Four Suggestions to Reduce Night Shift [Damage Value]

Statistics show that, One third of human life is spent in sleep, Therefore, adequate time and high-quality sleep are very important to maintain good health. Working shifts, People who need to work night shifts frequently, It is often difficult to ensure sleep quality, It is easy to produce a series of mental and physical symptoms. [Shift] Work, It is easy to affect health. In modern society, Long-term irregular sleep is very common. Such as doctors, nurses and some workers who work shifts, They often work night shifts, The working hours are inconsistent with the social routine work and rest time, It is easy to have various sleep problems. The establishment of sleep and awakening cycles is related to long-term environmental factors. Most people wake up during the day. Sleep at night, This creates the [biological clock] phenomenon. On the contrary, Some people need to wake up at night, Participate in the work, While sleeping during the day, Then his biological clock will adjust accordingly, The rhythm is also opposite to that of most people. Although some people can readjust and maintain the adaptive [sleep-awakening] rhythm after working on shifts, many people also suffer from sleep disorders and other problems, which will seriously affect their physical and mental health and normal life. 1. Healthy shifts can cause sleep problems and may lead to chronic sleep disorders; Irregular diet during night shift may cause or aggravate gastrointestinal diseases; Long-term night shift, poor sleep quality and fatigue will also increase the risk of cardiovascular diseases. Some people may take drugs or drink alcohol to improve sleep and reduce awakening disorders caused by shifts. But this may lead to drug and alcohol dependence. 2. Emotional expression Due to insufficient sleep or poor sleep quality, It is difficult for people to produce positive emotions such as calm, satisfaction and energy. On the contrary, it is easy to produce negative emotions such as fatigue, nervousness, pessimism and anger. At the same time, People’s control over negative emotions or excessive excitement will also decrease, Often there is no restriction on inappropriate behavior, For example, some casual venting behaviors. 3. Imaging studies affecting the working brain show that, Lack of sleep can have a great impact on the prefrontal cortex, Perception, cognition and psychomotor abilities will generally decline. Tasks requiring high cognitive skills, Such as the need for innovation and flexibility in dealing with unforeseen events, The ability to co-ordinate when plans need to be revised, The ability to anticipate the need to assess risks will be impaired. Sleepiness caused by tiredness will accumulate over and over again with the work cycle. Causing work errors, judgment errors, efficiency reduction, etc. 4. The total sleep time caused by personal safety shift is reduced, and the sleep quality is poor. It will also reduce people’s daytime alertness and impair their cognitive function. In this state, People’s drowsiness can easily and quickly change into sleep. The direct consequence is that people’s alertness will be reduced. Sometimes there are even potential safety hazards. For example, tired driving, etc. 5. Family and Society for most shift workers, Most of the time after work is mainly used to restore sleep, It is quite different from the life rules of relatives or friends. This may have many negative effects. For example, marriage is not harmonious, social relations are damaged, etc. 4 Suggestions for Improvement 1. Adequate sleep time is needed for people who work shifts for a long time. Ensure that you have enough sleep time during intermission. 2. Sleep environment: When sleeping comfortably, The light in the bedroom should be dim, Be quiet, At the same time, avoid using substances that affect sleep before going to bed, Such as alcoholic beverages, coffee, etc. 3. Arrange your time reasonably to ensure that you have enough time for social activities. Reasonable arrangement of duty time and social activities schedule, even if there is no work, also want to stick to this schedule. 4. Use light to adjust the night shift, can use sufficient light to promote oneself to adapt to the new rotation as soon as possible, will also help to enter the next sleep cycle.