Kei te pāngia hoki koe e ngā raruraru moe nā te mahi whakawhiti? (Te Mate Moe Mahi Whakawhiti - SWSD) Me kōrero tātou mō tēnei!

He kaimahi pō koe? Me haere wawe rānei koe ki te mahi i te ata? Me mahi koe i ētahi wā i ngā wā rerekē o te rā? Tērā pea he raruraru moe tō ēnei tāngata. Koinei te āhuatanga ka kōrerohia e tātou i tēnei rā, e kiia nei ko te 'Shift Work Sleep Disorder' (SWSD) . Me titiro tātou he aha te take, he aha te take e puta ai, me te aha hoki e taea te mahi mōna.

He aha tēnei mate moe mahi-ā-ringa (SWSD)?

He ngāwari noa iho, he mate moe tēnei e puta mai ana i tō huringa mahi. He karaka tūturu kei roto i ō tātou tinana katoa, e kiia nei ko te circadian rhythm . Mā tēnei ka whakahaere i ngā huringa o ō tātou tinana, hinengaro, me ngā whanonga puta noa i te rā 24-hāora. He maha ngā wā ka peia tēnei karaka e te mārama me te pōuri. Ina mahi tātou i tētahi wā rerekē i tō tātou huringa mahi noa mai i te 9 i te ata ki te 5 i te ahiahi—arā, i te pō, i te atatu, i tētahi wā rerekē rānei—ka hē te taurite o tō tātou karaka tūturu.

Nā te SWSD ka taea e koe:

• Ka taea e koe te moe i ngā wā katoa.
• Ahakoa ka moe koe, tērā pea kāore e taea e koe te moe tika, ā, ka ara ake tonu pea.
• Ka pā mai pea te hiamoe nui i ētahi wā kāore e hiahiatia ana, inā koa i te wā e mahi ana.

I te Hononga o Amerika anake, tata ki te 20% o ngā kaimahi wā-katoa e mahi ana i ngā huringa pēnei. Heoi, he mea nui kia mahara ehara i te mea ko te hunga katoa e mahi ana i ngā huringa ka pāngia e te SWSD.

He pēhea te noa o tēnei āhuatanga?

He mea noa ake tēnei i tō whakaaro. Tērā pea ka pāngia te SWSD e te 10% me te 40% o te hunga e mahi ana i ngā hāora koretake.

He aha ngā tohu o te mate moe mahi huringa (SWSD)?

E rua ngā tohu matua o tēnei mate:

1. Te kore moe: Ko te tikanga he uaua ki te moe, ki te noho moe tonu rānei ahakoa kua moe. Ka rerekē pea tēnei i runga i te kaupapa mahi. Hei tauira, ko te tangata e mahi ana i waenga i te 4 me te 7 i te ata ka uaua pea ki te moe. Waihoki, ko te tangata e mahi ana i te ahiahi ka uaua pea ki te moe tonu ahakoa kua moe.

2. Hypersomnia: He hiamoe nui rawa tēnei e puta ana i ngā wā kāore i te tika, inā koa i te wā e mahi ana i te pō, i ngā hāora wawe rānei o te ata. He tino morearea tēnei, nā te mea ka pā ki te whai huatanga o te mahi me te haumaru.

Haunga ēnei tohu matua, tera pea ētahi atu tohu:

• He uaua ki te arotahi. Pērā i te kore e taea te maumahara ki tetahi mea.
• Mamae upoko. Mamae upoko auau.
• Te āhua kore ora, te ngenge hoki.
• Te uaua ki te noho mataara i te mahi.
• Te riri tere, te tere o te riri.

Mena he kaimahi huringa koe, ā, kei a koe ēnei tohu, me toro atu koe ki te tākuta.

He aha i puta ai tēnei SWSD?

I te kīanga māmā noa iho, nā te kore taurite o tō 'karaka ā-roto o te tinana' me te taiao e noho ana koe. Ka raru pea tō kaupapa moe me te roa o tō moe.

Koinei te mea e tupu ana i te nuinga o te wā: I roto i ngā hāora 24 o te rā, ko te māramatanga – inā koa ko te rā – te mea e whakahaere ana i te karaka o tō tātou tinana. Ka haere tēnei māramatanga mā roto i ō tātou kanohi, ka tae atu ki tētahi 'pokapū whakahaere' i roto i te roro. Mai i reira, ka tīmata he mekameka o ngā tukanga me ngā homoni i roto i te tinana. Koinei te tohu ki te tinana 'kua tae ki te wā hei ara ake, kua tae ki te wā hei tīmata i te rā.'

E rua atu ngā mea nui e pā ana ki te karaka o tō tātou tinana:

• Melatonin: He homoni taiao tēnei e āwhina ana i a koe ki te moe. Ka hangaia e te repe pineal i roto i tō tātou roro. Ka tukuna te Melatonin i te nuinga o te wā i te pō (i te pōuri), ā, he iti noa iho i te awatea (i te mārama).
• Cortisol: He homoni tēnei e hangaia ana e ō tātou repe adrenal. I raro i ngā āhuatanga noa, he iti ngā taumata cortisol i te pō ina haere tātou ki te moe, ā, ka eke ki te taumata teitei i te ata ina tata tātou te ara ake. (Haunga tēnei manawataki circadian, he mahi nui anō tā te cortisol.)

Heoi, kāore ēnei tohu i roto i te hunga e mahi ana i ngā hāora koretake e ōrite ana ki tō rātou 'rā', arā, ngā wā e ara ana rātou me ngā wā e moe ana. Ka pā kino tēnei ki te moe me te araara.

Hei tauira, ko te hunga e mahi ana i ngā huringa pō ka moe i te awatea. Arā, i te wā kotahi e tohu ana ō rātou tinana kia 'ara ake, kia mataara tonu.' Nō reira, ka poto pea tā rātou moe i te awatea, ā, ka maha ngā wā ka haukotia. Waihoki, ka hiamoe pea rātou ina mahi ana i te pō, nā te mea koinei te wā e tino teitei ai ngā taumata melatonin.

Me pēhea te tautuhi i tēnei mate SWSD?

He mea tino nui te pupuri i tētahi pukapuka moe mō te tātaritanga o te SWSD. Tērā pea ka tono tō tākuta kia tuhia e koe ngā mea e whai ake nei mō te rua wiki pea:

• Ngā wā i moe ai koe, ā, i oho ake ai.
• E hia ngā wā i ara ake ai koe i a koe e moe ana?
• Aue te marino o tō ngākau.
• Ngā mea ka pā ki tō moe, ki tō tauira moe rānei, hei tauira, te whakamahi kawheine pērā i te kawhe, me te parahanga haruru.

Ko te tikanga, ka tātaritatia e ngā tākuta te SWSD mēnā kua pāngia koe e ēnei tohu mō te toru marama neke atu rānei. Tērā pea ka whakahaerehia e rātou he rangahau moe, he whakamātautau rānei hei whakarite kāore ō tohu i puta mai i tētahi atu āhuatanga, pērā i te moe pōrearea , i te pānga taha rānei o tētahi rongoā.

He aha ngā maimoatanga mō tēnei?

Kāore he rongoā mō te mate moe mahi huringa (SWSD). Heoi, he maha ngā maimoatanga e aro ana ki ngā tohu matua o te mate - arā, te koretake o te manawataki circadian, te hiamoe, me ngā raruraru moe.

Ko ngā maimoatanga matua ko:

• Ngā huringa ki tō rārangi mahi, ki tō rārangi mahi rānei (mēnā ka taea).
• Ngā panonitanga ki ō tikanga moe i te kāinga.
• Te rongoā mārama kanapa.
• Tāpiringa Melatonin.
• Ngā rongoā moe.
• Ngā kaihoko whakatairanga ara ake.

Kia tirohia tātou ia o ēnei me ētahi atu taipitopito.

Ngā huringa ki tō kaupapa mahi, ki tō tikanga rānei

Ko tētahi huarahi hei rongoā i te SWSD ko te whakarerekē i ō tikanga mahi me tō rārangi mahi. Ki te taea, kōrero ki tō kaituku mahi mō ngā whakarerekētanga whakaritenga, ngā whakarerekētanga mahi rānei hei āwhina i te whakaiti i te pānga o te SWSD. Ka tūtohu tō tākuta i ngā rautaki motuhake i runga i te huringa mahi e mahi ana koe me tō taiao mahi.

Anei ētahi mea noa ka taea e koe te mahi:

• Ki te hiahia koe ki te moe i te awatea, karohia te whitinga o te rā i te ata. Me mau he mōhiti kanohi ina hoki koe ki te kāinga, ā, me haere noa koe ki waho.
• Ki te taea, whakaitihia te maha o ngā mahi pō e mahi ana koe. Ko te hunga e mahi ana i ngā mahi pō kaua e neke atu i te rima ngā mahi pō, me te tango rā hararei i waenganui. Ko te hunga e mahi ana i ngā mahi 12-hāora kaua e mahi i ngā rā e whā.
• I muri i te mahi i ngā huringa pō maha karapīpiti, me tango he hararei neke atu i te 48 hāora mēnā ka taea.
• Kaua e mahi roa me te mahi tāpiri nui rawa.
• Ki te taea, karohia ngā mahi e hiahia ana koe ki te haere tawhiti ki te mahi, nā te mea ka whakaitihia hoki te roa o te wā e moe ai koe.
• Āta karohia ngā huringa mahi maha. He uaua ake te taunga ki te whakawhiti huringa mahi i te mahi i te huringa kotahi mō te wā roa.
• Ki te taea, whakaritea he moe i mua atu, i te wā rānei o te mahi pō. Ka taea e ēnei moe te whakapai ake i te mataara o ngā kaimahi o te mahi pō.
• Whakamahia he nui o te kawheine (hei tauira, te kawhe) hei āwhina i a koe kia mataara tonu i a koe e mahi ana. Heoi, kati te kai kawheine i te mutunga o tō mahi. Ki te kore, ka raru pea tō moe i te wā moe.
• Kaua e taraiwa i te wā e hiamoe ana. Ki te hiamoe rawa koe, ka taea e koe te hoki ki te kāinga i muri i tō mahi, me moe wawe koe, me taraiwa rānei ki te kāinga me tētahi atu.

Ngā huringa o ō tikanga moe i te kāinga

E kiia ana he iti iho i te kotahi ki te whā hāora te roa o te moe a ngā kaimahi whakawhiti i ngā kaimahi kāore i te whakawhiti. He mea tino nui kia whitu ki te iwa hāora te roa o te moe i ia rā.

Mena he kaimahi huringa koe, me whakarite kia moe koe. Anei ētahi tohutohu hei āwhina i a koe:

• Whaia ngā tikanga moe. Ngāna kia mau tonu te wā moe ōrite i ngā wā katoa e taea ana, ahakoa i ngā wiki mutunga me ngā hararei.
• I te kāinga, tonoa te whānau me ngā hoa kia āwhina i a koe ki te waihanga i tētahi taiao marino, pōuri, me te rangimārie mō te wā moe.
• Kōrero atu ki tō whānau kāore he aha te whakarongo waiata, te mātaki pouaka whakaata rānei me ngā paneoro i a koe e moe ana.
• Whakatenatenahia ō mema o te whānau kia kaua e mahi i ngā mahi haruru, pērā i te horoi rīhi, te tango puehu rānei, i a koe e moe ana.
• Whakairihia he tohu 'Kaua e Whakararuraru' ki tō tatau o mua. Mā tēnei ka whakaitihia te tokomaha o ngā kaikawe taonga me ngā hoa e patuki ana i tō tatau, e patuki ana rānei i te pere tatau.
• Kia nui te moe i ngā wā hararei.
• Kia pai te akuaku o te moe. Arā, me whakatakoto he wā moe auau, me te karo i te kawheine, te waipiro, me te nikotīni.

Te rongoā mārama kanapa

Ko te whakaora mārama kanapa ko te whakaatu i tō tinana ki tētahi momo mārama motuhake hei āwhina i a ia ki te urutau ki tō kaupapa mahi hou. Ka whakamahia e koe tēnei mārama i tētahi wā motuhake, i te nuinga o te wā ka tīmata koe i tō mahi. Mā tō tākuta koe e kī atu āhea me te roa o te wā e whakamahia ai tēnei whakaora mārama.

Ka taea te hoko i tēnei rama hei pouaka rama, hei rama tēpu, hei mōhiti rama rānei. He rite ēnei ki ngā rama e whakamahia ana hei rongoā i te Mate Pāngarau o te Wā (SAD) . He tino whai hua tēnei rongoā rama mō te hunga e mahi ana i ngā huringa pō.

Ngā tāpiringa melatonin

Mā ngā tāpiringa melatonin koe e āwhina ki te urutau ki te wā mahi ā-wāhanga. Heoi anō, me kōrero koe ki tō tākuta i mua i te tango i te tāpiringa melatonin.

Ngā rongoā moe

Tērā pea ka tohua e tō tākuta he pire moe hei āwhina i a koe kia moe i te wā tika. Ka taea e ngā pire moe te āwhina i a koe kia pai ake te moe i roto i te wā poto, engari ka taea e rātou te whakawara ina whakamahia mō te wā roa. Ka taea hoki e ngā pire moe te pāngia e ngā pānga taha kino, kino rānei.

Ngā kaihoko whakatairanga-oho

Ko ngā rongoā whakaohooho he momo rongoā hei āwhina i a koe kia noho mataara, hei whakanui ake hoki i tō kaha ki te noho mataara. E rua ngā momo rongoā kua whakaaetia e te US Food and Drug Administration (FDA) mō te SWSD i tēnei wā:

• Modafinil (Modafinil - Provagil®).
• Armodafinil (Armodafinil - Nuvigil®).

Ahakoa ka taea e ēnei rongoā te whakaiti i ngā raruraru mahi e puta mai ana i te hiamoe, ehara i te mea hei whakakapi mō te moe tika.He pānga taha anō hoki ō ēnei rongoā, ā, ka taea te whakawara. Kōrero ki tō tākuta kia mōhio ai mēnā he tika tēnei momo rongoā māu.

Ka taea te ārai i te mate moe i te mahi nekehanga?

Ina hoki, kāore he huarahi hei ārai katoa i te mate moe mahi-hurihuri (SWSD) i tua atu i te haere tonu ki te mahi i ngā hāora mahi tuku iho. Heoi, ka taea e koe te whakawhanake i tētahi huinga tikanga hei āwhina i a koe ki te whakahaere i ō tohu me te whiwhi moe pai ake, me te noho mataara i a koe e ara ana . Ko te tikanga o tēnā ko te whai i ngā rautaki i kōrerohia i mua ake nei.

He aha ngā raruraru ka puta mai i te SWSD?

Ki te kore e rongoatia, ka arahi pea te mate moe mahi huringa (SWSD) ki ngā raruraru maha. Anei ētahi:

• Te ngoikore o te mahi: He maha ngā wā ka uaua ki te hunga whai SWSD te arotahi me te maumahara ki ngā mea i a rātou e ara ana, e mahi ana. Ka taea e tēnei te whakaiti i te pai o te mahi. Whakaarohia te mea ka tupu mēnā ka wareware koe i tētahi mea iti i a koe e mahi ana i tētahi mahi nui.
• Te pikinga ake o te mōrearea o ngā aituā: Ka whakaitihia e te SWSD te mataara me te wā urupare. Ka piki ake te mōrearea o te mahi hapa, te pāngia rānei e te aituā i te wā e mahi ana. Waihoki, ka piki ake te mōrearea o te pāngia e te aituā i te wā e taraiwa ana nā te hiamoe.
• Ngā raruraru hinengaro: Ka taea e te SWSD te whakariri i a koe, ā, ka uaua ki te whakatau i ngā tautohe. He nui ake te tūponotanga o te hunga whai SWSD ki te pāngia e te pouri i te hunga kāore i te mate.
• Te whakamahi waipiro me te tarukino: He tokomaha te hunga e raru ana ki te moe, tae atu ki te SWSD, e ngana ana ki te 'rongoā' mā te whakamahi waipiro, tarukino rānei. Ka taea e tēnei te whakararu i a rātou ki te mate matū, ki te mate waipiro rānei.

He mea nui te moe pai mō te hauora pai. Ka taea e te SWSD me te kore moe te whakararuraru i ngā āhuatanga hauora o nāianei, te hanga raruraru hou rānei.

Anei ngā mōrearea hauora mō te wā roa ka puta mai i te SWSD:

• Ngā mate auau, pērā i te makariri me te rewharewha.
• Te pikinga o ngā taumata cholesterol toto.
• Mate ngakau.
• Te momonatanga.
• Ngā raruraru o te puku.
• Ngā raruraru o te pūnaha whakaputa uri me/ranei ngā taumata testosterone iti.
• He maha ngā momo mate pukupuku.

Kia pēhea te roa o tēnei āhuatanga o te SWSD?

Ko ngā tohu o te mate moe i te mahi huringa ka roa tonu i te wā e mahi ana koe i ngā hāora koretake. Ka ngaro te mate ina tīmata koe ki te moe, ka ara ake anō i ngā wā noa. Heoi, tera pea ka raru tonu koe i te moe i muri i te mutunga o tō rārangi mahi huringa.

Āhea ahau me toro atu ki te tākuta mō te SWSD?

Mena kei a koe ngā tohu o te mate moe i te mahi whakawhiti, he pai ake te kōrero ki te tākuta kia kitea he rongoā e pai ana mōu.

Mena kua tāpaetia koe kei te mate koe i te SWSD, ā, kāore tō mahere maimoatanga e whai hua i muri i ētahi wiki, me toro atu anō ki tō tākuta.

Kia maumahara, ehara i te mea ko te hunga katoa e mahi ana i ngā huringa mahi ka pāngia e te mate moe mahi huringa (SWSD). He maha ngā tāngata e uaua ana ki te urutau ki tētahi huringa hou i te tīmatanga. Heoi, ki te mea kei te raru tonu koe ki te moe, ki te noho moe rānei i muri i ētahi wiki, ki te mea kei te ngenge tonu koe i muri i te whitu ki te waru haora o te moe, tera pea kei a koe te SWSD. Ko te rongo pai he maha ngā huarahi hei āwhina i te whakaiti i ngā tohu o te SWSD. Ka taea e te tākuta te tātaritanga me te hoatu ki a koe he mahere maimoatanga hei whakahaere i te SWSD.

Karere Whakamutunga mō te Tango ki te Kāinga

Āe, kua mārama ake koe inaianei ki tā tātou i kōrero ai i tēnei rā, arā, te Mate Moe Mahi Hurihuri (SWSD). Mena he kaimahi hurihuri koe, kia maumahara ki ēnei mea:

• Whakaritea tō moe hei mea nui. He rite tonu te hiranga ki tō mahi.
• Mena kei a koe ngā tohu o te SWSD (te kore moe, te hiamoe nui, te kore aro), kaua e warewarehia. Rapua he tohutohu hauora.
• Ka taea e koe te whakahaere i tēnei āhuatanga ki te whānuitanga nui mā te hanga i ngā huringa iti ki tō taiao mahi, ki tō taiao kāinga, me tō mahinga o ia rā.
• Ka taea e ngā mea pēnei i te whakaora i te mārama kanapa, te melatonin, me, ki te tika, ngā rongoā kua tohua hei āwhina.
• Kaua rawa e taraiwa i a koe e hiamoe ana. He mea morearea tēnei mōu, mō ētahi atu hoki.
• Kāore koe i te mokemoke. He tokomaha te hunga e pāngia ana e ēnei raruraru, ā, kei reira te āwhina e wātea ana.

Nō reira, kia tiakina tō moe. Nā te mea he mea nui te moe pai mō te oranga hauora, harikoa hoki!

Mate Moe Mahi Hurihuri, SWSD, Kore Moe, Moe Nui, Rhythm Circadian, Melatonin, Moe Mahi Hurihuri