Many people who have worked at night shifts have the feeling that even after a whole day's sleep, they sometimes find it difficult to fully recover their physical strength. This situation is mainly due to the strong light and noise outside during the day, which is easy to affect sleep, that is, lack of deep sleep, so it is difficult for people to catch up on sleep during the day.
"If you can't work shifts, try not to arrange shifts. Following the laws of the human body is the right way of life. " The Korean side stressed.
Reasonable arrangement of shift time
"Frequent shifts are the most harmful to the human body." The Korean side suggested that if night shift is necessary, the shift time should be arranged scientifically and reasonably. Try to keep a long rest and adjustment time at the end of a shift, and never go to the day shift immediately after the night shift.
Some experts suggest that in order to let the body have an adaptation process, each class should last at least 7- 10 days, first on the day shift, then on the night shift, and finally on the night shift. Secondly, before the class is transferred, you must have enough rest, at least let yourself relax and sleep a little earlier. When working at night, try to use bright lights. Light can induce the human body to secrete melatonin, which will accumulate to a certain extent and make people feel sleepy. Therefore, when working at night, the light is bright and it is easy to fall asleep during the day. In addition, sleep during the day to avoid noise interference, but also pay attention to shading. Curtains are most suitable for shading cloth to avoid the wake-up effect of light.
Experts remind that if you can't sleep due to shifts during the day, you should seek medical advice in time and take short-acting sleep-promoting drugs when necessary. However, people who need to work night shifts don't have to worry too much about the damage caused by shift work. As long as we maintain physical and mental health, improve our awareness of self-care and scientifically arrange our life after night shift, we can avoid the impact on our health.
Experts suggest that people who often work night shifts should first eliminate the fear that night shifts will affect their health. There are two processes in human brain activity: excitement and inhibition. When people are working, working and studying, the excitement process is dominant, and the inhibition process is dominant during sleep. People's habit of working during the day and resting at night is gradually formed in long-term life. Working at night reverses this rule. At first, they were not used to it. After a period of time, they will gradually form new rules, which generally will not affect their health.
Besides reasonable arrangement of work, rest and life, what other methods can avoid the injury caused by night shift?
"People who often have to work night shifts should add some pine cones appropriately." South Korea pointed out that the human body began to secrete pineal hormone at 23 o'clock at night, which is very important for regulating and improving human sleep.
It is understood that scientists in the United States and Germany have found that the pineal gland in the human brain can secrete a substance that regulates the biological clock and controls sleep. The scientific community named it pineal hormone. Decades of clinical research has confirmed that pinecone is the strongest endogenous free radical scavenger found so far. It can effectively remove the garbage in the body and help people restore their baby-like sleep.
The Korean side pointed out that the supplement of pineal hormone can improve sleep and relax bowels, and it has certain positive significance for people who work at night to adjust jet lag and improve sleep.
As a shift worker, how should I take care of my health at ordinary times? Experts here also give some suggestions: First, we should ensure enough rest after night shift. If you are depressed at night, try to avoid smoking, drink strong tea and coffee to refresh yourself. In addition, don't eat stimulants casually to improve the efficiency of night shift. Caffeine, amphetamines and night-time stimulants only temporarily give people the illusion of normal physical activity, which will make sleep disorders more complicated. Second, strengthen nutrition. Diet should choose high-calorie protein, foods with high fat and vitamin content, such as milk, beef, fish, pork, beans and green vegetables, or choose anti-fatigue health food, which can play an anti-fatigue role. Third, strengthen physical exercise. According to one's actual situation, especially combined with age and interest, one can carry out physical exercise in a planned way to improve the body's ability to resist diseases. Fourth, proper psychological adjustment. If you work at night, you should make a schedule according to the work situation and constantly modify it to adapt. Try to eliminate unpleasant emotions to avoid anxiety and unresolved emotions in long-term work. 5. Women who often work night shifts, although they have a rest during the day, can't take the place of normal night sleep after all, which consumes a lot of their bodies. Therefore, women who often work at night shifts can not only pay attention to self-care measures, but also choose different treatment methods to regulate their bodies according to the principle of syndrome differentiation and treatment in traditional Chinese medicine.