Yu na pɔsin we de wok na nɛt bak? Sɔntɛm yu de wok te do klin na BPO, ɔspitul, ɔ as sikyɔriti ɔfisa. We yu kam na os ɛn tray fɔ slip insay di de, yu nɔ kin ebul fɔ slip fayn, yu kin wek afta sɔm awa, ɛn ivin we yu wek, yu kin fil lɛk se yu nɔ gɛt ɛni ɛnaji. We yu go wok bak na nɛt, yu kin fil bad fɔ slip, ɛn i nɔ kin izi fɔ pe atɛnshɔn pan yu wok. Yusɛf dɔn gɛt dɛn kayn ɛkspiriɛns dɛn de? Dɔn wi go tɔk bɔt sɔntin we rili impɔtant to yu. We wi de tɔk bɔt mɛrɛsin, wi kin kɔl dis kɔndishɔn Shift Work Sleep Disorder (SWSD).
Wetin na Shift Wok Slip Disɔda (SWSD)?
Fɔ tɔk am simpul wan, Shift Work Sleep Disorder (SWSD) na prɔblɛm wae gɛt fɔ du wit slip wae kin apun pan pipul dɛm wae de woke na nɛt shift, ali mɔnin shift, ɔr rotating shift, pas fɔ wan tipik 9-5 schedule.
Fɔ ɔndastand dis fayn, wi nid fɔ no fɔs bɔt wan wɔndaful we aw wi bɔdi de wok. Dɛn kɔl am di Circadian Rhythm, ɔ wi "bɔdi klok". Dis na nכmal prכsεs we de kכntro di chenj dεm we de apin na wi bכdi, di maynd, εn bihayvya we de apin insay di 24 awa. I tan lɛk big klok insay wi bɔdi. Dis klok de wok mɔ akɔdin to di layt ɛn daknɛs we de na di say we de na do. We di san kɔmɔt na mɔnin, wi bɔdi klok kin gɛt signal we se "Naw na di tɛm fɔ wek, bi aktif". We i dak na nɛt, di signal de go "Naw na di tɛm fɔ rɛst, rɛdi fɔ slip".
Bɔt we yu de wok shift, dis natura l prɔses kin ambɔg kpatakpata. We yu de wok na nɛt, yu bɔdi klok kin tɛl yu fɔ slip. We yu tray fɔ slip insay di de, yu bɔdi klok kin tɛl yu fɔ wek. Dis kɔnflikt kin mek prɔblɛm dɛn lɛk:
- Nɔ slip fayn we yu fɔ de slip.
- Ivin afta yu dɔn slip, yu nɔ go ebul fɔ slip.
- Fɔ fil se yu de slip pasmak we yu nɔ nid am, mɔ we yu de wok.
Nɔto ɔlman we de wok shift go gɛt dis sik. Bɔt sɔv sho se bitwin 10% ɛn 40% pan di wan dɛn we de wok na shift kin gɛt dis sik. Dis min se i bɔku pas aw yu go tink.
Wetin na di sayn dɛm fɔ dis sik?
Tu men sayn dɛm de fɔ SWSD. Ɔda sayn dɛn de bak we gɛt fɔ du wit am. Lɛ wi brok dɛn tin ya klia wan.
| Di men simptom | Wan simpul ɛksplen |
|---|---|
| Nɔ ebul slip | Nɔr kin ebul fɔ slip we yu want, fɔ tek lɔng tɛm fɔ slip, ɔr fɔ wek ɔltɛm we yu de slip. Fɔ ɛgzampul, we yu kam bak na os frɔm wok let na nɛt ɛn tray fɔ slip bɔt yu nɔ ebul fɔ slip ivin we yu lɔk yu yay. |
| Fɔ slip pasmak (Hypersomnia) . | Fɔ fil se yu nɔ ebul fɔ kɔntrol yusɛf we yu fɔ wek, mɔ we yu de wok. Dis kin ambɔg di wok ɛn i kin rili denja we yu de yuz mashin ɔ we yu de drayv. |
Apat frɔm dɛn men sayn ya, yu kin si sɔm ɔda sayn dɛm:
- I nɔ izi fɔ pe atɛnshɔn: Yu nɔ go ebul fɔ pe atɛnshɔn pan wok. Yu kin fɔgɛt ivin di smɔl smɔl tin dɛn.
- Ɛd we de at: Yu kin fil lɛk se yu nɔ de fil pen ɛn yu kin fil se yu ed de ebi.
- Nɔ gɛt trɛnk na yu bɔdi: I nɔ mata aw yu slip, yu kin fil se yu nɔ gɛt layf ɛn yu kin taya ɔltɛm.
- Nɔ ebul fɔ wach we yu de wok: Dɛn kin lɔk yu yay ɔltɛm we yu de wok, ɛn yu nɔ kin fil se yu gɛt fresh.
- Fɔ vɛks ɛn vɛks: I kin vɛks pan smɔl tin, kin pik fɔ fɛt wit in fambul ɛn in wokmet fɔ natin.
If yu na shift wokman ɛn yu tink se yu gɛt ɛni wan pan di sayn dɛm we wi dɔn tɔk bɔt, i rili impɔtant fɔ tɔk to dɔktɔ bɔt dis.
Wetin mek dis kin apin to wi?
As wi bin dɔn tɔk, di men rizin fɔ dis na di mismatch bitwin yu "bɔdi klok" ɛn yu wok shift. Lɛ wi dig dip smɔl ɛn si aw dis kin apin.
Bɔku impɔtant sayn dɛn de we de kɔntrol wi bɔdi klok.
1. Layt: Na di san layt mɔ na di men sayn. we layt hit yu yay na mכnin, dat signal de go to wan "kכntrol sεnta" na di bren. Frɔm de, dɛn kin sɛn mɛsej to di wan ol bɔdi fɔ bigin di de, fɔ bi aktif. We yu kam bak na os frɔm wok 7 oklɔk mɔnin, di san dɔn ɔlrɛdi shayn brayt brayt wan. Ivin if yu tray fɔ slip, dis san layt de tɛl yu bren se, "Gɛt grap, dis nɔto di tɛm fɔ slip."
2. Melatonin: dεn kכl dis bak di "slip hכmon" we wi bכdi de mek nכmal wan. We i dak na nɛt, di pineal gland na wi bren kin bigin fɔ pul mɛlatonin. Dis na wetin de mek wi slip. Insay di de, dɛn nɔ kin pul dis ɔmon bɔku bɔku wan. Imajin, yu bigin wok na 10 oklɔk na nɛt. Dat na di tɛm we yu bɔdi de pul di mɔs mɛlatonin. So yu tink se i nɔmal fɔ lɛ yu slip we yu de wok?
3. 3. .Kɔtisol: Dis na ɔda impɔtant ɔmon na wi bɔdi. Na in de mek wi fil fayn na mɔnin. Nɔmal wan, dis ɔmon kin smɔl we wi de slip na nɛt ɛn i kin rich in mak we wi wek na mɔnin. We pɔsin we de wok na nɛt tray fɔ slip na mɔnin, di kɔtisol lɛvɛl na in bɔdi kin go ɔp, we kin mek i nɔ ebul fɔ slip bɔku.
Fɔ tɔk am simpul wan, wetin de apin ya na big big kɔnflikt bitwin yu bɔdi in natura ritm ɛn yu wok schedule. We yu bɔdi tɔk wan tin, yu wok kin tɛl yu fɔ du ɔda tin.
Aw dɔktɔ go no fɔ tru se dis na SWSD?
We yu go to dɔktɔ, i go aks yu sɔm kwɛstyɔn dɛn. Dɔn bak, wan pan di impɔtant tin dɛm fɔ du fɔ no dis sik kɔrɛkt wan na fɔ kip "slip jɔnal." Bɔku tɛm yu dɔktɔ go tɛl yu fɔ kip dis dayari fɔ at le tu wiks. Di tin dɛn we yu fɔ rayt insay de na:
- Di tɛm we yu go slip ɛn di tɛm we yu wek.
- Ɔmɔs tɛm yu dɔn wek frɔm slip?
- Aw yu kin fil fri/taya we yu wek na mɔnin?
- Tin dɛn we kin afɛkt yu slip, fɔ ɛgzampul, we yu de drink kɔfi, ɛn di nɔys we de na yu bedrum.
Dɔktɔ kin no se yu gɛt SWSD if yu gɛt dɛn sik ya fɔ lɛk tri mɔnt we de fala. Sɔmtɛm, dɛn kin rεkomεnd bak fɔ du stεdi fɔ slip fɔ si if ɔda kɔz de fɔ yu sik (lεk wan sik lεk slip apnea).
Okay, so us sɔlvishɔn dɛn kin du fɔ dis?
Fɔs, no "majik pil" nɔ de we go mɛn dis prɔblɛm wan nɛt. Bɔt nɔ wɔri. Bɔrku fayn we de fɔ mɛn dis sik fayn fayn wan. Di men gol dɛm fɔ tritmɛnt na:
- Riset di bɔdi klok we dɔn disrɔb (circadian misalignment).
- Fɔ ridyus di slip we yu de wok.
- Fɔ mek di kwaliti fɔ slip bɛtɛ.
Lɛ wi si wetin na di men we dɛn fɔ du dis.
Chenj dɛn we dɛn kin mek na di wokples ɛn wok shift
If i pɔsibul, tɔk to yu manija na yu wokples ɛn tray fɔ mek dɛn chenj ya.
- Protɛkt yusɛf frɔm di san: We yu kam bak na os frɔm wok na mɔnin, nɔ mek yu nɔ de na di san as yu ebul. Wear gud sanglas. dis go ridyus di signal to yu bren se na "de layt."
- Ridyus di nayt shift dɛn we de afta dɛnsɛf: If i pɔsibul, tray fɔ chenj di nayt shift dɛn wit de shift dɛn instead fɔ wok bɔku nayt shift dɛn wan afta di ɔda. Nɔ wok pas 5 kɔnsɛkutiv nɛt shift.
- Rɛst fayn: Afta yu dɔn wok fɔ lɔng tɛm na nɛt, tek tɛm blo fɔ pas tu dez (48 awa) if i pɔsibul. Dis kin gi yu bɔdi tɛm fɔ wɛl.
- Nap we yu de wok: If i pɔsibul, tek 20-30 minit nap we yu de wok (e.g. di tɛm we yu de blo fɔ it lɛnch). Dis go rili mek yu pe atɛnshɔn mɔ ɛn mɔ ɛn wach.
- Yuz kafinɛ: If yu de drink kɔfi ɔ ti, na fɔ drink am ali na di shift nɔmɔ. If yu drink tumɔs nia wokples, dat kin mek yu nɔ ebul fɔ go na os ɛn slip.
- Nɔ drayv we yu de slip!: Dis rili denja . If yu fil se yu de slip afta wok, pul ova ɛn tek slip fɔ 15-20 minit. Ɔ lɛ ɔda pɔsin drayv. Yu layf valyu pas dat.
We dɛn fɔ mek yu slip fayn na os
Di wan dɛn we de wok na shift kin slip 1-4 awa smɔl pas di avɛrej pɔsin, so i impɔtant fɔ put yu slip fɔs.
- Pripia yu bedrum: Mek yu bedrum dak, kwayɛt, ɛn kol . Yuz tik tik kɔtin dɛn we blak. If layt de kɔmɔt na winda dɛn, lɔk dɛn.
- Ridyus di nɔys: Tɔk to yu famili ɛn tɛl dɛn fayn fayn wan fɔ avɔyd lawd tin dɛn lɛk fɔ wach TV ɔ fɔ vaykum we yu de slip. Yu kin aks dɛn fɔ yuz ɛdfɔn.
- Nɔ tin dɛn we go ambɔg yu: Saylens yu fon. I fayn bak fɔ hang wan sayn we se "Do Not Disturb" na yu domɔt.
- Mek di tɛm we yu fɔ slip: Tray fɔ go slip ɛn wek di sem tɛm we yu ebul, ivin pan ɔlide. Dis go ɛp yu bɔdi klok fɔ ajɔst to di nyu patɛn.
- Gud slip abit (Slip Hygiene): Stɔp fɔ luk TV, fon, ɛn kɔmpyuta skrin lɛk wan awa bifo yu go slip. Nɔ it tin dɛn lɛk rɔm ɛn nikotin (sigrɛt) bikɔs dɛn de ambɔg slip.
Ɔda tritmɛnt dɛn
If di we dɛn we wi dɔn tɔk bɔt nɔ de mek yu gɛt gud tritmɛnt, yu dɔktɔ kin tɛl yu fɔ du ɔda tritmɛnt dɛn.
- Brayt layt tɛrapi: Dis kin min fɔ luk insay wan spɛshal layt bɔks fɔ lɛk 30 minit bifo yu bigin fɔ wok. Dis kin ɛp yu bɔdi klok fɔ ajɔst to di nyu schedule.
- Melatonin supliment: Yu kin tek melatonin pils bifo yu go slip, lɛk aw yu dɔktɔ tɛl yu. Bɔt nɔ ɛva yuz dɛn tin ya if yu nɔ go to dɔktɔ.
- Pil fɔ slip: Dɛn tin ya kin ɛp yu fɔ slip fɔ shɔt tɛm. Bɔt dɛn kin mek pɔsin adikshɔn ɛn gɛt sayd ɛfɛkt, so na if dɔktɔ tɛl yu fɔ du am ɛn jɔs lɛk aw yu tɛl yu fɔ du am.
- Di tin dɛm we de mek pɔsin wek: Drug dɛm lɛk Modafinil ɛn Armodafinil kin ɛp fɔ ridyus di slip we pɔsin de wok. Dɛn tin ya nɔto tin fɔ tek ples fɔ slip. Dɛn fɔ yuz dɛn tin ya bak ɔnda dɔktɔ we de kia fɔ dɛn.
Wetin na di risk dɛm if dɛn nɔr trit dis sik?
SWSD nɔto jɔs prɔblɛm wit slip. If dɛn nɔ trit am fayn, i kin mek pɔsin gɛt siriɔs prɔblɛm fɔ shɔt tɛm ɛn fɔ lɔng tɛm.
| Denja | Wetin kin apin? |
|---|---|
| Di wok we dɛn de du fɔ wok fayn dɔn go dɔŋ | Fɔ mek mistek na wokples, fɔ lɛf fɔ pe atɛnshɔn, ɛn fɔ gɛt prɔblɛm fɔ mɛmba. |
| Risk fɔ aksidɛnt kin bɔku | Aksidɛnt dɛn we kin apin na di wokples, mɔ di bad bad aksidɛnt dɛn we kin apin na motoka we kin mek pɔsin slip. |
| Prɔblɛm dɛn we pɔsin kin gɛt na in maynd | Di risk fɔ vɛks ɔltɛm, strɛs, ɛn pwɛl hat. |
| Fɔ yuz drɔgs ɛn fɔ drink rɔm | Di abit fɔ tɔn to rɔm ɔr drɔgs fɔ slip ɔr de wek. |
Di prɔblɛm dɛn we kin mek pɔsin gɛt wɛlbɔdi fɔ lɔng tɛm
Gud slip impɔtant fɔ wi ɔl wɛlbɔdi. If yu sɔfa wit SWSD fɔ lɔng tɛm, dat kin mek yu gɛt ɔda siriɔs sik dɛn.
- Sik wae de kam ɔltɛm (e.g. kol, fiva) .
- Kɔlestɔl we bɔku
- At sik
- Fat
- Prɔblɛm dɛn we de na di dijestiv sistɛm
- Prɔblɛm dɛn we de na di riprodaktiv sistɛm
- Di risk fɔ gɛt sɔm kayn kansa kin bɔku.
So, nɔ ignore am as "jɔs slip prɔblɛm." E fayn fɔ tink bɔt yu wɛl bɔdi ɛn tek di step dɛm we yu nid.
Na nɔmal tin fɔ mek yu slip tek sɔm tɛm fɔ ajɔst we yu fɔs bigin fɔ wok shift wok. Bɔt if yu stil gɛt prɔblɛm fɔ slip afta sɔm wiks ɔ yu de fil fɔ slip we yu de wok, i go fayn fɔ mek yu go to dɔktɔ fɔ advays.
Mɛsej we dɛn kin kɛr go na os
- Pan ɔl we nɔto ɔlman we de wok shift kin gɛt Shift Work Sleep Disorder (SWSD), na wan sik we kin rili kɔmɔn.
- Di men rizin fɔ dis na di mismatch bitwin yu bɔdi klok ɛn yu wok shift.
- Di men sayn dɛm na wae yu nɔr de slip (we yu nɔr ebul fɔ slip we yu nid fɔ slip) ɛn wae yu de fil pasmak wae yu de woke).
- Dis sik kin mɔs bi bay we yu put yu slip fɔs, ajɔst di say we yu de slip fayn fayn wan, ɛn chenj di we aw yu de wok.
- If yu gɛt dɛn sik ya, i impɔtant fɔ go to dɔktɔ ɛn nɔ fɔ pe atɛnshɔn to dɛn. Nɔ ɛva tray fɔ mɛn yusɛf.
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