Contents:
- Medical Video: Getting A Better 'Days' Sleep Working The Night Shift HD
- Working the night shift is very closely related to sleep disorders
- Sign of sleep disturbance caused by night shift work
- Overcoming sleep disorders due to work shifts at night
- 1. Avoid taking night shifts continuously
- 2. Avoid driving, especially if the distance is far away
- 3. Create a work atmosphere that helps you stay awake
- 4. Reduce exposure to light when resting
- 5. Apply sleep hygiene
- 6. Make sure your room temperature is right
- 7. Limit consumption of caffeine
- 8. Don't play your cellphone or laptop before going to bed
- 9. Adjust your diet
Medical Video: Getting A Better 'Days' Sleep Working The Night Shift HD
Wake up and be active at night if you get a work shift at night can have a direct impact on health because it is contrary to the biological clock of the body. This is because the night is the time to sleep and during the day when you move.
Someone who gets a night shift is very susceptible to sleep disturbances that not only reduce the time to rest, but in the long term lack of sleep can have a serious impact on physical health.
Working the night shift is very closely related to sleep disorders
There is a term shift work sleep disorder (SWSD), which is a sleep disorder with the characteristics of insomnia and excessive drowsiness and settling due to working time. Indeed, not all night shift workers experience this disorder because they can already adapt. However, for those who experience it they also become sleep deprived.
Normal shift workers can fulfill sleep needs with a duration of 7 hours a night, while shift workers who experience sleep disorders cannot. People with SWSD experience insomnia and drowsiness when they work. Not only has an impact on the pattern of activity, sleep disorders also increase the risk of workplace accidents, trigger emotional disturbances, difficulty concentrating, and increase blood pressure and trigger obesity.
Sign of sleep disturbance caused by night shift work
Sleep disorders in those who can get night shifts can cause several symptoms such as:
- Very extreme drowsiness when working
- Insomnia
- Don't feel refreshed when you wake up from sleep
- Disorders of concentration
- The appearance of eye bags
- Feeling weak
- Experiencing symptoms of depression
- Easy to get angry
Symptoms of a sleep disorder that are most at risk of causing an accident aremicrosleep where a person falls asleep by itself without realizing it. This can happen when someone is doing a job and has a loss of consciousness within a few seconds.
Overcoming sleep disorders due to work shifts at night
SWSD sleep disorders can be experienced by anyone who works with the shift system. Whether you get a night shift every day, several times a week, or a shift that requires you to leave early in the morning. Sleep disorders occur when sleep deprivation occurs chronically and causes too much sleep debt.
Here are some things that can be done to overcome sleep disorders due to working shifts:
1. Avoid taking night shifts continuously
This can cause sleep debt to increase. In addition, sleep disorders can be minimized by immediately improving sleep hours shortly after working shifts.
2. Avoid driving, especially if the distance is far away
Take a break when there is time after the shift is complete. Try to ride public transportation, be picked up, or order transportationon line when going home. If you are tired and very sleepy after work, driving is certainly very dangerous. Especially if the distance from work to your home is far away.
3. Create a work atmosphere that helps you stay awake
A bright workplace is needed when working for the night shift. Exposure to bright light will increase your alertness and help regulate the body's biological clock to stay awake during work and this is needed to adapt to the night shift work schedule.
4. Reduce exposure to light when resting
This is an important preparation when you will begin to rest because the minimal amount of light will help the brain and body to sleep. Install curtains that are thick and dark in color so that sunlight does not penetrate into the room while you sleep in the morning or afternoon.
5. Apply sleep hygiene
Sleep hygiene is the habit of sleeping and waking up at the same hour every day, creating a comfortable room atmosphere, and minimizing exposure to light when going to sleep.
6. Make sure your room temperature is right
Temperatures that are too warm or cold can wake you up from sleep and can make it difficult to fall asleep again.
7. Limit consumption of caffeine
Consume caffeinated drinks (such as coffee or energy drinks) when you will start working the night shift only, and avoid consuming these drinks after you finish shifting.
8. Don't play your cellphone or laptop before going to bed
Avoid playing cellphones, laptops, computers, or watching television before your bedtime. Instead of drowsiness, you will even be less able to sleep because of the effectsblue lightfrom the screen.
9. Adjust your diet
Reset meals with a larger portion when you wake up and will work shifts, avoid eating too much before falling asleep.
