggs, fish, bean products, etc. < / Li > < li > eat more vitamin rich food people who often stay up late are prone to eye fatigue, and vitamin A can improve the adaptability of eyes to dim light. Therefore, night shift workers should supplement more vitamin A. animal liver, egg yolk and milk contain more vitamin A. Broccoli, carrots, spinach, wacai, lettuce, rape, Dutch beans, mango, stem, batch of carrots in the home content is higher, carotene can be converted into vitamin a body needs. night shift workers also need to supplement the right amount of vitamin C. If the human body lacks vitamin C, it will appear the symptoms of decreased resistance, fatigue, irritability, gingival bleeding, weight loss and so on. Vitamin C mainly exists in fresh fruits and vegetables, vegetables with more vitamin C are pepper, chrysanthemum, beans, spinach, potatoes, leeks, etc.; fruits with more vitamin C are sour jujube, tangerine plum, lemon, etc. < / Li > < li > increase protein intake staying up late virtually improves labor intensity and increases energy consumption, so we should increase protein intake. Protein is an important component of many physiological active substances in the body. It participates in the regulation of physiological functions and is one of the energy sources of the human body. Animal protein belongs to high-quality protein, because animal protein contains a variety of essential amino acids for human body. Sufficient protein can not only ensure human health, but also improve work efficiency. So people who often stay up late should eat more lean meat, eggs, fish, shrimp, bean products and other protein rich foods. < / Li > < li > don't eat too many sweets some people think that staying up late will consume more energy, so it's wrong to eat some sweets to supplement energy. Because although high sugar food contains more calories, it can make people excited at the beginning, but it consumes vitamin B, which makes people tired and fat easily. So people who stay up late should not supplement their energy by eating sweets. < / Li > < / OL > in addition, workers who stay up late must also make reasonable arrangements for their own eating time. Take the night shift from 23:00 p.m. to 6:00 a.m. next day as an example, breakfast time can be arranged from 6:30 to 7:00, lunch time can be arranged from 11:00 to 12:00, dinner time can be arranged from 16:00 p.m. to 17:00 p.m., and dinner time can be arranged from 24:00 p.m. to 0:30 p.m.

Stay up late recipe

In order to ensure the energy of workers staying up late, the following recipes can be used for reference: < UL > < li > stewed Eucommia ulmoides Oliv with pork loin Eucommia ulmoides Oliv 25g, pork loin 1 (remove fascia), appropriate amount of water, add water for about 1 hour. It can be eaten once a day or every other day. It has the effect of nourishing liver and kidney, strengthening tendons and bones. it is mainly suitable for those who feel back pain, back epilepsy and limb weakness after staying up late. < / Li > < li > lotus seed and Lily pot lean meat lotus seed (cored) 20g, pig lean meat 100g, Lily 20g. Put the three together, add the right amount of water, and add the right amount of salt and other seasonings after the meat is cooked and rotten, once a day. this kind of food has the effect of clearing the heart and moistening the lung, replenishing qi and calming the nerves. It is mainly suitable for those who stay up late, such as cough, insomnia, irritability, palpitation, etc. < / Li > < li > stew duck eggs in raw land 20g in raw land, 1-piece duck eggs, add appropriate amount of water and separate. Remove the shell of the duck eggs after they are cooked, add 20 tons of old people's juice for 20 minutes, and add a proper amount of rock sugar. You can eat eggs and drink juice, once a day or 2-3 times a week. this kind of food has the functions of Nourishing Yin, clearing heat, generating body fluid and relieving thirst. It is mainly suitable for people who have dry mouth and throat, swollen and painful teeth and feet, and fever of hands and feet after staying up late. < / Li > < li > black mullet soup 250 grams of powder Pueraria (powder skin made from Pueraria), wash and cut into pieces, 1 piece of black mullet, add appropriate amount of water. After the fish is cooked, put shredded ginger, salt and other seasonings for seasoning. Eat fish and drink soup once a day or every other day. this kind of food can relax muscles and activate collaterals, replenish qi and blood, and relieve muscle pain

Chinese PinYin : áo gēng shǒu yè