“In the evening, the Yang energy of the body is already insufficient. If one persists in staying up late, the first thing that suffers is the Yang energy, followed by the Yin essence.People who frequently stay up late often appear haggard and may seem older, which is due to the “damage to Qi and Blood.”

For those who stay up late, it is important to specifically nourish Yang energy and Yin essence. In the morning, the focus should be on replenishing Qi, while in the evening, the emphasis should be on nourishing Yin essence. Herbs that replenish Qi include Huang Qi (Astragalus), Dang Shen (Codonopsis), Ren Shen (Ginseng), and Huai Shan (Chinese Yam), which can be used to brew tea or made into medicinal pastes. Foods that are slightly cooling, such as yogurt, can help nourish Yin essence. It is also recommended for those who frequently stay up late to consume more Gou Qi Zi (Goji Berries), as they can nourish blood, replenish the kidneys, and support the liver, making them beneficial for those who use their eyes for extended periods. Gou Qi Zi can be consumed in various ways; it can be steeped in water or cooked with rock sugar until soft and then stored in the refrigerator. “Adding some Hei Dou (Black Beans) is even better. After making the paste, take a spoonful every morning, about two to three grams is sufficient.”Ingredients for Gou Qi Hei Dou Paste: Gou Qi Zi, Hei DouMethod: Add a small amount of rock sugar, simmer until it reaches a paste-like consistency, then store in a sealed jar in the refrigerator.Dosage: One spoonful every morning.Nourishing the Spleen and Heart: Late Night Snacks Should Be Minimal and RefinedIn addition to easily damaging Yang energy and Yin essence, those who stay up late are also prone to harming the “Heart” and “Spleen.” Traditional Chinese Medicine (TCM) believes that “overwork injures the Heart and Spleen,” and “the Spleen is the foundation of postnatal life, the source of Qi and Blood production.” Therefore, those who stay up late should pay attention to nourishing the Spleen and Heart in their diet. Foods that strengthen the Spleen include Huai Shan and Dang Shen, while foods that nourish the Heart include Hong Zao (Red Dates), Gou Qi Zi, and Gui Yuan (Longan). As for late-night snacks, while it is generally not a good habit for most people, those who work at night can appropriately supplement with high-quality foods. “What you eat at night should be more nutritious, but it should be in small amounts. TCM believes that ‘if the stomach is not harmonious, sleep will be disturbed.’ Eating too much can affect sleep. He suggests that cakes, milk, and yogurt can be good options for late-night snacks, but they must be warm. Consuming cold foods for a long time can harm the Spleen and Stomach.”Exercise: Intensity Should Not Be Too HighRegarding exercise, Wang Qinghai believes that those who stay up late should avoid high-intensity workouts and keep the duration short. “Each exercise session should typically not exceed one hour. If you feel refreshed and energetic after exercising, it indicates the right amount of exercise; if you just want to lie down and sleep afterward, it means you have overdone it. Such simple methods are easy to master!