Shift work vangin mut harsatna i nei bawk em? (Shift Work Sleep Disorder - SWSD) Hemi chungchang hi han sawi ila!

Zan lama hnathawk i ni em? A nih loh leh zing hma takah hna i thawh a ngai em? Nitin hun hrang hrangah hna i thawh a ngai \hin em? Chutiang mite chuan mut kawngah harsatna engemaw zat an nei thei a. Chu chu vawiin a kan sawi tur dinhmun chu a ni a, ‘Shift Work Sleep Disorder’ (SWSD) tih a ni. Eng nge a nih, engvangin nge a lo awm a, eng nge tih theih ang tih i lo en ang u.

He shift work sleep disorder (SWSD) hi eng nge ni?

A awlsam zawngin, hei hi i shift avanga mut harsatna a ni. Kan taksa chhungah hian natural clock kan nei vek a, chu chu kan circadian rhythm an ti a ni. Hei hian darkar 24 chhunga kan taksa, rilru leh nungchang inthlak danglamna chu a thunun a ni. He darkar hi êng leh thim hian a khalh fo thin. Kan hnathawh dan pangngai zing dar 9 a.m. atanga tlai dar 5 p.m. shift—chu chu zanah emaw, zing lamah emaw, hun dangah emaw—kan natural clock chu a balance lo va, a paih chhuak ta a ni.

SWSD avang hian:

• Engtik lai pawhin i muhil thei.
• I muhil a nih pawhin i mut tha thei lo a, i harh chhunzawm zel thei bawk.
• Mut tam lutuk hi a tul loh hunah a awm thei a, a bik takin hnathawh laiin a awm thei.

United States-ah chauh pawh hian full-time worker zinga 20% vel chuan hetiang hian shift an thawk a ni. Mahse, shift-a thawk zawng zawng hian SWSD an nei vek lo tih hriat reng a pawimawh.

Hetiang dinhmun hi engtiang chiahin nge a awm?

A nihna takah chuan i ngaihtuah aiin a tam zawk. SWSD hian darkar mumal lo hnathawk zinga 10% leh 40% inkar a nghawng thei a ni.

Shift work sleep disorder (SWSD) natna lan chhuahna chu engte nge ni?

Hetiang dinhmun hi a lan chhuahna lian ber pahnih a awm a, chungte chu:

1. Mut theih lohna: Hei hian mut a harsat leh/ emaw, mutthilh hnu pawha mut theih lohna a kawk a ni. Hei hi hnathawh hun chhung a zirin a danglam thei bawk. Entirnan, zing dar 4 leh dar 7 inkara hnathawk tu emaw chuan mut a harsat phah thei. Chutiang bawkin tlai lama hnathawk tu emaw chuan muthilh hnuah pawh mut a harsat phah thei a ni.

2. Hypersomnia: Hei hi mutthilh lutuk a ni a, hun remchang lovah, a bik takin zan lama hnathawh lai emaw, zing khawvar hma emawa lo awm thin a ni. Hei hi a hlauhawm hle thei a, hnathawh thatna leh himna a nghawng thei a ni.

Heng symptom lian ber berte bakah hian symptom dang engemaw zat a awm thei bawk:

• Thil ngaihtuah harsa tak a ni. Engmah hriatreng theih loh ang mai.
• Lu na. Lu na fo thin.
• Nunna nei lo leh chau tawh anga inhriatna.
• Hnathawhna hmuna muhil harsa.
• Thinrimna, thinrimna rang.

Shift worker i nih a, hetiang symptoms i neih chuan doctor pan ngei ngei tur a ni.

Engvangin nge he SWSD hi a lo awm?

A awlsam zawngin, i ‘internal body clock’ leh i awmna environment inmil lohna avanga lo awm a ni a, hei hian i mut hun leh hun chhung a tibuai a ni.

Hei hi a thleng tlangpui chu a ni: Nitin darkar 24 chhung hian êng – a bik takin ni êng – hi kan taksa darkar chu a tichak a ni. He êng hi kan mit kal tlangin thluaka ‘control center’ a thleng a. Chuta tang chuan taksa chhunga thil kalphung leh hormone hrang hrangte chu a intan ta a ni. Hei hian taksa chu ‘harh hun a ni a, ni tan hun a ni’ tih signal a pe a ni.

Kan taksa darkar tichhe thei thil pawimawh dang pahnih chu:

• Melatonin: Hei hi natural hormone a ni a, mut a pui thin. Kan thluaka pineal gland atanga siam a ni. Melatonin hi zanah (thimah (thimah) a chhuak tam ber a, nitin (eng lamah) a chhuak tlem hle bawk.
• Cortisol: Hei hi kan adrenal glands atanga hormone siam a ni. Thil awmdan pangngaiah chuan zanah kan mut dawnin cortisol level a hniam a, zing lamah kan harh dawn chuan a sang ber thin. (He circadian rhythm bakah hian cortisol hian hna pawimawh dang a nei bawk.)

Mahse, darkar mumal lo hnathawkte zingah heng signal te hi an ‘ni’, chu chu an harh hun leh an mut hun nen a inmil lo. Hei hian mut leh harhnaah nghawng tha lo tak a nei a ni.

Entirnan, zan lama thawktute chu nilengin an muhil fo thin. Chu chu, an taksain ‘harh la, harh rawh’ tih signal a pek lai vek tihna a ni. Chuvângin, nilengin an mut chu a rei lo thei a, a titawp fo thei bawk. Tin, zan lama hnathawh hian mut an hah thei bawk a, a chhan chu chutih lai chuan melatonin level a sang ber thin.

Engtin nge he SWSD natna hi hmuhchhuah a nih?

Sleep journal vawn hi SWSD hmuhchhuahna atana thil pawimawh tak a ni. I doctor chuan a hnuaia mite hi kar hnih tal record turin a ti mai thei che:

• I mut leh harh hun te.
• Vawi engzat nge i mut laiin i harh?
• Eng angin nge i rilru a hahdam.
• I mut dan emaw, i mut dan emaw tichhe thei thil, entirnan, coffee ang chi caffeine hman te, ri bawlhhlawh te.

Doctor-te chuan SWSD hi thla thum tal i neih tawh chuan an hmuchhuak tlangpui. I natna lan chhuahna chu natna dang, sleep apnea , emaw, damdawi pakhatin a nghawng ṭha lo emaw avânga lo awm a ni lo tih hriat nân mut zir chianna emaw, test dang emaw pawh an ti thei bawk.

Hei hi eng enkawlna nge ni?

Shift work sleep disorder (SWSD) hi damdawi a awm lo. Mahse, he natna lan chhuahna bulpui ber berte target-tu enkawlna engemaw zat a awm a – chungte chu, circadian rhythm dissonance, mut theih lohna, leh mut tihbuai te hi a ni.

Enkawlna lian ber berte chu:

• I schedule emaw hnathawh hun tur (a theih chuan) tihdanglam.
• In lama i mut dan inthlak danglamna.
• Bright light therapy hmanga enkawl a ni.
• Melatonin tih hi a ni.
• Mut damdawi te.
• Wake promoting agents te chu an lo harh chhuak thin.

Heng zawng zawng hi chipchiar deuhin han thlir ila.

I schedule emaw routine emaw tihdanglamna

SWSD enkawl dan pakhat chu i hnathawh dan leh i schedule tihdanglam hi a ni. A theih chuan, SWSD-in nghawng a neih tihziaawmna tura pui thei tur schedule thlak danglam emaw, hnathawhna nena inzawm tihdanglam emaw chungchang chu i hnathawhna hmun nen sawiho rawh. I doctor chuan i hnathawhna shift leh i hnathawhna hmun a zirin strategy bik a rawn rawt ang che.

I tih theih tlangpui thenkhat chu hetiang hi a ni:

• Chhun lama mut a ngai a nih chuan zing ni chhuahnaah inthiarfihlim loh tur a ni. In lama i haw dawnin sunglass vuah la, chhuah a ngai a nih chauhvin.
• A theih chuan zan lama shift a zawna i thawh zat tihtlem la. Zan lama thawkte chuan zan lama a zawnin vawi nga aia tam hna an thawk tur a ni lo va, a inkarah chawlh ni la tur a ni. Darkar 12 shift-a thawkte chuan a zawnin ni li aia tam hna an thawk tur a ni lo.
• Zan lama a zawnin vawi tam tak hnathawh hnuah a theih chuan darkar 48 aia tam chawlh la rawh.
• Darkar rei tak hnathawh leh overtime tam lutuk chu pumpelh rawh.
• A theih chuan hnathawhna hmun hla tak tak kal ngai hnate chu pumpelh la, chu chuan i mut hun pawh a tihtlem phah dawn a ni.
• Shift tam lutuk hi pumpelh rawh. Hun rei tak shift khata hnathawh ai chuan shift thlak danglam thiam a harsa zawk.
• A theih chuan zan lama shift hma emaw, zan lama hnathawh chhung emawa mut hahdam tum ang che. Heng muthilh te hian zan lama thawktute tan alertness a ti sang thei a ni.
• Hnathawh laiin i fimkhur theih nan caffeine (e.g., coffee) tlemte hmang la. Mahse, i shift tawp dawnah caffeine ei kha bansan rawh. Chutiang a nih loh chuan mut hmaa i mut a tibuai thei a ni.
• Mutthilh laiin lirthei khalh loh tur. I shift zawha in lama haw theih khawpa i muhil a nih chuan power nap la hmasa la, a nih loh leh midang nen in lamah lirthei khalh la.

In lama i mut dan inthlak danglamna

Shift worker te hi non-shift worker te aiin darkar khat atanga darkar li vel an mu tlem zawk niin an sawi. Nitin darkar sarih atanga darkar kua tal mut a pawimawh hle.

Shift worker i nih chuan mut hi i dah pawimawh ber a ngai a ni. I tanpui theihna tur tips thenkhat chu hetiang hi a ni:

• Mut hmaa tih dan phung zawm rawh. A theih ang anga mut hun tur inang reng tum la, weekend leh holiday-ah pawh.
• In lamah chuan chhungte leh ṭhiante chu mut hmaa boruak muanawm, thim leh thlamuang tak siam turin hrilh rawh.
• I chhungte hnenah i mut laiin music ngaihthlak emaw, headphone hmanga TV en emaw chu a pawi lo tih hrilh rawh.
• I chhungte chu i mut laiin hna ri nasa tak, vacuum emaw, dish sil emaw ang chi hna thawk lo turin fuih rawh.
• I kawngka hmaah ‘Do Not Disturb’ tih ziak kha tar rawh. Hei hian delivery mi leh ṭhiante i kawngka kik emaw, kawngka bell ri emaw a tihtlem phah ang.
• Chawlhkar chhung hian mut tlem rawh.
• Mut faina tha tak hmang thin ang che. Chu chu mut hun pangngai siam a, caffeine, zu, leh nicotine ei loh tihna a ni.

Bright light therapy hmanga enkawl a ni

Bright light therapy hian i taksa chu i schedule thara a insiamrem theih nan light chi khat bik a hmachhawn a ni. He light hi hun bituk takah i hmang a, a tlangpuiin i shift i tan tirh hian i hmang thin. I doctor chuan he light therapy hi engtikah nge i hman tur a, eng chen nge i hman tur tih a hrilh ang che.

He light hi lightbox emaw, desk lamp emaw, light goggles emaw angin lei theih a ni. Hengte hi Seasonal Affective Disorder (SAD) enkawlna atana hman thin light nen a inang a ni. He light therapy hi zan lama thawk tan chuan a tangkai hle.

Melatonin tih hi a ni

Melatonin supplement hian shift work schedule-a insiamrem tha zawk turin a pui thei che a ni. Mahse, melatonin supplement i ei hmain i doctor i biak hmasak phawt a ngai.

Mut damdawi te

I doctor chuan a hun takah i mut theih nan mutna damdawi a pe thei che a ni. Sleeping pills hian hun rei lote chhungin mut a tichak thei a, mahse hun rei tak hman a nih chuan addictive a ni thei. Mut damdawi hian side effect duhawm lo emaw, hlauhawm tak emaw a nei thei bawk.

Wake-promoting agent te an ni

Wake-promoting agents hi damdawi chi khat a ni a, chu chuan i muhil thei a, i harh theihna a tipung bawk. Tunah hian US Food and Drug Administration (FDA) chuan SWSD atana damdawi chi hnih pawm a nei a, chungte chu:

• A rilru a hah lutuk chuan a rilru a buai em em a.
• A rilru a buai em em a, a rilru a hah em em bawk a. Armodafinil - Nuvigil®).

Heng damdawi te hian mut theih lohna avanga performance issues awm thin te chu a tihziaawm thei a, mahse mut thatna aiah a ni lo.Heng damdawi te hian side effect a nei bawk a, addictive a ni thei bawk. Hetiang damdawi chi hi i tan a tha em tih hriat tumin i doctor nen inbia ang che.

Shift work sleep disorder hi ven theih a ni em?

Dik tak chuan, hnathawh hun pangngaia hnathawh chhunzawm zel tih loh chu shift work sleep disorder (SWSD) hi a taka ven theih dan tur a awm lo. Mahse, i symptoms enkawl dan tur leh mut tha zawk neih theihna tur leh i harh hun chhunga fimkhur taka awm theihna tur thil tih dan hrang hrang i nei thei a ni . Chu chu a hmaa kan sawi tawh ang khan strategy zawm tihna a ni.

SWSD vang hian eng harsatna nge thleng thei?

Enkawl loh chuan shift work sleep disorder (SWSD) hian harsatna hrang hrang a thlen thei a ni. A then chu hetiang hi a ni:

• Hnathawh thatna tihtlem: SWSD vei te hian an harh leh hnathawh laiin ngaihtuahna leh thil hriat reng an harsat fo thin. Hei hian hnathawh thatna a tlahniam thei a ni. Hna pawimawh tak i thawh laiin thil tenawm tak i theihnghilh a nih chuan eng nge thleng ang tih han ngaihtuah teh.
• Accident hlauhawmna a sang: SWSD hian alertness leh reaction time a ti tlem. Hei hian hnathawh laiin tihsual emaw, accident emaw a thlen theihna a tipung a ni. Tin, mut theih loh vanga lirthei khalh laiin accident a thlen theihna a sang hle bawk.
• Psychological problems: SWSD hian thinrimna a siam thei che a, buaina hmachhawn pawh a harsat phah thei bawk. SWSD vei te hi he natna nei lo te aiin depression vei an tam zawk.
• Zu leh ruihhlo hman: Mi tam tak, mut lama harsatna nei, SWSD te pawhin zu emaw ruihhlo emaw hmanga ‘damdawi’ an tum thin. Hei hian substance emaw zu hmansualna (substance emaw alcohol use disorder) vangin a hlauhawm thei a ni.

Hriselna tha neih nan mut that a pawimawh. SWSD leh mut tlem hian hriselna dinhmun awmsa a tichhe thei a, harsatna thar a siam thei bawk.

SWSD avanga hun rei tak chhunga hriselna atana hlauhawm lo awm thei te chu hetiang hi a ni:

• Natna nei fo, khawsik leh flu ang chi te.
• Thisena cholesterol level a sang.
• Lung natna.
• Thau lutuk.
• Gastrointestinal lam thil a awm.
• Reproductive system lama harsatna leh/ emaw testosterone level tlahniam.
• Cancer chi hrang hrang.

He SWSD dinhmun hi eng chen nge a awm dawn?

Shift work sleep disorder symptoms hi darkar mumal lo taka hnathawh chhung chuan a awm tlangpui. Mut leh hun pangngaia i harh leh chuan i dinhmun chu a bo vek a ni. Mahse, i shift work schedule a tawp hnuah pawh mut harsatna i la nei thei tho.

SWSD chungchangah hian engtikah nge doctor ka hmuh ang?

Shift work sleep disorder symptoms i neih chuan i tana tha tur solution zawng turin doctor nen inbiakna neih a tha ber.

SWSD i vei tih hmuhchhuah a nih a, kar engemaw zat hnuah pawh i enkawlna ruahmanna a thawk tha lo a nih chuan doctor hmu leh rawh.

Shift-a thawk zawng zawng hian shift work sleep disorder (SWSD) an nei vek lo tih hre reng ang che. Mi tam tak chuan a tir lamah chuan shift thara insiamrem harsa an ti hle. Mahse, kar engemaw zat hnuah pawh tlu emaw, mut theih loh emaw i la neih chuan, emaw, darkar sarih atanga darkar riat i mut hnuah pawh i la chau tih i hriat chuan SWSD i nei thei a ni. Thu lawmawm tak chu SWSD natna lan chhuahna tihziaawmna tur kawng engemaw zat a awm a ni. Doctor chuan a hmuchhuak thei a, SWSD enkawl dan tur treatment plan a pe thei bawk.

Take-Home Thuchah hnuhnung ber

Okay, chuti a nih chuan tunah chuan vawiin a kan sawi tawh, Shift Work Sleep Disorder (SWSD) hi i hrethiam zawk tawh ang. Shift worker i nih chuan hengte hi hre reng ang che:

• I mut chu dah pawimawh ber rawh. I hna ang bawkin a pawimawh.
• SWSD symptoms (mut theih lohna, mut tam lutuk, ngaihvenna tlahniam) i neih chuan ngaihthah suh. Damdawi lam thurawn zawng rawh.
• He dinhmun hi i hnathawhna hmun, in chhung leh i nitin nunphungah inthlak danglamna tenau te siamin nasa takin i thunun thei a ni.
• Bright light therapy, melatonin, leh a tul chuan damdawi pek chhuah ang chi thilte hian a pui thei a ni.
• Mutthilh laiin lirthei khalh ngai suh. Nang leh midang tan pawh a hlauhawm hle.
• Nangmah chauh i ni lo. Hetiang harsatna tuar tam tak an awm a, tanpuina a awm bawk.

Chuvangin, i mut chu uluk takin enkawl rawh. A chhan chu , nun hrisel, hlim tak nei tur chuan mut that hi a pawimawh em em a ni!

` Shift Work Sleep Disorder, SWSD, Mut theih lohna, Mut tam lutuk, Circadian Rhythm, Melatonin, Shift Work Sleep