Three measures to help shift workers get more sleep.

People who work shifts will also reduce their sleep time because of family responsibilities, such as spending time with their wives, looking after children or the elderly. According to statistics, these people sleep less 1.5 hours than those who work during the day. Among them, about14 people will fall asleep at work.

Long term? Black and white upside down? It will disturb the normal biological clock of the human body. Night light can inhibit the production of melatonin, leading to the decline of human immune function. So, how can people who work shifts get more sleep? Experts suggest that it can be improved from the following aspects:

First of all, in terms of work arrangement, if the working time is 12 hours, that is, two shifts, it is recommended to limit the number of consecutive night shifts to four days. Working hours of 8 hours shall be limited to 5 days. Moreover, it is best to rest for 48 hours after continuous night shift. If possible, try not to arrange more than 1 black and white classes within one week. Because it is much more difficult for our bodies to cope with the constant changes of day and night shifts than to work only in the day shift or night shift for a long time. In addition, it is also necessary to avoid commuting to work for too long, which will greatly reduce the time for catching up on sleep.

In terms of living habits, many people often can't sleep after work, so they will watch movies, surf the Internet or eat midnight snacks, which will make it more difficult to sleep. When working at night, it is best to exercise in the morning, jogging, swimming for 30 to 40 minutes and other aerobic exercises can be done. For people who often work shifts, the bedroom is less decorated with red, because red has an exciting effect on nerves.

In terms of diet, people who often work shifts should eat more cucumbers, tomatoes, bananas and carrots. Studies have found that these four fruits and vegetables contain plant pinecones, which are similar to human pinecones and can effectively improve sleep. Minimize the intake of animal fats and sweets that affect digestion. Don't eat food or drinks containing coffee, alcohol and nicotine, which will only temporarily give people the illusion of normal physical activity and make sleep time more disordered.