Yu kin sɔfa bak wit slip prɔblɛm bikɔs ɔf shift wok? (Shift Work Sleep Disorder - SWSD) Lɛ wi tɔk bɔt dis!

Yu na pɔsin we de wok na nɛt? Ɔ yu fɔ go wok ali mɔnin? Sɔntɛnde, yu kin gɛt fɔ wok difrɛn tɛm dɛn insay di de? Dɛn kayn pipul ya kin gɛt sɔm prɔblɛm dɛn wit slip. Na dat na di kɔndishɔn we wi go tɔk bɔt tide, we dɛn kɔl ‘Shift Work Sleep Disorder’ (SWSD) . Lɛ wi si wetin i bi, wetin mek i kin apin, ɛn wetin dɛn kin du bɔt am.

Wetin na dis shift wok slip disɔda (SWSD)?

Fɔ tɔk am simpul wan, dis na prɔblɛm we yu kin gɛt we yu de slip we yu de shift. Wi ɔl gɛt wan natura klok insay wi bɔdi, we dɛn kɔl wi sirkadian ritm . Dis kin kɔntrol di chenj dɛn we de apin na wi bɔdi, maynd, ɛn di we aw wi de biev ɔlsay na di 24 awa de. Bɔku tɛm, layt ɛn daknɛs de mek dis klok. We wi de wok difrɛn tɛm pas di tɛm we wi kin wok frɔm 9 a.m. to 5 p.m. shift—dat na nɛt, ali mɔnin, ɔ difrɛn tɛm—wi natura klok kin trowe ɔf balans.

Bikɔs ɔf SWSD yu kin:

• Yu kin slip ɛnitɛm.
• Ivin if yu slip, yu nɔ go ebul fɔ slip fayn ɛn yu kin kɔntinyu fɔ wek.
• Slip pasmak kin apin sɔm tɛm wae yu nɔr nid am, mɔr lɛk wae yu de woke.

Na Amɛrika nɔmɔ, lɛk 20% pan di wan dɛn we de wok ful-taym kin wok shift lɛk dis. Bɔt i impɔtant fɔ mɛmba se nɔto ɔlman we de wok shift kin gɛt SWSD.

Aw dis sik kin kɔmɔn?

I rili kɔmɔn pas aw yu go tink. SWSD kin afɛkt bitwin 10% ɛn 40% pan di pipul dɛm wae de woke nɔr de woke ɔltɛm.

Wetin na di sayn dɛm fɔ shift wok slip disɔda (SWSD)?

Tu men sayn dɛm de fɔ dis sik:

1. Inshɔmnia: Dis min se i nɔ kin izi fɔ slip ɛn/ɔ fɔ de slip ivin afta yu dɔn slip. Dis kin difrɛn bak dipen pan di wok we dɛn de du. Fɔ ɛgzampul, pɔsin we de wok bitwin 4 ɛn 7 oklɔk mɔnin kin gɛt prɔblɛm fɔ slip. Semweso, i nɔ kin izi fɔ pɔsin we de wok na ivintɛm fɔ slip ivin afta i dɔn slip.

2. Hypersomnia: Dis na fɔ slip pasmak we kin apin di tɛm we nɔ fayn, mɔ we yu de wok na nɛt ɔ na mɔnin. Dis kin rili denja, bikɔs i kin afɛkt di we aw pɔsin de wok fayn ɛn aw i kin sef.

Apat frɔm dɛn men sayn ya, sɔm ɔda sayn dɛn kin de:

• I nɔ kin izi fɔ mek yu pe atɛnshɔn to yu. Lɛk we yu nɔ ebul fɔ mɛmba ɛnitin.
• Ed de at. Yu ed kin at ɔltɛm.
• Fɔ fil se yu nɔ gɛt layf ɛn yu taya.
• I nɔ kin izi fɔ mek yu wek na yu wokples.
• Fɔ vɛks kwik, fɔ vɛks kwik.

If yu na shift wokman ɛn yu gɛt sayn dɛn lɛk dis, fɔ tru fɔ go to dɔktɔ.

Wetin mek dis SWSD kin apin?

Fɔ tɔk am simpul wan, i kin bi bikɔs yu ‘intanɛnt bɔdi klok’ ɛn di say we yu de insay nɔ mach Dis kin mek yu slip schedule ɛn di tɛm we yu fɔ slip nɔ de wok fayn.

Na dis kin apin: Insay di 24 awa na di de, layt – mɔ di san layt – na in kin mek wi bɔdi klok muv. Dis layt de travul tru wi yay ɛn rich wan ‘kɔntrol sɛnta’ na di bren. Frɔm de, wan chenj we de apin ɛn di ɔmon dɛn we de na di bɔdi kin bigin. Dis na wetin de sho di bɔdi se ‘na tɛm fɔ wek, na tɛm fɔ bigin di de.’

Tu ɔda impɔtant tin dɛn we kin afɛkt wi bɔdi klok na:

• Melatonin: Dis na natura l ɔmon we de ɛp yu fɔ slip. Na di pineal gland we de na wi bren de mek am. Melatonin kin kɔmɔt mɔ na nɛt (na dak), ɛn smɔl smɔl na de (insay layt).
• Kɔtisol: Dis na ɔmon we wi adrenal gland dɛn de mek. Ɔnda nɔmal tin, di kɔtisol lɛvɛl kin smɔl na nɛt we wi de go slip ɛn i kin rich di mak na mɔnin we wi de kam fɔ wek. (Apat frɔm dis sirkadian ritm, kɔtisol gɛt ɔda impɔtant wok dɛn.)

Bɔt dɛn sayn ya na pipul dɛn we nɔ de wok ɔltɛm nɔ kin mach dɛn ‘de’, dat na di tɛm we dɛn kin wek ɛn di tɛm we dɛn kin go slip. Dis kin afɛkt di slip ɛn wek bad bad wan.

Fɔ ɛgzampul, pipul dɛn we de wok na nɛt kin slip na de. Dat min se, di sem tɛm we dɛn bɔdi de mek sayn fɔ ‘wek, de wek.’ Dis kin mek dɛn slip shɔt ɛn bɔku tɛm dɛn kin ambɔg dɛn. Dɔn bak, dɛn kin fil lɛk se dɛn de slip we dɛn de wok na nɛt, bikɔs na da tɛm de di melatonin lɛvɛl kin bɔku pas ɔl.

Aw dɛn kin no dis SWSD kɔndishɔn?

Fɔ kip slip jɔnal na rili impɔtant pat fɔ no SWSD. I go mɔs bi se yu dɔktɔ go aks yu fɔ rayt dɛn tin ya fɔ at le tu wiks:

• Di tɛm dɛn we yu go slip ɛn wek.
• Ɔmɔs tɛm yu wek we yu de slip?
• Aw yu fil rilaks.
• Tin dɛm wae kin afɛkt yu slip ɔr slip, fɔ ɛgzampul, yuse kafin lɛk kɔfi, ɛn nɔys pɔyushɔn.

Dɔktɔ dɛn kin no se yu gɛt SWSD if yu dɔn gɛt dɛn sik ya fɔ at le tri mɔnt. Dɛn kin du bak wan stɔdi fɔ slip ɔr ɔda tɛst fɔ mek shɔ se yu sik nɔr kɔmɔt frɔm ɔda sik, lɛk slip apnea , ɔr wan sayd ɛfɛkt fɔ wan mɛrɛsin.

Wetin na di tritmɛnt dɛm fɔ dis?

Nɔr mɛrɛsin nɔr de fɔ shift wok slip disɔda (SWSD). Bɔt sɔm tritmɛnt dɛn de we de tɔch di kɔr simptom dɛm fɔ di kɔndishɔn – dat na, sirkadian ritm disɔnans, slip, ɛn slip disrɔpshɔn.

Di men tritmɛnt dɛn na:

• Chenj to yu schedule ɔ wok schedule (if i pɔsibul).
• Chenj na di we aw yu de slip na os.
• Brayt layt tɛrapi.
• Melatonin suplimɛnt fɔ di mɛrɛsin.
• Slip mɛrɛsin dɛn.
• Wek di ɛjɛn dɛn we de promot.

Lɛ wi luk ɛni wan pan dɛn tin ya smɔl mɔ.

Chenj dɛn to yu schedule ɔ rutin

Wan we fɔ trit SWSD na fɔ chenj yu wok abit ɛn schedule. If i pɔsibul, tɔk to di pɔsin we de gi yu wok bɔt di chenj dɛn we yu fɔ chenj di schedule ɔ chenj dɛn we gɛt fɔ du wit di wok we go ɛp fɔ ridyus di impak we SWSD gɛt. Yu dɔktɔ go tɛl yu sɔm patikyula strateji dɛn bay di shift we yu de wok ɛn di say we yu de wok.

Na sɔm kɔmɔn tin dɛn we yu kin du:

• If yu nid fɔ slip insay di de, nɔ fɔ de na di san na mɔnin. Wear sanglas we yu go na os, ɛn na if yu fɔ go na do nɔmɔ.
• If i pɔsibul, ridyus di nɔmba fɔ di wan dɛn we yu de wok na nɛt kɔnsɛkutiv wan. Di wan dɛn we de wok na nɛt shift nɔ fɔ wok pas fayv nayt shift dɛn we de afta dɛnsɛf, ɛn dɛn fɔ tek de dɛn fɔ lɛf fɔ wok bitwin dɛn. Di wan dɛn we de wok fɔ 12 awa shift nɔ fɔ wok pas 4 dez kɔnsɛkutiv wan.
• Afta yu dɔn wok fɔ bɔku tɛm na nɛt, tek pas 48 awa fɔ lɛf fɔ wok if i pɔsibul.
• Nɔ wok fɔ lɔng tɛm ɛn nɔ wok pasmak.
• If i pɔsibul, nɔ du wok we yu fɔ travul fɔ lɔng tɛm fɔ go wok, bikɔs dis go mek yu nɔ spɛn bɔku tɛm fɔ slip bak.
• Nɔ shift ɔltɛm. I at fɔ yus fɔ chenj shift pas fɔ wok di sem shift fɔ lɔng tɛm.
• If i pɔsibul, plan fɔ slip bifo ɔ di tɛm we yu de wok na nɛt. Dɛn nɛp ya kin mek di wan dɛn we de wok na nɛt shift de wach gud gud wan.
• Yuz smɔl kafin (e.g., kɔfi) fɔ ɛp yu fɔ de wach we yu de wok. Bɔt, stɔp fɔ drink kafinɛ we yu de dɔn yu shift. If nɔto dat, i kin ambɔg yu slip we yu de slip.
• Nɔ drayv we yu de slip. If yu slip fɔ drayv go os afta yu shift, tek pawa nap fɔs, ɔ drayv go os wit ɔda pɔsin.

Chenj na di we aw yu de slip na os

Dɛn se di wan dɛn we de wok na shift kin slip wan to 4 awa pas di wan dɛn we nɔ de wok na shift. I rili impɔtant fɔ slip fɔ at le sɛvin to nayn awa ɛvride.

If yu na shift woka, yu nid fɔ put slip fɔs. Na sɔm advays dɛn ya we go ɛp yu:

• Fɔ fala di ritual dɛn we yu kin du bifo yu go slip. Tray fɔ slip di sem tɛm as yu ebul, ivin insay wikɛnd ɛn ɔlide.
• Na os, aks yu fambul ɛn padi dɛn fɔ ɛp yu fɔ mek ples kwayɛt, dak, ɛn pis fɔ slip.
• Tɛl yu famili se i nɔ bad fɔ lisin to myuzik ɔ wach TV wit ɛdfɔn we yu de slip.
• Ɛnkɔrej yu famili nɔ fɔ du tin dɛn we de mek nɔys, lɛk fɔ vaykum ɔ was dish dɛn, we yu de slip.
• Hang wan ‘Do Not Disturb’ sayn na yu frɔnt domɔt. Dis go mek di pipul dɛn we de sɛn di tin dɛn ɛn padi dɛn we de nak na yu domɔt ɔ ring di domɔt bɛl nɔ bɔku.
• Gɛt inof slip insay di ɔlide dɛn.
• Praktis gud slip hajɛns. Dat min se yu fɔ disayd fɔ slip ɔltɛm ɛn avɔyd fɔ drink kafin, rɔm, ɛn nikotin.

Brayt layt tɛrapi

Brayt layt tɛrapi min fɔ put yu bɔdi pan wan patikyula kayn layt fɔ ɛp am fɔ ajɔst to yu nyu schedule. Yu kin yuz dis layt pan wan patikyula tɛm, bɔku tɛm we yu bigin yu shift. Yu dɔktɔ go tɛl yu ustɛm ɛn fɔ aw lɔng fɔ yuz dis layt tritmɛnt.

Yu kin bay dis layt as laytbɔks, dɛsk lamp, ɔ layt gɔgl. Dɛn tin ya tan lɛk di layt dɛn we dɛn kin yuz fɔ mɛn Sizinal Afɛktiv Disɔda (SAD) . Dis layt tritmɛnt kin fayn mɔ fɔ di wan dɛn we de wok na nɛt shift.

Melatonin sɔpɔtmɛnt dɛn

Melatonin supliment kin ɛp yu fɔ ajɔst to di shift wok schedule fayn fayn wan. Bɔt yu fɔ rili tɔk to yu dɔktɔ bifo yu tek wan mɛrɛsin we dɛn kɔl melatonin.

Slip mɛrɛsin dɛn

Yu dɔktɔ kin gi yu wan mɛrɛsin fɔ slip fɔ ɛp yu fɔ slip di rayt tɛm. Slip pils kin ɛp yu fɔ slip fayn fɔ shɔt tɛm, bɔt dɛn kin gɛt adikshɔn we yu yuz am fɔ lɔng tɛm. Pils fɔ slip kin gɛt sayd ɛfɛkt dɛn bak we nɔ fayn ɔ we de mek pɔsin denja.

Ejen dɛn we de mek pipul dɛn wek

Wake-promoting agents na wan kayn mɛrɛsin wae de ɛp yu fɔ de wek ɛn mek yu ebul fɔ wek pasmak. Di US Food and Drug Administration (FDA) naw gɛt tu kayn mɛrɛsin we dɛn dɔn gri fɔ fɔ SWSD:

• Modafinil (Modafinil - Prɔvagil®) we dɛn kɔl Modafinil.
• Armodafinil (Armodafinil - Nuvigil®) we dɛn kɔl am.

Pan ɔl we dɛn mɛrɛsin ya kin ɛp fɔ ridyus di prɔblɛm dɛn we pɔsin kin gɛt we i de wok we i de slip, dɛn nɔ kin tek ples fɔ slip fayn.Dɛn mɛrɛsin ya gɛt sayd ɛfɛkt bak ɛn dɛn kin mek pɔsin adikshɔn. Tɔk to yu dɔktɔ fɔ no if dis kayn mɛrɛsin fayn fɔ yu.

Yu tink se dɛn kin avɔyd di sik we dɛn kɔl shift wok slip disorder?

Infakt, no we nɔr de fɔ mek yu nɔr gɛt shift wok slip disɔda (SWSD) ɔltogɛda pas fɔ kɔntinyu fɔ wok tradishɔnal wok awa. Bɔt yu kin gɛt sɔm abit dɛn we go ɛp yu fɔ kɔntrol yu sik dɛn ɛn gɛt bɛtɛ kwaliti slip ɛn de wach we yu de wek . Dat min se yu fɔ fala di strateji dɛn we wi bin dɔn tɔk bɔt.

Us kɔmplikɛshɔn dɛn kin apin bikɔs ɔf SWSD?

If dɛn nɔ trit am, shift wok slip disɔda (SWSD) kin mek i gɛt difrɛn prɔblɛm dɛn. Na sɔm pan dɛn:

• Ridyus wok efyushɔn: Pipul dɛm wae gɛt SWSD kin gɛt prɔblɛm fɔ kɔnsɛntret ɛn mɛmba tin dɛm we dɛn wek ɛn wok. Dis kin mek dɛn nɔ ebul fɔ wok fayn. Imajin wetin go apin if yu fɔgɛt smɔl tin we yu de du impɔtant wok.
• Inkris risk fɔ aksidɛnt: SWSD de ridyus di alert ɛn riakshɔn tɛm. Dis kin mek yu gɛt mistek ɔ fɔ gɛt aksidɛnt we yu de wok. Dɔn bak, di risk fɔ gɛt aksidɛnt we yu de drayv bikɔs yu de slip kin bɔku.
• Saikɔlɔjik prɔblɛm: SWSD kin mek yu vɛks ɛn gɛt prɔblɛm fɔ dil wit kɔnflikt. Pipul wae gɛt SWSD kin gɛt bɔrku risk fɔ gɛt pwɛl hat pas di wan dɛm wae nɔr gɛt dis sik.
• Yuz rɔm ɛn drɔgs: Bɔrku pipul dɛm wae gɛt prɔblɛm wit slip, inklud SWSD, kin tray fɔ ‘mɛrɛsin’ dɛnsɛf bay wae dɛn de yuse rɔm ɔr drɔgs. Dis kin put dɛn pan denja fɔ gɛt sɔbstans ɔr rɔm yus disɔda.

Gud kwaliti slip impɔtant fɔ gɛt gud wɛlbɔdi. SWSD ɛn nɔr slip kin mek di wɛl bɔdi kɔndishɔn wae de naw wɔs ɔr kin mek nyu prɔblɛm.

Na di lɔng tɛm wɛlbɔdi prɔblɛm dɛn we kin kam wit SWSD:

• Sik dɛn we kin kam ɔltɛm, lɛk kol ɛn flu.
• Di kɔlɔstrel we de na di blɔd de go ɔp.
• At sik.
• Fat.
• Di prɔblɛm dɛn we de apin na di bɛlɛ.
• di prכblεm dεm na di rεprכdaktiv sistεm εn/כ di lכw tεstostεron lεvεl.
• Bɔku kayn kansa dɛn.

Aw lɔŋ dis SWSD sityueshɔn go las?

De sayn dɛm fɔ shift wok slip disɔda kin las as lɔng as yu de woke nɔr de woke ɔltɛm. De sik kin go wae yu bigin fɔ slip ɛn wek ɔltɛm bak. Bɔt yu kin stil gɛt prɔblɛm wit slip afta yu shift wok schedule dɔn.

Ustɛm a fɔ si dɔktɔ bɔt SWSD?

If yu gɛt sayn fɔ shift wok slip disɔda, i go fayn fɔ tɔk to dɔktɔ fɔ fɛn sɔlv we go wok fɔ yu.

If dɛn dɔn no se yu gɛt SWSD ɛn yu tritmɛnt plan nɔ de wok afta sɔm wik, go to yu dɔktɔ bak.

Mɛmba se nɔto ɔlman we de wok shift kin gɛt shift wok slip disɔda (SWSD). Fɔs, i nɔ kin izi fɔ bɔku pipul dɛn fɔ ajɔst to nyu shift. Bɔt if yu stil gɛt prɔblɛm fɔ fɔdɔm ɔ fɔ slip afta sɔm wiks, ɔ if yu stil fil taya afta sɛvin to et awa we yu dɔn slip, yu kin gɛt SWSD. Di gud nyus na dat, sɔm we dɛn de fɔ ɛp fɔ ridyus di sayn dɛm fɔ SWSD. Dɔktɔ kin no bɔt am ɛn gi yu tritmɛnt plan fɔ manej SWSD.

Faynal Mɛsej fɔ Tek-Hom

Okay, so naw yu dɔn ɔndastand mɔ bɔt wetin wi bin de tɔk bɔt tide, Shift Work Sleep Disorder (SWSD). If yu na shift wokman, mɛmba dɛn tin ya:

• Yu fɔ put yu slip fɔs. I impɔtant jɔs lɛk aw yu wok impɔtant.
• If yu gɛt sayn dɛm fɔ SWSD (inshɔmnia, slip pasmak, nɔr de pe atɛnshɔn pasmak), nɔr ignore dɛm. Go to dɔktɔ fɔ advays yu.
• Yu kin kɔntrol dis sik bɔku bɔku wan bay we yu mek smɔl chenj dɛn to di say we yu de wok, di say we yu de na os, ɛn di tin dɛn we yu de du ɛvride.
• Tin dɛn lɛk brayt layt tɛrapi, melatonin, ɛn if nid de, mɛrɛsin dɛn we pɔsin kin gi kin ɛp.
• Nɔ ɛva drayv we yu de slip. I denja fɔ yu ɛn ɔda pipul dɛn.
• Nɔto yu wan de. Bɔku pipul dɛn de we de sɔfa wit dɛn prɔblɛm ya, ɛn ɛp de fɔ ɛp dɛn.

So, tek kia ɔf yu slip. Na bikɔs gud slip impɔtant fɔ mek wi gɛt wɛlbɔdi ɛn gladi at!

` Shift Wok Slip Dizayd, SWSD, Insomnia, Slip pasmak, Sirkadian Ritm, Melatonin, Shift Wok Slip