Kodi inunso mumagwira ntchito usiku? Mwina mumagwira ntchito mpaka mbandakucha mu BPO, kuchipatala, kapena ngati wapolisi wachitetezo. Mukabwera kunyumba ndikuyesera kugona masana, simungagone bwino, mumadzuka patatha maola angapo, ndipo ngakhale mutadzuka, mumamva ngati mulibe mphamvu. Mukapitanso kuntchito usiku, mumamva tulo tofa nato, ndipo zimakhala zovuta kuyang'ana kwambiri ntchito yanu. Kodi mwakumanapo ndi zoterezi? Kenako tikambirana za chinthu chofunikira kwambiri kwa inu. M'mawu azachipatala, timatcha vutoli kuti Shift Work Sleep Disorder (SWSD).

Kodi Matenda Ogona Ogwira Ntchito Mosasinthasintha (SWSD) ndi Chiyani?

Mwachidule, vuto la kugona chifukwa cha kusintha kwa ntchito (SWSD) ndi vuto lomwe limachitika nthawi zambiri mwa anthu omwe amagwira ntchito usiku, m'mawa kwambiri, kapena omwe amagwira ntchito mosinthasintha, m'malo mochita nthawi ya 9-5.

Kuti timvetse bwino izi, choyamba tiyenera kudziwa za njira yodabwitsa yomwe ili m'thupi lathu. Imatchedwa Circadian Rhythm, kapena "wotchi yathu ya thupi". Iyi ndi njira yachilengedwe yomwe imalamulira kusintha kwakuthupi, kwamaganizo, ndi kwa khalidwe komwe kumachitika m'thupi lathu maola 24 aliwonse. Ili ngati wotchi yayikulu mkati mwa thupi lathu. Wotchi iyi imagwira ntchito makamaka molingana ndi kuwala ndi mdima womwe uli kunja. Dzuwa likatuluka m'mawa, wotchi yathu ya thupi imalandira chizindikiro choti "Ino ndi nthawi yoti mudzuke, khalani otanganidwa". Kukada usiku, chizindikiro chimati "Ino ndi nthawi yoti mupumule, konzekerani kugona".

Koma mukamagwira ntchito mashifiti, njira yachilengedweyi imasokonekera kwathunthu. Mukagwira ntchito usiku, wotchi yanu ya thupi imakuuzani kuti mugone. Mukayesa kugona masana, wotchi yanu ya thupi imakuuzani kuti mudzuke. Mkanganowu ukhoza kuyambitsa mavuto monga:

• Kusagona bwino pamene muyenera kugona.
• Ngakhale mutagona, simungathe kugonabe.
• Kumva tulo tochuluka pamene sikukufunika, makamaka pamene mukugwira ntchito.

Si aliyense amene amagwira ntchito ya shift amene angakumane ndi vutoli. Komabe, kafukufuku akusonyeza kuti pakati pa 10% ndi 40% ya ogwira ntchito ya shift angakumane ndi vutoli. Izi zikutanthauza kuti ndi lofala kwambiri kuposa momwe mungaganizire.

Kodi zizindikiro za vutoli ndi ziti?

Pali zizindikiro ziwiri zazikulu za SWSD. Palinso zizindikiro zina zogwirizana ndi izi. Tiyeni tifotokoze momveka bwino.

Kuwonjezera pa zizindikiro zazikulu izi, zizindikiro zina zingapo zingawonekere:

• Kuvuta kuganizira kwambiri: Simungathe kuganizira kwambiri ntchito. Mumaiwala ngakhale zinthu zazing'ono.
• Mutu: Mungamve kupweteka pang'ono komanso kulemera m'mutu mwanu.
• Kusowa mphamvu m'thupi: Kaya mugone tulo totani, nthawi zonse mumakhala opanda moyo komanso otopa.
• Kulephera kukhala maso kuntchito: Maso amakhala otsekedwa nthawi zonse akamagwira ntchito, ndipo palibe kumva bwino.
• Kukwiya ndi kukwiya: Amakwiya pa zinthu zazing'ono, amakonda kuyambitsa ndewu ndi achibale ake ndi anzake akuntchito popanda chifukwa.

Ngati ndinu wantchito wa shift ndipo mukuganiza kuti muli ndi zizindikiro zomwe zatchulidwa pamwambapa, ndikofunikira kwambiri kulankhula ndi dokotala za izi.

N’chifukwa chiyani izi zimatichitikira?

Monga tafotokozera kale, chifukwa chachikulu cha izi ndi kusagwirizana pakati pa "wotchi yanu ya thupi" ndi nthawi yanu yogwirira ntchito. Tiyeni tifufuze mozama pang'ono kuti tiwone momwe izi zimachitikira.

Pali zizindikiro zingapo zofunika zomwe zimalamulira wotchi ya thupi lathu.

1. Kuwala: Kuwala kwa dzuwa makamaka ndiye chizindikiro chachikulu. Kuwala kukakukhudzani m'maso m'mawa, chizindikirocho chimapita ku "control center" muubongo. Kuchokera pamenepo, thupi lonse limatumizidwa uthenga woti muyambe tsiku, kuti mukhale otanganidwa. Mukabwera kunyumba kuchokera kuntchito nthawi ya 7 koloko m'mawa, dzuwa limakhala litayamba kale kuwoneka bwino. Ngakhale mutayesa kugona, kuwala kwa dzuwa kumeneku kumauza ubongo wanu kuti, "Dzukani, ino si nthawi yoti mugone."

2. Melatonin: Iyi imadziwikanso kuti "hormone ya tulo" yomwe thupi lathu limapanga mwachibadwa. Kukada usiku, pineal gland muubongo wathu imayamba kutulutsa melatonin. Izi ndi zomwe zimatipangitsa kugona. Masana, hormone iyi imatulutsidwa pang'ono kwambiri. Tangoganizirani, mumayamba kugwira ntchito nthawi ya 10 koloko madzulo. Imeneyo ndi nthawi yomwe thupi lanu limatulutsa melatonin yambiri. Ndiye kodi ndi zachilendo kuti mugone pamene mukugwira ntchito?

3.Cortisol: Iyi ndi hormone ina yofunika kwambiri m'thupi lathu. Ndi yomwe imatipangitsa kumva kuti tatsitsimuka m'mawa. Kawirikawiri, hormone iyi imakhala yochepa tikagona usiku ndipo imafika pachimake tikadzuka m'mawa. Munthu amene amagwira ntchito usiku akamayesa kugona m'mawa, kuchuluka kwa cortisol m'thupi kumawonjezeka, zomwe zingayambitse kusokonezeka kwakukulu pa tulo.

Kodi dokotala amadziwa bwanji kuti izi ndi SWSD?

Mukapita kukaonana ndi dokotala, adzakufunsani mafunso angapo. Komanso, chimodzi mwa zinthu zofunika kwambiri kuti mudziwe bwino vutoli ndi kulemba "buku la tulo." Dokotala wanu nthawi zambiri amakuuzani kuti musunge bukuli kwa milungu iwiri kapena kuposerapo. Zinthu zomwe muyenera kulembamo ndi izi:

• Nthawi imene munagona ndi nthawi imene munadzuka.
• Kodi mwadzuka kangati kuchokera ku tulo?
• Kodi mumamva kutsitsimuka/kutopa bwanji mukadzuka m'mawa?
• Zinthu zomwe zingakhudze tulo tanu, mwachitsanzo, mukamwa khofi, ndi phokoso m'chipinda chanu chogona.

Dokotala angakupatseni matenda a SWSD ngati muli ndi zizindikirozi kwa miyezi itatu motsatizana. Nthawi zina, angakulangizeninso kuti muphunzire za kugona kuti muwone ngati pali chifukwa china cha zizindikiro zanu (monga matenda monga kupuma movutikira).

Chabwino, ndiye ndi njira ziti zomwe zingagwiritsidwire ntchito pa izi?

Choyamba, palibe "piritsi lamatsenga" lomwe lingathetse vutoli usiku wonse. Koma musadandaule. Pali njira zambiri zothandiza zothetsera vutoli bwino. Zolinga zazikulu za chithandizo ndi izi:

• Kukonzanso nthawi ya thupi yomwe yasokonekera (kusakhazikika bwino kwa circadian).
• Kuchepetsa kugona panthawi ya ntchito.
• Kukweza ubwino wa tulo.

Tiyeni tiwone njira zazikulu zochitira izi.

Kusintha komwe kungachitike kuntchito ndi ma shift a ntchito

Ngati n'kotheka, lankhulani ndi manejala wanu kuntchito kwanu ndipo yesani kusintha izi.

• Dzitetezeni ku dzuwa: Mukafika kunyumba kuchokera kuntchito m'mawa, chepetsani kukhudzana ndi dzuwa momwe mungathere. Valani magalasi abwino a dzuwa. Izi zichepetsa chizindikiro ku ubongo wanu kuti ndi "masana."
• Chepetsani ma shift a usiku motsatizana: Ngati n'kotheka, yesani kusintha ma shift a usiku ndi ma shift a masana m'malo mogwira ntchito ma shift a usiku angapo motsatizana. Pewani kugwira ntchito ma shift a usiku opitilira asanu motsatizana.
• Pumulani mokwanira: Mukamaliza kugwira ntchito usiku kangapo, pumulani kwa masiku opitilira awiri (maola 48) ngati n'kotheka. Izi zimapatsa thupi lanu nthawi yoti lizichira.
• Kugona tulo panthawi ya ntchito: Ngati n'kotheka, gonani tulo kwa mphindi 20-30 pamene mukugwira ntchito (monga nthawi yopuma nkhomaliro). Izi zidzawonjezera kwambiri chidwi chanu ndi kukhala maso.
• Kugwiritsa ntchito caffeine: Ngati mumamwa khofi kapena tiyi, imwani kokha musanayambe ntchito. Kumwa mowa pafupi kwambiri ndi ntchito kungakulepheretseni kupita kunyumba ndi kugona.
• Musayendetse galimoto muli ndi tulo!: Izi ndi zoopsa kwambiri . Ngati mukumva tulo mukatha ntchito, imirirani ndikugona kwa mphindi 15-20. Kapena lolani wina ayendetse. Moyo wanu ndi wamtengo wapatali kuposa pamenepo.

Njira zowongolera kugona kunyumba

Ogwira ntchito m'ma shift amagona maola 1-4 ochepera kuposa munthu wamba, choncho ndikofunikira kuti mugone bwino kwambiri.

• Konzani chipinda chanu chogona: Pangani chipinda chanu chogona kukhala chamdima kwambiri, chete, komanso chozizira . Gwiritsani ntchito makatani okhuthala, otsekedwa ndi mdima. Ngati pali kuwala kochokera m'mawindo, tsekani.
• Chepetsani phokoso: Lankhulani ndi banja lanu ndipo muwapemphe mwaulemu kuti apewe zinthu zokweza monga kuonera TV kapena kutsuka utsi mukamagona. Mutha kuwapempha kuti agwiritse ntchito mahedifoni.
• Pewani zosokoneza: Chepetsani foni yanu. Ndibwinonso kupachika chikwangwani chakuti "Musasokoneze" pakhomo panu.
• Khazikitsani nthawi yogona: Yesetsani kugona ndi kudzuka nthawi yomweyo momwe mungathere, ngakhale pa tchuthi. Izi zithandiza thupi lanu kuzolowera mawonekedwe atsopano.
• Makhalidwe Abwino Ogona (Ukhondo Wogona): Siyani kuyang'ana TV, foni, ndi makompyuta pafupifupi ola limodzi musanagone. Pewani zinthu monga mowa ndi nikotini (ndudu) chifukwa zimasokoneza tulo.

Mankhwala ena

Ngati njira zomwe zili pamwambazi sizikupereka zotsatira zabwino, dokotala wanu angakulangizeni njira zina zochiritsira.

• Chithandizo cha kuwala kowala: Izi zimaphatikizapo kuyang'ana m'bokosi lapadera la kuwala kwa mphindi pafupifupi 30 musanayambe ntchito. Izi zimathandiza kuti thupi lanu lizolowere ndondomeko yatsopano.
• Mankhwala owonjezera a Melatonin: Mutha kumwa mapiritsi a melatonin musanagone, monga momwe dokotala wanu wanenera. Komabe, musagwiritse ntchito mapiritsiwa popanda kufunsa dokotala.
• Mapiritsi ogonetsa: Awa angakuthandizeni kugona kwakanthawi kochepa. Komabe, amatha kukhala osokoneza bongo komanso kukhala ndi zotsatirapo zoyipa, choncho gwiritsani ntchito pokhapokha ngati dokotala wakupatsani malangizo komanso monga momwe mwalangizidwira.
• Mankhwala olimbikitsa kudzuka: Mankhwala monga Modafinil ndi Armodafinil angathandize kuchepetsa kugona panthawi ya ntchito. Mankhwalawa salowa m'malo mwa kugona. Izi ziyeneranso kugwiritsidwa ntchito moyang'aniridwa ndi dokotala.

Kodi zoopsa zake ndi ziti ngati vutoli silikuchiritsidwa?

SWSD si vuto la kugona lokha. Ngati silinachiritsidwe bwino, lingayambitse mavuto aakulu nthawi yochepa komanso yayitali.

Zoopsa pa thanzi kwa nthawi yayitali

Kugona bwino n'kofunika kwambiri pa thanzi lathu lonse. Kuvutika ndi matenda a SWSD kwa nthawi yayitali kumawonjezera chiopsezo chotenga matenda ena akuluakulu.

• Matenda obwerezabwereza (monga chimfine, malungo)
• Cholesterol yambiri
• Matenda a mtima
• Kunenepa kwambiri
• Mavuto a m'mimba
• Mavuto a ziwalo zoberekera
• Kuwonjezeka kwa chiopsezo cha mitundu ina ya khansa.

Choncho, musanyalanyaze ngati "vuto la kugona chabe." Ndikofunikira kwambiri kuganizira za thanzi lanu ndikuchitapo kanthu kofunikira.

Ndizachilendo kuti nthawi yogona kwanu itenge nthawi kuti musinthe mukayamba kugwira ntchito ya shift. Koma ngati mukuvutikabe kugona patatha milungu ingapo kapena mukumva tulo pamene mukugwira ntchito, ndi bwino kuonana ndi dokotala kuti akupatseni malangizo.