When staying up late, it always feels like time is stolen, and a little more time means more things can be done. But when you wake up the next day, you feel dizzy, fatigued, and scattered, as if your body has been drained. Your body needs rest more than you think.
✅ Follow this guide to help your body gradually recover from the damage caused by staying up late.
Adjust Your Schedule: Rebuild Your Biological Clock
1、Don’t rush to catch up on sleep; stabilize your rhythm first. Even if you stay up until the early hours, get up on time the next day. Lying in bed will disrupt your biological clock, making subsequent sleep even worse. It’s recommended to limit afternoon naps to 15-30 minutes. Anything longer will make you feel more tired. If you’re really sleepy during the day, try meditation or closing your eyes to rest instead of napping.
2、Pre-sleep rituals are important. Turn off electronic devices one hour before sleep to avoid blue light, which inhibits melatonin production. Try listening to light music, soaking your feet (just enough to sweat slightly), or drinking warm milk. Keep your room dark and quiet, using blackout curtains and earplugs to aid sleep.
Diet Adjustment: Nourish and Repair from Within
1、Breakfast is a lifesaver for night owls. Make sure to have a high-protein breakfast! Eggs, yogurt, and tofu can quickly replenish energy and kickstart metabolism. Avoid greasy or fried foods. It’s recommended to pair it with oatmeal or whole grain bread to help stabilize blood sugar.
2、Supplement vitamins and antioxidants. Staying up late lowers immunity, so eat more fruits rich in vitamin C, like oranges and kiwis. Nuts and deep-sea fish can provide vitamin E and high-quality fats. Herbal teas like chrysanthemum and cassia seed tea, or goji berry tea, can strengthen your constitution and protect your liver and eyes.
3、Drink plenty of warm water and stay away from caffeine. Drink at least 8 cups of warm water a day to speed up the metabolism of toxins caused by staying up late. Avoid coffee and energy drinks, especially in the evening, as they can affect your sleep quality.
Moderate Exercise: Activate Your Body’s Energy
1、Light aerobic exercise. Walking, jogging, or yoga are low-intensity exercises that promote blood circulation and relieve muscle stiffness. Avoid intense workouts that add extra strain on your heart. Aim for 30 minutes a day with light sweating.
2、Massage acupoints to improve circulation. Traditional Chinese medicine recommends tapping the spleen meridian from the calf to the abdomen between 9-11 AM, 5-10 times per side, to help strengthen the spleen and remove dampness. Regularly pressing the Zusanli acupoint (3 inches below the knee) also helps strengthen the spleen and stomach.
Eye Care and Liver Nourishment: Relieve the Aftereffects of Staying Up Late
1、The 20-20-20 Eye Care Rule. Every 20 minutes of screen time, look at an object 20 feet away for 20 seconds. Pair this with eye exercises or a warm compress to alleviate dryness and fatigue. Blueberries, carrots, and fish liver oil are rich in eye-healthy nutrients and can be taken appropriately.
2、Night is the liver’s golden repair time. The liver meridian is most active between 1-3 AM, so try to sleep before 11 PM. During the day, drink chrysanthemum and cassia seed tea or eat foods that nourish the liver, like goji berries and black sesame.
Chrysanthemum and Cassia Seed Tea，Click the link below to purchase: