Kodi inunso mumavutika ndi vuto la kugona chifukwa cha ntchito ya shift? (Shift Work Sleep Disorder - SWSD) Tiyeni tikambirane za izi!

Kodi mumagwira ntchito usiku? Kapena muyenera kupita kuntchito m'mawa kwambiri? Kodi nthawi zina mumagwira ntchito nthawi zosiyanasiyana za tsiku? Anthu oterewa angakhale ndi mavuto ena okhudza tulo. Umenewo ndi vuto lomwe tikambirane lero, lotchedwa 'Shift Work Sleep Disorder' (SWSD) . Tiyeni tiwone chomwe chili, chifukwa chake chimachitika, komanso chomwe chingachitike.

Kodi vuto la kugona tulo (SWSD) ndi chiyani?

Mwachidule, iyi ndi vuto la kugona lomwe limayamba chifukwa cha ntchito yanu. Tonsefe tili ndi wotchi yachilengedwe mkati mwa matupi athu, yotchedwa circadian rhythm yathu . Izi zimalamulira kusintha kwa matupi athu, malingaliro athu, ndi machitidwe athu tsiku lonse la maola 24. Wotchi iyi nthawi zambiri imayendetsedwa ndi kuwala ndi mdima. Tikamagwira ntchito nthawi yosiyana ndi nthawi yathu yachizolowezi kuyambira 9 koloko m'mawa mpaka 5 koloko madzulo—ndiko kuti, usiku, m'mawa kwambiri, kapena nthawi ina—wotchi yathu yachilengedwe imasokonekera.

Chifukwa cha SWSD mungathe:

• Mukhoza kugona nthawi iliyonse.
• Ngakhale mutagona, simungathe kugona bwino ndipo mungapitirize kudzuka.
• Kugona tulo topitirira muyeso kungachitike nthawi zina pamene sikufunikira, makamaka pamene mukugwira ntchito.

Ku United States kokha, pafupifupi 20% ya ogwira ntchito nthawi zonse amagwira ntchito ngati izi. Komabe, ndikofunikira kukumbukira kuti si aliyense amene amagwira ntchito nthawi zonse amakhala ndi SWSD.

Kodi vutoli ndi lofala bwanji?

Ndipotu ndi zofala kwambiri kuposa momwe mungaganizire. SWSD ingakhudze pakati pa 10% ndi 40% ya anthu omwe amagwira ntchito maola osasinthasintha.

Kodi zizindikiro za vuto la kugona kuntchito (SWSD) ndi ziti?

Pali zizindikiro ziwiri zazikulu za vutoli:

1. Kusowa tulo: Izi zikutanthauza kuvutika kugona komanso/kapena kugona ngakhale mutagona. Izi zitha kusiyanasiyananso kutengera nthawi yogwirira ntchito. Mwachitsanzo, munthu amene amagwira ntchito pakati pa 4 ndi 7 koloko m'mawa akhoza kukhala ndi vuto kugona. Mofananamo, munthu amene amagwira ntchito madzulo angavutike kugona ngakhale atagona.

2. Kugona kwambiri: Uku ndi kugona kwambiri komwe kumachitika nthawi zosayenerera, makamaka pogwira ntchito usiku kapena m'mawa kwambiri. Izi zitha kukhala zoopsa kwambiri, chifukwa zingakhudze magwiridwe antchito komanso chitetezo.

Kuwonjezera pa zizindikiro zazikulu izi, pakhoza kukhala zizindikiro zina zingapo:

• Kuvuta kukhazikika maganizo. Monga kusakumbukira chilichonse.
• Mutu. Mutu wopweteka pafupipafupi.
• Kumva wopanda moyo komanso wotopa.
• Kuvuta kukhala maso kuntchito.
• Kukwiya msanga, kukwiya msanga.

Ngati ndinu wantchito wa shift ndipo muli ndi zizindikiro ngati izi, pitani kwa dokotala.

Nchifukwa chiyani SWSD iyi imachitika?

Mwachidule, izi zimachitika chifukwa cha kusagwirizana pakati pa 'wotchi yanu yamkati' ndi malo omwe muli. Izi zimapangitsa kuti nthawi yanu yogona komanso nthawi yomwe mumagona zisokonezeke.

Izi ndi zomwe zimachitika nthawi zambiri: Pa maola 24 a tsiku, kuwala - makamaka kuwala kwa dzuwa - ndiko komwe kumayendetsa wotchi ya thupi lathu. Kuwala kumeneku kumayenda m'maso mwathu ndikufika ku 'malo olamulira' muubongo. Kuchokera pamenepo, unyolo wa machitidwe ndi mahomoni m'thupi umayamba. Izi ndi zomwe zimawonetsa thupi kuti 'nthawi yoti mudzuke, nthawi yoti muyambe tsiku yakwana.'

Zinthu zina ziwiri zofunika zomwe zimakhudza wotchi yathu ndi izi:

• Melatonin: Iyi ndi homoni yachilengedwe yomwe imakuthandizani kugona. Imapangidwa ndi pineal gland muubongo wathu. Melatonin imatulutsidwa kwambiri usiku (mumdima), ndipo imatulutsidwa pang'ono kwambiri masana (mu kuwala).
• Cortisol: Iyi ndi homoni yopangidwa ndi ma adrenal glands athu. Nthawi zambiri, kuchuluka kwa cortisol kumakhala kochepa usiku tikagona ndipo kumafika pachimake m'mawa tikamadzuka. (Kuphatikiza pa circadian rhythm iyi, cortisol ili ndi ntchito zina zofunika.)

Komabe, zizindikiro zimenezi mwa anthu omwe amagwira ntchito nthawi zosasinthasintha sizikugwirizana ndi 'tsiku' lawo, kutanthauza nthawi zomwe amakhala maso komanso nthawi zomwe amagona. Izi zimakhudza kwambiri kugona komanso kudzuka.

Mwachitsanzo, anthu omwe amagwira ntchito usiku nthawi zambiri amagona masana. Izi zikutanthauza kuti, nthawi yomweyo matupi awo akuwonetsa kuti 'adzuke, akhale maso.' Chifukwa chake, kugona kwawo masana kungakhale kochepa ndipo nthawi zambiri kumasokonezedwa. Komanso, amatha kumva tulo akamagwira ntchito usiku, chifukwa nthawi zambiri milingo ya melatonin imakhala yapamwamba kwambiri.

Kodi matenda a SWSD amenewa amawapeza bwanji?

Kulemba buku la kugona ndi gawo lofunika kwambiri pozindikira matenda a SWSD. Dokotala wanu angakufunseni kuti mulembe zotsatirazi kwa milungu iwiri:

• Nthawi zomwe umagona n’kudzuka.
• Kodi munadzuka kangati mukugona?
• Mukumva kumasuka bwanji.
• Zinthu zomwe zingakhudze kugona kwanu kapena momwe mumagonera, mwachitsanzo, kugwiritsa ntchito caffeine monga khofi, ndi kuipitsidwa kwa phokoso.

Madokotala nthawi zambiri amazindikira SWSD ngati mwakhala ndi zizindikirozi kwa miyezi itatu kapena kuposerapo. Angapangenso kafukufuku wokhudza kugona kapena mayeso ena kuti atsimikizire kuti zizindikiro zanu sizikuyambitsidwa ndi matenda ena, monga sleep apnea , kapena zotsatira zina za mankhwala.

Kodi mankhwala ochizira izi ndi otani?

Palibe mankhwala a matenda ogona ogwira ntchito nthawi imodzi (SWSD). Komabe, pali njira zingapo zochizira zomwe zimayang'ana zizindikiro zazikulu za vutoli - monga, kusokonezeka kwa kayendedwe ka thupi, kugona, ndi kusokonezeka kwa tulo.

Mankhwala akuluakulu ndi awa:

• Kusintha kwa ndondomeko yanu kapena ndondomeko yanu ya ntchito (ngati n'kotheka).
• Kusintha kwa machitidwe anu ogona kunyumba.
• Chithandizo cha kuwala kowala.
• Chowonjezera cha Melatonin.
• Mankhwala ogona.
• Othandizira otsatsa malonda.

Tiyeni tiwone chilichonse mwa izi mwatsatanetsatane.

Kusintha kwa ndondomeko yanu kapena zochita zanu

Njira imodzi yothandizira SWSD ndikusintha machitidwe anu antchito ndi nthawi yanu. Ngati n'kotheka, lankhulani ndi abwana anu za kusintha kwa nthawi kapena kusintha kwa ntchito komwe kungathandize kuchepetsa zotsatira za SWSD. Dokotala wanu adzakupatsani malangizo enaake kutengera nthawi yomwe mumagwira ntchito komanso malo omwe mumagwira ntchito.

Nazi zinthu zina zomwe mungachite:

• Ngati mukufuna kugona masana, pewani kupsa ndi dzuwa m'mawa. Valani magalasi a dzuwa mukapita kunyumba, ndipo pokhapokha ngati mukufuna kutuluka panja.
• Ngati n'kotheka, chepetsani kuchuluka kwa ma shift otsatizana omwe mumagwira ntchito usiku. Amene amagwira ntchito usiku sayenera kugwira ntchito ma shift otsatizana oposa asanu, kutenga masiku opuma pakati pawo. Amene amagwira ntchito maola 12 sayenera kugwira ntchito masiku opitirira anayi otsatizana.
• Mukagwira ntchito usiku wonse motsatizana, tengani nthawi yopuma kwa maola oposa 48 ngati n'kotheka.
• Pewani kugwira ntchito maola ambiri komanso nthawi yowonjezera yambiri.
• Ngati n'kotheka, pewani ntchito zomwe zimafuna kuti muyende mtunda wautali kupita kuntchito, chifukwa izi zimachepetsanso nthawi yomwe muyenera kugona.
• Pewani kusinthana ntchito pafupipafupi. N'kovuta kuzolowera kusinthana ntchito kuposa kugwira ntchito nthawi imodzi kwa nthawi yayitali.
• Ngati n'kotheka, konzani kugona pang'ono musanayambe kapena mukugwira ntchito usiku. Kugona kumeneku kungathandize kuti ogwira ntchito usiku akhale maso.
• Gwiritsani ntchito caffeine pang'ono (monga khofi) kuti mukhale maso pamene mukugwira ntchito. Komabe, siyani kumwa caffeine kumapeto kwa ntchito yanu. Kupanda kutero, ingasokoneze tulo tanu pogona.
• Pewani kuyendetsa galimoto muli ndi tulo. Ngati muli ndi tulo tokwanira kuti mupite kunyumba mutatha ntchito yanu, choyamba tengani kaye tulo tabwino, kapena yendetsani galimoto yanu ndi munthu wina.

Kusintha kwa machitidwe anu ogona kunyumba

Akuti ogwira ntchito yogwira ntchito nthawi ya shift amagona ola limodzi kapena anayi mocheperapo kuposa ogwira ntchito omwe sagwira ntchito nthawi ya shift. Ndikofunikira kwambiri kugona maola osachepera asanu ndi awiri mpaka asanu ndi anayi tsiku lililonse.

Ngati ndinu wogwira ntchito ya shift, muyenera kusankha nthawi yogona yoyenera. Nazi malangizo ena okuthandizani:

• Tsatirani miyambo yogona. Yesetsani kukhala ndi nthawi yogona yomweyi momwe mungathere, ngakhale kumapeto kwa sabata ndi maholide.
• Kunyumba, pemphani abale ndi abwenzi kuti akuthandizeni kupanga malo abata, amdima, komanso amtendere kuti mugone.
• Uzani banja lanu kuti palibe vuto kumvetsera nyimbo kapena kuonera TV ndi mahedifoni mukamagona.
• Limbikitsani achibale anu kuti asachite zinthu zophokoso, monga kutsuka mbale kapena kutsuka zovala, pamene mukugona.
• Pachika chikwangwani cha 'Musasokoneze' pakhomo panu. Izi zichepetsa chiwerengero cha anthu obweretsa katundu ndi anzanu omwe akugogoda pakhomo panu kapena kugogoda belu la pakhomo.
• Gonani mokwanira nthawi ya tchuthi.
• Khalani aukhondo pa tulo. Izi zikutanthauza kukhala ndi nthawi yogona nthawi zonse komanso kupewa caffeine, mowa, ndi nikotini.

Chithandizo cha kuwala kowala

Chithandizo cha kuwala kowala chimaphatikizapo kuwonetsa thupi lanu ku mtundu winawake wa kuwala kuti lizigwirizana ndi nthawi yanu yatsopano. Mumagwiritsa ntchito kuwala kumeneku panthawi inayake, nthawi zambiri mukayamba ntchito yanu. Dokotala wanu adzakuuzani nthawi komanso nthawi yomwe mungagwiritse ntchito chithandizochi.

Kuwala kumeneku kungagulidwe ngati bokosi la magetsi, nyali ya pa desiki, kapena magalasi owunikira. Izi ndi zofanana ndi magetsi omwe amagwiritsidwa ntchito pochiza matenda a nyengo (SAD) . Chithandizo cha kuwala kumeneku n'chothandiza makamaka kwa iwo omwe amagwira ntchito usiku.

Zowonjezera za Melatonin

Mankhwala owonjezera a melatonin angakuthandizeni kusintha nthawi yogwira ntchito. Komabe, muyenera kulankhula ndi dokotala wanu musanamwe mankhwala owonjezera a melatonin.

Mankhwala ogona

Dokotala wanu angakulembereni piritsi logonetsa kuti likuthandizeni kugona panthawi yoyenera. Mapiritsi ogonetsa angakuthandizeni kugona bwino pakapita nthawi yochepa, koma amatha kukhala osokoneza bongo akagwiritsidwa ntchito kwa nthawi yayitali. Mapiritsi ogonetsa angayambitsenso zotsatirapo zoyipa kapena zoopsa.

Othandizira kukweza mphamvu

Mankhwala olimbikitsa kudzuka ndi mtundu wa mankhwala omwe amakuthandizani kukhala maso ndikuwonjezera luso lanu lokhala maso. Bungwe la US Food and Drug Administration (FDA) pakadali pano lili ndi mitundu iwiri ya mankhwala ovomerezeka a SWSD:

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

Ngakhale kuti mankhwalawa angathandize kuchepetsa mavuto obwera chifukwa cha kugona tulo, salowa m'malo mwa kugona mokwanira.Mankhwalawa alinso ndi zotsatirapo zake ndipo akhoza kukhala osokoneza bongo. Lankhulani ndi dokotala wanu kuti mudziwe ngati mtundu uwu wa mankhwala ndi woyenera kwa inu.

Kodi vuto la kugona tulo losagwira ntchito lingapewedwe?

Ndipotu, palibe njira yopewera kwathunthu vuto la kugona tulo (SWSD) kupatula kupitiriza kugwira ntchito nthawi yachikhalidwe. Komabe, mutha kukhala ndi zizolowezi zomwe zingakuthandizeni kuthana ndi zizindikiro zanu ndikugona bwino komanso kukhala maso nthawi yomwe mukudzuka . Izi zikutanthauza kutsatira njira zomwe takambirana kale.

Kodi ndi mavuto otani omwe angabwere chifukwa cha SWSD?

Ngati sichichiritsidwa, vuto la kugona kuntchito (SWSD) lingayambitse mavuto osiyanasiyana. Nazi zina mwa izi:

• Kuchepa kwa magwiridwe antchito: Anthu omwe ali ndi SWSD nthawi zambiri amavutika kuyang'ana ndi kukumbukira zinthu akamadzuka ndikugwira ntchito. Izi zingayambitse kuchepa kwa magwiridwe antchito. Tangoganizirani zomwe zingachitike ngati mutayiwala chinthu chaching'ono pamene mukuchita ntchito yofunika.
• Kuwonjezeka kwa chiopsezo cha ngozi: SWSD imachepetsa nthawi yodziwira komanso kuchitapo kanthu. Izi zimawonjezera chiopsezo cholakwitsa kapena kuchita ngozi pamene ukugwira ntchito. Komanso, chiopsezo chochita ngozi pamene ukuyendetsa galimoto chifukwa cha tulo chimawonjezeka.
• Mavuto a maganizo: SWSD ingakupangitseni kukwiya komanso kukhala ndi vuto lothana ndi mikangano. Anthu omwe ali ndi SWSD ali pachiwopsezo chachikulu chokhala ndi vuto la kuvutika maganizo kuposa omwe alibe vutoli.
• Kugwiritsa ntchito mowa ndi mankhwala osokoneza bongo: Anthu ambiri omwe ali ndi vuto la kugona, kuphatikizapo SWSD, amayesa 'kudzipatsa mankhwala' pogwiritsa ntchito mowa kapena mankhwala osokoneza bongo. Izi zingawaike pachiwopsezo cha matenda obwera chifukwa cha kugwiritsa ntchito mankhwala osokoneza bongo kapena mowa.

Kugona bwino n'kofunika kwambiri kuti munthu akhale ndi thanzi labwino. Kusagona mokwanira komanso kusowa tulo kungapangitse kuti thanzi lake liziipiraipira kapena kuyambitsa mavuto atsopano.

Nazi zoopsa zaumoyo zomwe zingachitike chifukwa cha SWSD kwa nthawi yayitali:

• Matenda ofala, monga chimfine ndi fuluwenza.
• Kuwonjezeka kwa cholesterol m'magazi.
• Matenda a mtima.
• Kunenepa kwambiri.
• Mavuto a m'mimba.
• Mavuto a ziwalo zoberekera komanso/kapena kuchepa kwa testosterone m'thupi.
• Mitundu ingapo ya khansa.

Kodi vutoli la SWSD lidzakhalapo kwa nthawi yayitali bwanji?

Zizindikiro za vuto la kugona pantchito ya shift nthawi zambiri zimakhalapo malinga ngati mukugwira ntchito maola osasinthasintha. Vutoli limatha mukayamba kugona ndikudzuka nthawi zonse. Komabe, mungakhalebe ndi mavuto ogona nthawi yanu ya shift ikatha.

Kodi ndiyenera kupita liti kwa dokotala wokhudzana ndi SWSD?

Ngati muli ndi zizindikiro za vuto la kugona chifukwa chogwira ntchito nthawi ya shift, ndi bwino kulankhula ndi dokotala kuti akupatseni njira yomwe ingakuthandizeni.

Ngati mwapezeka ndi matenda a SWSD ndipo dongosolo lanu la chithandizo silikugwira ntchito patatha milungu ingapo, pitani kwa dokotala kachiwiri.

Kumbukirani, si aliyense amene amagwira ntchito ya shift amene amakhala ndi vuto la kugona tulo (SWSD). Anthu ambiri amavutika kuzolowera kusintha kwa shift poyamba. Komabe, ngati mukuvutikabe kugona kapena kugonabe patatha milungu ingapo, kapena ngati mukutopabe mutatha kugona maola asanu ndi awiri mpaka asanu ndi atatu, mwina muli ndi SWSD. Nkhani yabwino ndi yakuti pali njira zingapo zothandizira kuchepetsa zizindikiro za SWSD. Dokotala akhoza kuzindikira vutoli ndikukupatsani dongosolo la chithandizo kuti muchepetse SWSD.

Uthenga Womaliza Wopita Nawo Kunyumba

Chabwino, tsopano mwamvetsetsa bwino zomwe takhala tikulankhula lero, Shift Work Sleep Disorder (SWSD). Ngati ndinu wogwira ntchito ya shift, kumbukirani zinthu izi:

• Ikani tulo tanu patsogolo. Ndikofunikira monga momwe ntchito yanu ilili.
• Ngati muli ndi zizindikiro za SWSD (kusowa tulo, kugona tulo topitirira muyeso, kusayang'anitsitsa), musanyalanyaze. Funsani upangiri kwa dokotala.
• Mungathe kuwongolera vutoli kwambiri mwa kusintha pang'ono malo anu antchito, malo okhala kunyumba, komanso zochita zanu za tsiku ndi tsiku.
• Zinthu monga chithandizo cha kuwala kowala, melatonin, ndi, ngati kuli kofunikira, mankhwala olembedwa ndi dokotala angathandize.
• Musayendetse galimoto muli mtulo. Ndi zoopsa kwa inu ndi ena.
• Simuli nokha. Pali anthu ambiri omwe akuvutika ndi mavutowa, ndipo pali thandizo lomwe likupezeka.

Choncho, samalani tulo tanu. Chifukwa kugona bwino n'kofunika kwambiri kuti mukhale ndi moyo wathanzi komanso wachimwemwe!

Matenda Ogona Ogwira Ntchito Yosinthasintha, SWSD, Kusowa tulo, Kugona Kwambiri, Kuzungulira kwa Circadian, Melatonin, Kugona Kogwira Ntchito Yosinthasintha