Shift hnathawh hian mut that loh nan a veng em? Shift Work Sleep Disorder (SWSD) chungchang hi han sawi ila

Zan lama hnathawk i ni bawk em? BPO-ah emaw, damdawi inah emaw, security officer-ah emaw zing thlengin i thawk mai thei. In i lo haw a, nilenga mut i tum chuan i mut mut thei lo va, darkar tlemte hnuah i harh a, i harh pawhin chakna nei lo ang maiin i inhria. Zanah hna i thawh leh chuan rin loh takin i muhil a, i hnathawhnaah i rilru i pe a harsa hle. Chutiang thil tawn chu nang pawhin i tawng ve tawh em? Tichuan, i tana thil pawimawh tak tak kan sawi dawn a ni. Damdawi lam hawi chuan he natna hi Shift Work Sleep Disorder (SWSD) kan ti a.

Shift Work Sleep Disorder (SWSD) tih hi eng nge ni?

A awlsam zawngin, Shift Work Sleep Disorder (SWSD) hi mut vanga harsatna a ni a, 9-5 schedule pangngai ni lovin, zan lama shift, zing lama shift, emaw rotating shift-a thawkte zingah a awm tlangpui.

Hei hi dik taka hrethiam tur chuan kan taksaa mechanism mak tak mai hi kan hriat hmasak a ngai a ni. Circadian Rhythm, a nih loh leh kan "taksa darkar" an ti a. Hei hi darkar 24 chhunga kan taksaa taksa, rilru leh nungchang lama inthlak danglamna thleng thinte control tu natural process a ni. Kan taksa chhunga darkar lian tak ang mai a ni. He darkar hian pawn lam boruak êng leh thim a zirin hna a thawk ber a ni. Zing ni a chhuah chuan kan taksa darkar hian "Tun hi harh hun a ni, active rawh" tih signal a dawng thin. Zan a thim chuan signal chu "Tun hi chawlh hun a ni a, mut turin inbuatsaih rawh" tih a ni.

Mahse shift-a i hnathawh hian he natural process hi a tibuai vek a ni. Zanah hna i thawh hian i taksa darkar chuan mu turin a hrilh che a. Nilenga mut i tum hian i taksa darkar chuan harh turin a hrilh che a ni. He buaina hian harsatna a thlen thei a, chungte chu:

• Mut tur huna mut that loh.
• I muthilh hnu pawhin i muhil thei lo.
• A tul loh hunah mut hah lutuk, a bik takin hnathawh laiin.

Shift-a thawk zawng zawng hian hetiang dinhmun hi an nei vek lo. Mahse, survey-ah chuan shift worker zinga 10% leh 40% inkar chuan he natna hi an tawk thei tih a tarlang. Hei hian i ngaihtuah aiin a tam zawk tihna a ni.

Hetiang natna lan chhuah dan hi engte nge ni?

SWSD natna lanchhuahna lian ber pahnih a awm. A kaihhnawih symptom dang pawh a awm bawk. Hengte hi chiang takin han then ila.

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

• Thil ngaihtuah harsa: Hnathawh lamah i rilru i pe thei lo. Thil tenawm ber pawh i theihnghilh thin.
• Lu na: I lu-ah hian dull ache leh heaviness i nei thei.
• Taksa chakna tlakchhamna: Eng ang pawhin muthilh mah la, nunna nei lo leh chau takin i inhria fo thin.
• Hnathawh hmuna fimkhur theih lohna: Hnathawh laiin mit khap reng a ni a, a thar hriatna a awm lo.
• Thinrimna leh thinrimna: Thil tenawm tak takah a thinrim a, chhan awm lovin chhungte leh hnathawhpui te nen insualna a thlang duh hle.

Shift worker i nih a, a chunga kan sawi tak symptoms te hi i nei nia i hriat chuan hemi chungchang hi doctor nena inbiakna neih a pawimawh hle.

Engvangin nge hetiang hi kan chungah a lo thlen?

Kan sawi tawh ang khan hei hi a chhan ber chu i "body clock" leh i work shift inkar a inmil loh vang a ni. Tlem a thuk zawkin han laih ila, hetiang thil hi engtin nge a awm tih i en ang u.

Kan taksa darkar control tu key signal engemaw zat a awm a.

1. Eng: A bik takin ni êng hi signal lian ber a ni. Zing lama i mit a rawn tlak chuan chu signal chu thluaka "control center" pakhatah a kal thin. Chuta tang chuan taksa pum pui chu ni tan tur, active turin thuchah thawn a ni. Zing dar 7-a hna atanga i haw chuan ni a lo eng tawh a. Mut tum pawh nise, he ni êng hian i thluak hnenah, "Tho rawh, hei hi mut hun a ni lo," tiin a hrilh a ni.

2. Melatonin: Hei hi kan taksain a pianphung a siam chhuah "sleep hormone" tia hriat a ni bawk. Zanah a thim chuan kan thluaka pineal gland hian melatonin a tichhuak tan thin. Hei hian min muthilh tir a ni. Nitin hian he hormone hi a chhuak tlem hle. Ngaihtuah teh, zan dar 10-ah hna i thawk tan ang. Chu chu i taksain melatonin a tihchhuah tam ber hun a ni. Chuvangin hnathawh laiin i muhil hi thil pangngai a ni em?

3. A rilru a hah lutuk chuan a rilru a buai em em a.Cortisol: Hei hi kan taksaa hormone pawimawh dang a ni. Zing lama hahdamna min neihtirtu a ni. A tlangpuiin he hormone hi zan kan mut hian a hniam a, zing kan thawh hian a sang ber a thleng thin. Zan lama hnathawk miin zing mut a tum hian taksaa cortisol level a sang a, chu chuan mut a tibuai nasa thei hle.

Engtin nge doctor chuan hei hi SWSD a ni tih chiang taka a hriat theih ang?

Doctor hmu tura i kal hunah zawhna tlem a zawt ang che. Tin, he natna hi dik taka hriat theihna atana thil pawimawh ber pakhat chu "sleep journal" vawn hi a ni. I doctor chuan he diary hi kar hnih tal vawng turin a hrilh fo ang che. A chhunga i record tur thilte chu:

• I mut hun leh i harh hun.
• Vawi engzat nge mut atanga i harh tawh?
• Zingkar i thawh hian engtiang chiahin nge i harh/chau?
• I mutna tichhe thei thil, entirnan, coffee i in lai te, leh i mutna pindan chhunga thawm ri te.

Doctor chuan SWSD hi a hmuchhuak thei a, thla thum vel a zawna heng symptoms te hi i neih chuan. A châng chuan, i natna lan chhuah chhan dang (sleep apnea ang chi) a awm leh awm loh enfiah turin mut zirchianna neih an rawt thei bawk.

Okay, chuti a nih chuan hei hi eng solution nge tih theih ang?

A hmasa berah chuan he harsatna hi zan khat chhunga tidam thei tur "magic pill" a awm lo. Mahse, lungngai suh. He dinhmun hi uluk taka enkawl dan tha tak tak a awm nual. Enkawlna tum berte chu:

• Taksa clock tihbuai tawh chu reset (circadian misalignment).
• Hnathawh laiin mut theih lohna tihtlem.
• Mut thatna tihchangtlun.

Hemi atana hmanraw pawimawh ber berte chu eng nge ni tih i lo en ang u.

Hnathawhna hmun leh hnathawhna hmuna inthlak danglamna awm thei te

A theih chuan i hnathawhna hmunah i manager nen inbia la, heng inthlak danglamnate hi siam tum ang che.

• Ni laka inveng rawh: Zing lama hnathawh atanga i haw hunah a theih ang anga ni laka i invenna chu ti tlem rawh. Sunglass tha tak ha la. Hei hian i thluak hnena "ni êng" a nih thu signal a tihtlem phah ang.
• Zan lama shift a zawna tihtlem: A theih chuan zan lama shift tam tak a zawna hnathawh ai chuan zan lama shift leh day shift inthlak danglam tum ang che. Zan lama a zawnin vawi 5 aia tam hnathawh loh tur.
• Chawlh hahdam tur: Zan lama hna engemaw zat i thawh hnuah a theih chuan ni hnih (darkar 48) aia tam chawlh la. Hei hian i taksa chu a dam leh theih nan hun a pe a ni.
• Hnathawh laiin mut rawh: A theih chuan hnathawh laiin minute 20-30 vel mut la (e.g. chawhmeh chawlh laiin). Hei hian i ngaihtuahna leh fimkhurna nasa takin a tipung ang.
• Caffeine hman dan: Coffee emaw tea emaw i in chuan shift hmasa berah chauh in thin ang che. Hnathawh hnaih lutuka zu in hian in lama haw leh mut theihna a tibuai thei a ni.
• Mutthilh laiin lirthei khalh suh!: Hei hi a hlauhawm hle . Hnathawh zawha mut i neih chuan tlan phei la, minute 15-20 chhung muhil rawh. A nih loh leh midang khalh tir rawh se. Chu aia i nunna chu a hlu zawk a ni.

In lama mut that dan tur

Shift worker te hi mi pangngai aiin darkar 1-4 vel an mu tlem zawk a, chuvangin i mut hi ngaih pawimawh hmasak a pawimawh.

• I mutna pindan buatsaih rawh: I mutna pindan chu thim tak, reh tak leh lum takah siam rawh . Curtain thuk tak, blackout tak tak hmang rawh. Window atanga êng lo chhuak a awm chuan khar rawh.
• Thawm ri tihtlem: I chhungte nen inbiakna nei la, zahawm takin TV en emaw, i mut laiin vacuum emaw ang chi thil ri ring tak takte pumpelh turin hrilh rawh. Headphone hmang turin i ti thei bawk.
• Thil tihbuai loh tur: I phone kha titawp rawh. Tin, i kawngkaah "Do Not Disturb" tih ziak i tar a tha bawk.
• Mut hun tur siam rawh: A theih ang anga mut leh harh tum la, chawlhniah pawh. Hei hian i taksa darkar chu pattern thar nena inmil turin a pui ang.
• Mut dan tha (Sleep Hygiene): Mut hma darkar khat velin TV, phone leh computer screen en tawh loh tur. Zu leh nicotine (cigarette) ang chi thilte hian mut a tihbuai avangin pumpelh rawh.

Enkawlna dang

A chunga kan sawi takte hian result hlawhtling tak a chhuah loh chuan i doctor chuan enkawlna dang a rawt thei bawk.

• Bright light therapy: Hei hi hna i thawh hmain minute 30 vel light box bik chhungah i en reng a ni. Hei hian i taksa darkar chu schedule thar nena inmil turin a pui a ni.
• Melatonin supplement: Mut hmain melatonin pills i ei thei a, i doctor-in a tih angin. Amaherawhchu, hengte hi doctor rawn hmasa lovin hmang ngai suh.
• Sleeping pills: Hengte hian hun rei lote chhungin mut a pui thei che a ni. Mahse, ruihhlo ngawlvei an ni thei a, side effect an nei thei bawk a, chuvangin doctor-in a tih tur leh a tih angin chauh hmang ang che.
• Wake-promoting agents: Modafinil leh Armodafinil ang damdawi te hian hnathawh laiin mut theih lohna a tiziaawm thei. Hengte hi mut thlakna tur a ni lo. Hengte hi damdawi lam enkawlna hnuaiah pawh hman tur a ni.

He natna hi enkawl loh a nih chuan eng hlauhawmna nge awm?

SWSD hi mut harsatna mai a ni lo. Enkawl that loh chuan hun rei lote leh hun rei tak chhungin harsatna lian tak a thlen thei a ni.

Hun rei tak chhunga hriselna atana hlauhawm

Kan hriselna zawng zawng atan mut that hi a pawimawh hle. Hun rei tak SWSD vei hian natna khirh tak dang vei theihna a tipung a ni.

• Natna nei fo (e.g. khawsik, khawsik) .
• Cholesterol sang tak a ni
• Lung natna
• Thau lutuk
• Digestive system lama harsatna awm thei
• Reproductive system lama harsatna awm thei
• Cancer chi hrang hrang vei theihna a sang.

Chuvangin, "mut harsatna mai mai" tiin ngaihthah suh. I hriselna ngaihtuah a, a tul anga hmalak a pawimawh hle.

Shift hna i thawh tan tirh khan i mut dan hi a insiamrem theih nan hun engemaw chen a la ngai hi thil pangngai a ni. Mahse kar engemaw zat hnuah pawh mut harsatna i la nei emaw, hnathawh laiin i muhil a nih chuan doctor pan a, thurawn lak a tha ber.