arrival in Canada, found that people who stay up late will be around more. People tend to sleep rather late for various reasons, but the long run will lead to adrenal hormone secretion, sebum disorder detrimental to health. Often stays up late working overtime, night work or nightlife like “night owl”, from the diet, psychological, and other aspects of work and rest to adjust in order to facilitate the body's self-care.

body's adrenal hormone sebum with the promotion of human carbohydrate metabolism, to protect the development of muscle function, and its secretion peak in the pre-dawn, it's the best sleep time 22:00 to 6:00. When people do not sleep in the sleep will lead to increased adrenal hormone secretion of sebum, leading to low immunity, colds, illness. Sleep too late, Shuiqi will appear dark circles, sleep longer they have weak sense of fatigue or even feel sick. Over time, not only lead to insomnia, but also cause lack of concentration, work efficiency is low.

long-term stay up all night should follow the following recommendations to promote and make corresponding changes in human endocrine rhythms, biological clock to form their own health.

from now to improve your diet

diet: better nutrition, less choice of high quality should be high energy, fat and vitamins in foods such as milk, beef, pork, fish, legumes, fruits, and frequently eat nuts, jujube, longan, peanuts and other nuts, may play anti-fatigue effect.

exercise: According to their age and interests, choose a number of projects targeted physical exercise. If you feel bad when the energy stays up late or fall asleep, not barely holding on, the best timely rest; if the need can not rest because of work, not rely on coffee, tea and cigarettes stimulation to stay awake because caffeine can stimulate the secretion of brain excitability material, easily lead to insomnia, but also to increase blood lipid levels, cardiovascular health hazards, but cigarettes are caused by high blood pressure, diabetes, cardiovascular disease risk factors. The best place to do simple activities, such as in situ Man Buzou, shadow boxing, kneading temple, or do some bending, kick, turn neck, limbs and head and neck and other activities in the gym.

daily routine: work need to be adjusted according to circadian rhythms, and flexibility to work and rest time, and constantly revised to adapt.

psychological: as much as possible to eliminate the psychological burden, not to worry and fear over night, should face the reality, confidence in maintaining a happy mood and high mood, which helps to eliminate stress.

sleep: late night should immediately stop from Lian Zhouzhuan day and night. Even with plenty of spirit again, it should be promptly added sleep, take a nap after lunch should be arranged to facilitate the restoration of physical strength, pull themselves together.

(taken from the Canadian “star of life”)