To get back in shape quickly the day after a late night, try the following suggestions:
Supplemental sleep: although catching up on sleep after a late night may not completely eliminate the effect\s of a late night, proper sleep still helps to restore energy and mental performance. If possible, try to catch up on some sleep during the day the next day.
Eat right: Choose foods rich in protein and vitamins, such as eggs, milk, lean meat, beans, and fresh vegetables and fruits. These foods help replenish the nutrients your body needs and help restore your energy.
Moderate exercise: Doing moderate aerobic exercise, such as walking, jogging or yoga, can improve blood circulation, increase metabolism and help the body flush out toxins, thus recovering faster.
Hydration: Staying up late can easily lead to dehydration, so drink plenty of water the next day to keep your body well hydrated.
Massage and relaxation: Getting a head massage or using a hot compress can help relieve fatigue and tension. Also, try relaxation techniques such as deep breathing, meditation or yoga to help restore calm to the body and mind.
Avoid staying up late again: To keep your body healthy and in good spirits, try to avoid staying up late continuously. If you must stay up late, try to make preparations in advance, such as arranging work, diet and rest.
Take a lunch break: If conditions permit, take a proper lunch break in the middle of the day, which helps to restore your physical and mental state.
Please note that the above suggestions are just some ways to help you recover your condition quickly after staying up late, but they can't completely eliminate the damage to your body caused by staying up late. Therefore, in order to keep your body healthy, it is best to avoid frequent late nights.