First, we should pay attention to psychological barriers.

The inversion of work and rest time will bring a series of physical problems, and psychological problems will also appear over time, such as sleep disorders and depression. Many night shift workers often can't take good care of their families because of the reversal of work and rest schedules, and it is difficult to fulfill their responsibilities as husbands, wives, children and parents, thus causing some contradictions.

With the decrease of their participation in social activities, such as social information isolation, less communication with family and friends, and insufficient psychological release, they should be adjusted appropriately.

Second, ensuring sleep is the key.

Sleep disorder is a big problem that puzzles night shift workers. Night shift workers have to go to work at night and sleep during the day, but sleep during the day is often affected by sunlight and noise. , so that night shift workers can not be compensated for their physical and mental losses after their daily work, which makes their fatigue worse and even causes symptoms such as loss of appetite, anxiety and irritability.

Many people who work at night shifts are obviously in poor spirits, listless during the day and often doze off at night shifts. They can't sleep at all when they should be sleeping. After a long time, it shows symptoms such as irritability and anxiety, which turns into depression.

To adjust the law of life reasonably, you must sleep when you should, but you must never sleep until the end, and you must not eat or drink halfway. It is necessary to eat in the middle, so we should eat on time.

Generally, about 8 hours of sleep every day can make the body get enough rest. Moreover, when sleeping during the day, if the environment is too bright, it is best to use an eye mask to improve the quality of sleep.

Third, increasing nutrition is the key.

Dinner is the main meal of night shift professionals, which can account for 30%-50% of the total calories. You can use high-protein food, and the meal time is arranged one or two hours before going to work. The calories of Chinese food can generally account for 20%-25% of the total dietary calories, and the calories of breakfast can generally account for 15%-20% of the total dietary calories, and should be mainly carbohydrates that are easy to digest and absorb.

Night shift workers should ensure adequate calorie intake, and long-term night shift workers can eat supper during night shift. Eat more nutritious foods, such as milk, eggs, lean meat and bean products. Eat light, delicious and soft meals and supplement foods rich in vitamin A, such as animal liver, egg yolk and roe. Eat more fruits or fresh juice. It is also beneficial to take some multivitamin supplements under the guidance of a doctor.