We spend a third of our lives sleeping. At least we hope to spend it that way.
This fact can make it seem like we are missing out on valuable experiences. But, if you have trouble sleeping, you know that resting is the best way to spend that time. For shift workers, getting adequate sleep is a daily goal – one that often goes unmet. We spoke withSiavash Panah, MD, a sleep specialist at Banner Health in Northern Colorado, to get some tips for people working hours other than the typical 9 to 5.
“还不够sleep帕纳博士警告说，短期和长期有害。“如果您随着时间的流逝缺乏适当的睡眠，您的身体会以多种方式感到压力。您将降低认知能力，情绪变化，并感觉到疲惫的身体症状。例如，如果您累了，您在工作中犯了更多错误，当然还有更高的风险driving accidents。身体的生理压力会导致心血管问题，体重增加，中风和炎症。这种炎症已与一些癌症有关。实际上，最近已正式进行了轮班工作classified作为可能的致癌物或癌症。”
Who Struggles with Shift Work Sleep Disorder?
The same study that determined shift work to be a carcinogen estimated that 15-20% of Americans work night shifts. This is a number that will undoubtedly rise as society continues to operate on a 24/7 schedule. Law enforcement, medical professionals, store managers and airline pilots are just a few of the professions that depend on a round-the-clock schedule to be successful.
“Before I diagnose shift work sleep disorder, I have to rule out any other underlying sleep disorders. Many shift workers struggle with more than one,” commented Dr. Panah. It’s easy to blame your schedule, butsleep apnea， 失眠or other sleep disorders也可能导致您缺乏宁静的睡眠。Panah博士补充说：“当我确定该人在适当的时间内没有麻烦时，我可以诊断出工作睡眠障碍。换句话说，如果他们白天工作时间，睡眠问题将会消失。”
You are Built for Rest
地球上的每种植物，动物和生物都被一个circadian rhythm。This rhythm, combined with your complex internal clock, governs your sleep-wake schedule and makes you feel sleepy as the sun begins to set. Your circadian rhythm is triggered primarily by light, which is why working an opposite schedule can make you feel like you are fighting against yourself to stay awake and alert.
Dr. Panah gave legitimacy to the notion of night owls and morning larks. “We are all different. It is very common for people to have a natural inclination to wake up early. It’s even more common for people to say that they prefer to stay up late. For these people, abnormal schedules, beginning at 6am or ending at 10pm can be comfortable. However, it is very uncommon for an individual’s natural sleep-wake schedule to line up perfectly with overnight work hours.”
Tips for Shift Workers
Natural or not, the job must be done. For people working night shifts, Dr. Panah had a few helpful tips:
- 尝试保持一致。Dr. Panah recommended keeping the same schedule for at least four days at a time. Flipping between day and night shifts every day or two can make it very hard to get your body into a rhythm.
- Find natural light on the way in.If it is already dark when you wake up for your night shift, Dr. Panah suggests light boxes or bulbs as an option to help you wake up. These specialized light sources can even be helpful periodically during your shift.
- Wear dark glasses on the way home.When you go home after a night shift, wearing sunglasses will moderate your circadian rhythm and help your body to avoid jumping into “wake mode.”
- 限制咖啡因。Caffeine can be helpful for shift workers. But try not to consume caffeine during the second half of your night shift. You don’t want to be fighting against it when you’re trying to rest at home.
- Consolidate your sleep.如果可以的话，Panah博士建议阻止七到八个小时，以使其不受干扰。但是，如果不可能，请设置两个街区的三到四个小时，以便您可以深入安息。
- Limit screens.When it’s time to rest, your electronic screen may be让你清醒。帮助您的身体知道何时该将手机放在“不要打扰”并将其插入整个房间中来休息。
- Sleep Evaluation.跟你说话卫生专业人员特别是关于您的睡眠问题。一个sleep medicinereferral, diagnostic testing or possible medication treatment may be appropriate for your type of sleep disruption.
If you’re having trouble sleeping, you are likely feeling the ill effects in every aspect of your life. For many, simple lifestyle changes and medical solutions are all that is needed to get yourself back on track.安排访问与您的横幅健康医生一主頁(欢迎您)起恢复休息，并享受一天中的每小时。
