A guide for middle-aged people to watch the European Cup

When I was a child, when my old man was still an avid fan, he often found him up in the middle of the night to watch the game. At that time, I still couldn't understand the enthusiasm. In my understanding, the excitement of football matches is far less frequent than basketball. The green stadium is full of lengthy tug-of-wars, and sometimes you can't score a few goals in a 90-minute game.

Then I started to have a little interest in football and became a pseudo-fan. When I was in middle school, I tried to watch the World Cup with him once at night. After that, I seemed to awaken something, and I began to understand the charm of football and the pleasure of staying up late to watch the game-people's sensory nerves at night will be more intense. Sensitive, intense sleepiness brought about by circadian rhythm changes and intense ball games will make us excited; the physical exertion caused by staying up late will make us feel hungry, and we can’t help but want to eat supper... so cold beer/drink And the delicious supper has become the best partner for all fans who stay up late to watch the game~ It also makes staying up late to watch the game more tempting.

In the recent circle of friends, many friends who stayed up late to watch the game posted the status, some of them held beer toasts in groups, and some cried and complained that they couldn’t stay up all night, and they had no status at work the next day...

Once a person reaches middle age, it seems to gradually become unable to stay up late. We tend to find that we get tired more and more easily, our energy is getting worse, and our body is getting worse every day. I finally stayed up all night and watched a game, and the crematorium resumed work the next day: my work condition was declining, my concentration was not concentrated, and I was tired and dozed off. but! As an avid fan, it seems to be the minimum standard to do a game against the team you support. Staying up late is nothing~

what? Worried about the harm of staying up late, but also want to watch football? Are there any methods or tips that can help us stay up late and appropriately reduce the damage caused by staying up late? Of course, in today's small article, Ai Lu will tell you some "correct" ways to stay up late from his professional point of view.

About staying up late

The first is the definition of staying up late. Usually we talk about staying up late, which refers to irregular work and rest, sometimes late and early, reverse day and night and lack of sleep. So if it is a regular night to sleep and wake up late, does it count as staying up late? Not counting, this kind of sleep phase should be called backward shift. So the point of staying up late is "irregularity."

Does staying up late hurt your body? The answer is yes, long-term staying up late will definitely hurt your body, but the occasional short-term staying up late actually hurts little, or even negligible. So don’t worry about the risk of sudden death if you stay up late to watch a game or two. This probability is very small. What we have to do is to be careful not to make too many “taboos” that are not good for health when staying up late.

The first taboo-supper

Compared with worrying about the harm of staying up late, the supper when staying up late actually puts a heavier burden on our body.

As fried chicken barbecue crayfish has gradually become the first choice for young people’s midnight snacks, many people will prepare a table full of midnight snacks to welcome the arrival of the game when they stay up late to watch the game. This is precisely the last thing that should not be done in the process of staying up late. . Heavy oil and heavy salt will increase our gastrointestinal burden, affect sleep and health, and there is a risk of serious obesity~~~

Then stay up late and stop eating? In fact, it is possible, but pay attention to the amount and type. At night, try to eat a moderate and light diet, such as eating a little biscuits when you are hungry, and a little milk to satisfy your hunger. And if you insist on not eating hungry, you may be more energetic. When you are hungry, people will secrete a stimulant called "orexin", which will urge us to not sleep and to get up to find food. So adding a little ability before going to bed can also relieve some of the excitement brought by staying up late and help us fall asleep again in the middle of the night.

The second taboo-alcohol and stimulants

Wouldn't it be okay if you don't have a snack and a little wine? No way. Can you refresh yourself with some coffee? No way. Smoke a cigarette? Also try not to.

This type of neurostimulant may keep us excited when watching a game, but it will seriously affect our situation in the second half of the night... For example, if we drink alcohol while watching a game, we may fall asleep quickly when we return to bed with sleepiness. However, the quality of sleep in the second half of the night can be called a nightmare-there will be a variety of night waking and nocturia, dry mouth, and headaches and tinnitus the next day, which are called "hangovers"; smoking or drinking If you have coffee, you may be energetic, it is difficult to fall asleep again, and you may open your eyes and other morning situations.

Therefore, during staying up late, we need to pay attention to the intake of such mentally exciting substances. Whether it is alcohol or smoke, tea or coffee, we should try our best to Say No, and the Buddha can watch football...

The third taboo-prolonged sleep

After staying up late at work, the next day I feel boring, and I went to bed early if I went home from get off work. Or I just stayed up on Friday and Saturday, and just slept dimly when I didn’t go to work the next day... These are people who stay up late. Common compensatory behavior is also called revenge.

Although the notion of "staying up late to make up for sleep will be better" has been deeply rooted in the hearts of the people, but since it has appeared here, he is actually wrong. Our daily sleep time is relatively fixed. If one day sleeps too much, it may be affected the next day, and sleep demand will be reduced accordingly; but conversely, if one stays up all night, the next day’s sleep demand will be true. It will become relatively vigorous. If it is not troubled by insomnia, it may be okay to doze off, but it is also recommended that you do not deliberately extend the time for nap and doze. Control it to 30 minutes or less. A nap is enough to restore energy. Maintain a normal schedule. Long-term replenishment after staying up late will not only not make our sleep better, but will further disrupt our biological clock, ranging from disordered sleep phases to insomnia problems such as difficulty falling asleep.

The fourth taboo-wrong scene

Where is the best scene to stay up late to watch football? That's right, it's definitely the TV in the living room, not the bedroom or even the mobile phone while lying in bed.

I said before that one of the ways to deal with insomnia is to "do not lie in bed and do things that have nothing to do with sleep". Playing with mobile phones in bed will affect the conditioned reflex between sleep and bed, which is a bad sleeping habit, so stay up late to watch The same principle applies to the ball. Choose to sit and watch the ball in the living room as much as possible (don’t even lie down, fall asleep later~)

The choice of lighting is also exquisite. Many people may not turn on the light at all or just turn on a small dim light in exchange for a sense of atmosphere. In fact, this is also wrong... When you stay up late to watch the ball, turn on the headlights as much as possible. When the brightness difference between the illuminated screen and the surroundings is large, It will affect our vision, cause asthenopia and even myopia.

Concluding remarks

Well, the above are some reminders from the therapist's point of view for everyone to stay up late to watch the game~ I hope everyone can watch the game rationally, pay attention to their bodies, and arrange their work and rest reasonably while maintaining their love for competitive sports. If you think this article is helpful to you, please don’t be stingy with your likes and rewards