How to recover after an all-nighter

Many people have to work overtime at night due to work needs. In order to avoid feeling sleepy at night, most people use coffee to refresh themselves. However, if they work overtime for a long time, they will develop the habit of staying up late, which will have a great impact on their physical health, especially staying up all night will cause greater harm. So, how do you restore your physical strength after staying up all night? This requires proper rest during the day and dietary adjustments.

1. Caffeine:

Caffeinated drinks are the favorite of people who stay up late. Although caffeine can refresh you, it will consume the B vitamins in the body that are related to nerve and muscle coordination. People who lack B vitamins tend to get tired more easily, and are more likely to form a vicious cycle. In addition, drinking such caffeinated beverages on an empty stomach at night can irritate the gastrointestinal mucosa and cause abdominal pain.

2. Sweets:

Some people think that eating sweets can replenish calories, but in fact, sweets are also a big taboo when staying up late. Don't eat too many sweets after dinner or when staying up late. Although high sugar is high in calories and can make people excited to a certain extent, it will consume B vitamins, leading to the opposite effect and easily causing obesity problems.

3. Oral solution:

The main ingredients of the stimulating oral liquid available on the market are vitamins B, C, caffeine, Chinese herbal ingredients, etc. They have certain effects, but frequent drinking will cause dependence. Furthermore, the potential negative effects of these oral solutions are still unknown.

Nutritional supplements

Generally speaking, the preventive health care for staying up late depends on daily diet, but it is also essential to supplement some special nutrients. Do you need a reason to take nutritional supplements?

Reason 1: To reduce fatigue

People who stay up late will have an increase in demand for vitamins B, C, etc. If intake is insufficient, it will increase. If it is insufficient, it will increase the feeling of fatigue, and in severe cases it will affect health.

Vitamin B group: There are many members of the vitamin B group, including folic acid, niacin, vitamin B6, vitamin B12, etc. They not only participate in metabolism, provide energy, and protect nerve tissue cells, but also help calm nerves and relieve anxiety and tension.

Folic acid: Dark green leafy vegetables and legumes are rich in folate, which helps repair cells, prevent infection and anemia;

Vitamin B6 or niacin: Vitamin B6 or niacin is found in liver, fish, whole grains, soy foods, and fruits and vegetables, which can maintain skin health and slow down aging;

Vitamin B12: related to memory and concentration. Food sources include red meat, milk, cheese, etc.

In addition to dietary intake, vitamin pills can also be used as supplements. Each member of the vitamin B complex has its own function, but they need to coordinate and cooperate with each other. They work as a team in the human body. Taking only single vitamin B6 or B12 will not be very effective, so the vitamin B complex must be supplemented together.

Supplementing vitamin C: can reduce the secretion of hormones such as adrenaline. Tomatoes and oranges contain large amounts of it.

Light diet: Prepare more vegetables, fruits and other light foods for dinner on the day you stay up late, which can make you more energetic when staying up late.

Replenish calories: Eat some fruits, vegetables and protein foods such as meat and eggs to replenish your energy, but don't eat too much meat and fish. You can eat more dried fruits such as peanuts, almonds, cashews, walnuts, etc. They are rich in protein, vitamin B, vitamin E, minerals such as calcium and iron, and vegetable oils, and the cholesterol content is very low, and they have special effects on restoring physical fitness.