下夜班补觉不能无节制

duijunshi · 发表于 2024-12-15 17:58:17

夜班族出现的一切不适，是因为体内生物节奏难以与外界环境同步变化所引起的。只要掌握正确的健身之道，夜班族是完全可以守住健康的。

保证睡眠质量

认真安排睡眠环境白天睡眠需要黑暗、安静北京哪家医院白癜风最好、舒适的环境，所以要用厚重的窗帘挡住阳光，或用特殊的遮光窗户。周围环境嘈杂时，可以佩戴舒适的耳塞。还应当有一个舒适的床垫。睡前最好洗个温水澡或进行简单的自我按摩、做放松操。

选择良好的睡姿建议先采取右侧卧位，俯卧位最不可取。枕头的高度以肩到北京哪家医院白癜风最好同侧颈部的距离为宜。

保证睡眠时间

保证7～8小时睡眠一般来说，夜班工作者在24小时内的睡眠时间应保证在7～8小时。如果实在无法安睡，可在医生指导下酌情服用催眠药物，但切勿形成药物依赖。一般从早晨睡至午后为宜，北京治疗白癜风的好医院切忌无节制地补觉。

别总靠咖啡、香烟提神如果睡不足7小时以上，就应当学会小睡，哪怕能睡10～20分钟，也可以使上班时大脑清醒、精神振作起来。实践证明，长期依靠咖啡、热茶及香烟来维持兴奋的方式是不可取的。

适当活动

起床后应进行适当的室外活动，如读书看北京治疗白癜风的医院报、侍弄花草，或游园逛街，以活动筋骨、舒畅身心，进而提高工作效率。

加强营养

无论是体力劳动还是脑力劳动，长期上夜班的人都要比正常作息者的消耗大，所以，需适当加强营养。

进食要有规律上大夜班者，中间要加一次餐。下夜班后，不要空腹就寝，应适当进食后再休息。但也不能饱餐后立即上床睡觉，甚至吃饱一顿沉睡一天。更不能一点儿不吃，倒头就睡。

选择适当的食品在加餐中，应多吃易消化的富含蛋白质和碳水化合物的流质食物，如豆浆、菜汤、甜点、新鲜水果和蔬菜等。这样既可满足白天睡眠时的热能和体液代谢之需，又不会因进食脂肪过多而出现饱胀现象。此外，为了维持正常的视觉，可多吃些富含维生素A的食物，如动物肝脏、奶类、蛋类等。五大丰胸法五管其下让您再度发育

匿名 *发表于 2025-12-23 14:07:51* · 发表于 2025-12-23 14:07:51

匿名 *发表于 2026-1-2 17:11:04* · 发表于 2026-1-2 17:11:04

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[课件] 下夜班补觉不能无节制