How to maintain a lot of overtime work

When there is a lot of overtime, maintenance can be achieved by adjusting the diet structure, following a regular schedule, moderate exercise, psychological adjustment, and supplementing nutrients. Long term staying up late at work may lead to gastrointestinal dysfunction, weakened immunity, endocrine disorders, and other issues that require comprehensive intervention.

1. Adjust the diet structure

It is recommended to choose foods that are easy to digest and have high nutritional density, such as oatmeal, steamed egg custard, and miscellaneous grain rice as overtime meals. To avoid high oil and high salt takeout, prepare high-quality protein rich chicken breast and dietary fiber rich broccoli in advance. Add nuts or yogurt between meals to avoid excessive blood sugar fluctuations that can affect concentration.

2. Regular sleep schedule

Try to set a fixed bedtime and wake-up time, and even if working overtime, it is recommended to finish before 1am. Arrange a 20 minute nap during lunchtime, and take a 5-minute rest with your eyes closed if you use them for more than 1 hour. Stop high-intensity mental activity 2 hours before bedtime and help fall asleep by soaking your feet or applying hot compress to your shoulders and neck.

3. Moderate Exercise

Engage in aerobic activities such as brisk walking, swimming, etc. three times a week, each lasting for at least 30 minutes. During work breaks, micro movements such as shoulder and neck wrapping and tiptoeing can be performed. When sitting for a long time, get up and move around every 45 minutes. It is recommended to squat against the wall or do yoga exercises in the office to improve blood circulation.

4. Psychological regulation

Relieves anxiety through mindfulness breathing and attempts to write work logs after work to release stress. Establish a social support system and form exercise groups with colleagues to supervise each other. If necessary, seek professional psychological counseling to avoid chronic fatigue caused by long-term suppression.

5. Supplementing Nutrients

Under the guidance of a doctor, supplement with appropriate amounts of complex vitamins B and vitamin C effervescent tablets. Replace caffeine drinks with goji berry and chrysanthemum tea, and consume brain boosting foods such as black sesame and walnuts in moderation. People with gastrointestinal discomfort can take probiotic preparations for a short period of time, but should not rely on health foods.

It is recommended that long-term overtime workers undergo annual health check ups, with a focus on liver function, thyroid function, and cardiovascular and cerebrovascular indicators. Prepare health tea drinks such as Huangqi and jujube water on weekdays, and maintain sufficient lighting in the working environment at night. When symptoms such as persistent headaches and palpitations occur, timely medical attention should be sought to avoid excessive overexertion and organic diseases. Establish a work priority management system to fundamentally reduce ineffective overtime hours.