Wei Yuting, a research physician in the Department of Occupational Medicine of Chengda Hospital, pointed out that night shift workers have the highest barrier rate, accounting for 14-32%, followed by shift work, accounting for 8-26%. Workers who have "shift obstacles" because they can't adapt to shift work still want to sleep during working hours even if they lie in bed for 7-8 hours, or they can't sleep, sleep lightly or sleep intermittently when it is time to sleep.
In addition to duodenal ulcer, obesity and cardiovascular diseases, these patients with shift work disorders also have a high proportion of poor memory, depression and other emotional disorders.
Wei Yuting said that the best way to improve the obstacle of shift work is to switch back to normal day shift, and the related symptoms will be alleviated; However, if it is impossible not to work in shifts, it is suggested that:
Don't work the night shift for the time being. Slow shift change: 1 month and then change to another shift. Shift mode is counterclockwise: from morning shift to night shift, night shift to middle shift, middle shift to early shift, and adjusted to clockwise: from early shift to middle shift, middle shift to night shift, and night shift to early shift. As far as the biological clock is concerned, Wei Yuting also reminded that the staff's age and personal preferences should be considered in scheduling. For example, people who are used to going to bed early and getting up early are more suitable for morning shift, while those who are used to going to bed late and getting up late are more suitable for night shift. If possible, it is best to let employees choose the shift time that suits them.
How do shift workers sleep healthily? As for shift workers, how to sleep well? Wei Yuting suggested the following skills to speed up the adaptation to shift mode:
Postpone the physiological clock: phototherapy can be used at night to the first half of the night. The light intensity commonly used in phototherapy is 2500 candles, which is about the intensity of sunlight in the morning, so that light information can affect the hypothalamus, regulate the secretion of melatonin in the body, and achieve the adjustment of the physiological clock; Or go home from work in the morning to wear sunglasses and draw curtains in the bedroom. To reduce the time of exposure to the sun during the day. When taking a night vacation, try not to stay up late, for example, at 3 or 4 in the morning, and you can continue to adapt to the night shift after receiving the vacation. As for the problem of "insomnia", it is necessary to establish good sleep habits, including:
You must fall asleep during the day: it is recommended to use eye masks and earplugs, close curtains and close soundproof windows, and keep the indoor temperature at 24-26℃; When necessary, hypnotics or melatonin can be used appropriately after evaluation by a doctor. Vacation period: It is suggested to divide sleep into "fixed 4 hours" and "random 4 hours" according to the original schedule of shift work or "anchored sleep". Sleeping for 4 hours at a fixed time every day, whether in day shift, night shift or holiday, can produce the effect of "anchoring" and maintain the internal physiological rhythm; The other four hours of sleep will be adjusted according to the changes in work and rest. If you are sleepy, dreamy and inattentive at work, it is suggested that you can take a nap 1 hour before work, or have a meal after work and take a nap 1 hour, which will help reduce the "slow response" at work. Wei Yuting pointed out that in today's 24-hour society, shift work is inevitable, and shift workers bear greater physical and mental stress and health risks, which is easy to produce "shift work obstacles"; Therefore, she reminded that shift workers should make adjustments according to their personal conditions. Only by sleeping well can they adapt to shift work and maintain health and productivity.