How to Survive a Late- Night Shift. Get as much light as possible, especially before 4 or 5 a. Your goal here is to reset your circadian clock later. Keep one or two (the bigger, the better) near your computer or workstation (they're available at Target. Amazon. com for about $5. Turn off the lightbox by 4 or 5 a. News; Health; Gout risk increased by 'Western diet' of red meat, fries and sweets, study suggests. Stretch. As little as 1. Exercise can also help combat stress by lowering levels of the stress hormone cortisol. Try to get at least 1. Have a high- protein, high- fiber meal. This gives you a steady stream of energy. Good options include a salad made of quinoa (a grain that's high in protein), chopped veggies and beans, or yogurt mixed with whole- grain cereal with at least 5 grams of fiber or lowfat granola and raisins. In general, you should eat every four hours to keep blood sugar and energy levels stable. Snack on nuts. When you don't get quality sleep, your body needs energy and craves carbs, which can pack on the pounds. Instead, grab a handful of nuts. About an ounce (enough to fill the center of your palm) should do the trick. If you have a sweet tooth, try a peanut butter and banana sandwich on whole- wheat bread, or a fruit- and- nut bar (such as one from Larabar, KIND or Kashi TLC). Hydrate. It's easy to confuse thirst with hunger. Water's best, but if you need a little sweetness, add just a splash of 1. Draw the blinds (if possible, and especially if you're near a window) during your last two to three hours of work. This creates a psychological signal for your body to start winding down. When Your Shift Ends. Have a light meal. Do this ASAP to avoid eating right before you go to sleep, when your system should be winding down. Experts agree that putting on sunglasses before you walk out the door is the way to go, but be sure you're taking safety into account. Standard glasses are fine if you're getting a ride or taking public transportation, but if you're driving yourself, choose . 4 Guidance for Employers and Employees on Night and Shift Work The Health & Safety Authority 3. Effects of Night and Shift Work 3.1 Introduction There is a. If you can’t go see the fireworks tonight, you should get your butt over to our Twitch channe l where we’re starting up our playthrough of Heavy Rain. Find the latest health news, from diet advice to features on the healthcare industry. Updates, information and more. Emily Ratajkowski says her chest size has prevented her from getting roles. They enhance contrast, so you'll see better behind the wheel. Go to sleep as soon as you can. This will help ensure that you get the sleep you need. Make your bedroom as dark as possible, wear an eye mask and keep the thermostat low (your body sleeps best in cool temperatures). If you're really struggling to fall asleep, ask your doctor about taking a melatonin supplement. Even though it's available without a prescription, some people wake up very groggy from it, and taking too much can cause serious side effects such as nightmares, so be sure to check in with your physician before you try it. Sara Reistad- Long is a health writer and reporter and the cofounder of Svelte. Nutrition, Fitness, Medical, Wellness - MSN Health & Fitness. Top workouts to get flat, sexy abs. Say, “So long, muffin top” with these effective tummy- sculpting workouts created just for women. See All Workouts.
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