How to Avoid Shift-Work Sleep Disorder
工作夜班can bring a host of sleeping issues, including insomnia, which is a primary symptom of shift work sleep disorder. If you are starting a night shift job, or already work a night shift job, here are some tips to help your body adjust, and to keep insomnia where it belongs – away from you!
The day before the day you are to clock-in on night shift, do something physical.Being physical is not only good for your general well-being, but it will set your body up for pre-nightshift sleep. Do something physical such as intense exercise, yard work, or get caught up on housework or household chores. Then, get a decent amount of sleep. You can do this by staying up to at least 3am, and then sleeping the rest of the night and the majority of the next day before you have to clock in. Alternatively, you can go to bed at a more normal time, such as 10pm, sleep until mid to late morning, have a big lunch, then take an extended, late afternoon nap.
While you are working your night shifts, eat real food, not just junk food.Just as you would eat breakfast-types of food when you wake up for a first-shift job, eat breakfast foods when you wake up for your third-shift job - even if it may be 9pm. Keep your meals and eating schedule as it should be, just in reverse. You should also consume plenty of water. It is hard to stay alert and be high-functioning when you are dehydrated.
If you tend to consume caffeine, consume it during the first half of your shift, not the last half of your shift.如果你在白天的轮班时，就像你一样，彻底划掉你的咖啡因摄入量。如果您在下午5点下班，您通常不会在下午3点消耗大量的咖啡。同样，不要喝咖啡，苏打水，或能量饮料迟到进入你的班次。如果你这样做，你将更多的likley经历失眠。
When your shift is over and it is time to go home, wear very dark sunglasses.它可能听起来很奇怪，但这非常重要。因为身体对阳光作出反应，所以很需要帮助你睡觉。戴着暗太阳镜，因为你在白天的工作期间工作，将减少进入身体的阳光量。此外，如果您还没有这样做，请投资睡眠区域的黑色窗帘，或戴眼罩。
In regards to daytime people and activities that can induce insomnia, always remember that you are now living life in reverse.Try to schedule those daytime activities that are a must only on your off-days, or if possible, during hours in the day you'll already have slept and be awake. Just because you work night shift does not mean that your days are free. It would be ludicrous to think because someone works day shift that it is ok to schedule a home service for 2am. Likewise, you should protect your sleep time, too.
During your off days, make sure you get enough sleep.How you go about this is up to you. You can continue to keep to your sleep schedule that you maintain during your work week, or you can make changes for your weekend schedule. One option is to come in from your last shift of the week, sleep for approximately four hours, get up and tackle any day activities that are 'a must', and then go to bed around 11pm.
通过思想和准备，您可以在海湾保持失眠，并保持自己的夜间工作的高功能水平。关键是使你的生活变得顺利过渡。
Martin is the creator of Insomnia Land’s free online sleep training for insomnia. Over 2,500 insomniacs have completed his course and 98% of graduates say they would recommend it to a friend.
