Eight hazards of night shift
Impaired sleep quality
Some people may say, aren't you talking nonsense? You're working the night shift. Can you not ruin sleep?
No, the quality of sleep here is impaired, which means that after you work the night shift, even if you don't work the night shift, your sleep is destroyed by the night shift.
Health and safety in the workplace. According to a study published in the journal Safety, those who sleep less than 6 hours at night are twice as likely to have poor sleep quality as those who sleep more than 6 hours in normal class. You might say, so I work night shifts during the day to make up for it? Well, it's still not good Let's talk about it later.
Sleep magazine directly compares night shift workers and non-night shift workers, and finds that the 5- hydroxytryptamine of night shift workers is much lower than that of non-night shift workers! As a neurotransmitter, serotonin affects many factors in the brain, including emotional regulation and memory, and even affects people's personality. The key factor in the treatment of many mental diseases is also serotonin. Of course, there is no doubt that the reduction of serotonin will seriously affect the quality of sleep.
Unexpectedly, on the night shift, I actually gave less value to serotonin. Crying (5- hydroxytryptamine is involved in the production of happy emotions).
Increase the risk of diabetes
A large sample study involving BMJ 226,652 people shows that it is more painful for men to increase the risk of diabetes because of working at night than for women? The risk of diabetes in men increased by 1.37 times, and that in women increased by 1.09 times.
PLoS Medicine published another study, saying that people who work in shifts are more likely to develop type 2 diabetes, because this way of working affects insulin secretion.
Increase the risk of obesity
According to an article published in Science Translational Medicine, sleeping too little or sleeping against the biological clock can make people obese or suffer from type 2 diabetes. The results showed that when the subjects slept too little (5.6 hours) or went to bed when they shouldn't sleep, their resting metabolic rate decreased significantly and their postprandial blood sugar increased significantly.
It's a pity that many night shift workers put? Too little sleep? And then what? Sleep patterns that violate the biological clock? Alas, they are all occupied.
Increase the risk of breast cancer
A study involving 2500 women in the International Journal of Cancer gave a direct conclusion that night shift increased the risk of breast cancer for women by as much as 30%. More specifically, women who work night shifts for more than four years or work less than three times a week (less than three times because their biological clocks are more irregular) have a higher risk of breast cancer.
There are many studies on circadian rhythm and breast cancer, and the conclusions are almost the same. Long-term disturbance of rhythm will increase the risk of breast cancer. After the normal rhythm is disrupted, if there can be regular night shift, it is slightly better than irregular night shift. But the relationship between light and breast cancer is also a long-term research topic.
Cause metabolic changes
According to the Proceedings of the National Academy of Sciences, working at night can lead to a decrease in leptin secretion, which can lead to heart disease or diabetes.
Causing heart problems
BMJ's review of 34 studies shows that night shift is easy to cause heart problems. In fact, about 7% of myocardial infarction, 1.6% of ischemic stroke and 7.3% of coronary artery problems are caused by night shift.
What's even more frightening is that a study released by AHA in June this year shows that lack of sleep at night has caused so many problems. If you try to catch up on sleep during the day, it will be even worse! In this study, heart rate, blood pressure and norepinephrine in urine were tested. In these tests, subjects who sleep less than 5 hours at night are taller, taller and taller than those who sleep normally at night. However, people who lack sleep at night and make up sleep during the day have higher data indicators than those who only lack sleep during the day.
It is believed that this sleep mode of insufficient sleep and destroying rhythm may cause quite troublesome chronic cardiovascular diseases.
However, the researchers added that the specific situation needs further study of practical factors to consider.
Night shift work increases work-related injuries.
A study by the University of British Columbia found that if you work at night, the risk of work-related injuries is twice that of normal day shifts. In Canada, in 2006 alone, there were 307,000 industrial accidents related to night work.
The disorder of sleep and biological clock caused by night shift work may lead to fatigue and decreased attention of workers.
Increase the risk of depression
According to the research published in the journal International Occupation Environmental Health, night shift workers are more likely to suffer from MDD depression than non-night shift workers.
Another study published in the International Journal of Disability and Human Development holds that night shift work is not only related to MDD, but also related to almost all emotional disorders. However, regarding MDD, some experts believe that it may not be the fault of night shift, but the type of work done.
Night shift regimen
One: Enhance nutrition
Stay up late to replenish enough water to eat warm food instead of cold food. And you can add some foods rich in fat, protein and vitamin B, such as milk, beef, beans and fish. If you want to eat snacks, you can choose dried fruits, such as peanuts, walnuts, longan and jujube, which can relieve fatigue.
When you feel hungry, you should choose to eat fruit, toast, whole wheat bread, light side dishes and porridge. Take a vitamin B pill before staying up late. Supplementing vitamin B nutrition can effectively relieve fatigue and enhance anti-stress ability.
It is natural to choose a refreshing drink, preferably green tea, which can eliminate excess free radicals in the body. However, if the stomach is not very good, people suggest drinking Lycium barbarum soaked in water, which can also refresh you.
Second, strengthen physical exercise.
Physical exercise can enhance people's physical fitness, you can choose your favorite sports to exercise, and people who often stay up late and feel mentally deficient or always sleepy can do outdoor sports such as gymnastics and Tai Chi. If you use your eyes more in staying up late, it is recommended to stop and rest every 40 minutes 10 minutes, and every 1 hour 15 minutes. During the break, you can do eye exercises or overlook to relieve eye fatigue.
Three: reduce the psychological burden
People who often stay up late are prone to various psychological burdens, anxieties or fears. They should learn to maintain a good positive attitude and build confidence in themselves.
Four: adjust the circadian rhythm
People who need to stay up late often need to customize a reasonable and healthy schedule for themselves, and need to modify this schedule according to the changes of the situation.
Five: Don't stay up late.
Everyone knows the harm of staying up late to your health, so if you can, please try to avoid staying up late continuously and pay attention to setting aside rest time for yourself.
If you are hungry, you can give yourself some midnight snacks to satisfy your hunger, but only fruits, whole wheat bread and light side dishes. In addition, adding a nutrient before starting to prepare for staying up late can not only resist fatigue but also enhance the ability to resist pressure.