Ngaba nawe uneengxaki zokulala ngenxa yomsebenzi weshifti? (Ingxaki yokulala yeShift Work - SWSD) Masithethe ngale nto!

Ingaba usebenza ebusuku? Okanye kufuneka uye emsebenzini kusasa? Ngaba ngamanye amaxesha kufuneka usebenze ngamaxesha ahlukeneyo emini? Abantu abanjalo banokuba neengxaki zokulala. Leyo yimeko esiza kuthetha ngayo namhlanje, ebizwa ngokuba yi -'Shift Work Sleep Disorder' (SWSD) . Makhe sibone ukuba yintoni, kutheni isenzeka, kwaye yintoni enokwenziwa ngayo.

Yintoni le ngxaki yokulala ngexesha lokutshintsha umsebenzi (SWSD)?

Ngamafutshane, le yingxaki yokungalali ebangelwa kukusebenza kwakho. Sonke sinewotshi yendalo ngaphakathi emizimbeni yethu, ebizwa ngokuba yi-circadian rhythm yethu . Oku kulawula utshintsho emizimbeni yethu, kwiingqondo zethu, nakwiindlela esiziphatha ngayo kulo lonke usuku lweeyure ezingama-24. Le wotshi idla ngokuqhutywa kukukhanya nobumnyama. Xa sisebenza ngexesha elahlukileyo kunelo sisebenza ngalo rhoqo ukususela ngo-9 kusasa ukuya ku-5 emva kwemini—oko kukuthi, ebusuku, kusasa, okanye ngexesha elahlukileyo—iwotshi yethu yendalo iyaphazamiseka.

Ngenxa ye-SWSD ungenza oku:

• Ungalala nangaliphi na ixesha.
• Nokuba ulala, usenokungakwazi ukulala kakuhle kwaye usenokuhlala uvuka.
• Ukulala kakhulu kunokwenzeka ngamaxesha apho kungadingeki, ingakumbi xa usebenza.

E-United States kuphela, malunga nama-20% abasebenzi abasisigxina basebenza iishifti ezinje. Nangona kunjalo, kubalulekile ukukhumbula ukuba ayinguye wonke umntu osebenza iishifti ophuhlisa i-SWSD.

Ixhaphake kangakanani le meko?

Enyanisweni ixhaphake kakhulu kunokuba unokucinga. I-SWSD inokuchaphazela phakathi kwe-10% kunye ne-40% yabantu abasebenza iiyure ezingacwangciswanga.

Zithini iimpawu zesifo sokungalali kakuhle emsebenzini (SWSD)?

Kukho iimpawu ezimbini eziphambili zale meko:

1. Ukungalali: Oku kuthetha ubunzima bokulala kunye/okanye ukuhlala ulele nokuba sele ulele. Oku kunokwahluka ngokuxhomekeke kwishedyuli yomsebenzi. Umzekelo, umntu osebenza phakathi kwentsimbi yesi-4 neyesi-7 kusasa unokuba nobunzima bokulala. Ngokufanayo, umntu osebenza ngokuhlwa unokuba nobunzima bokulala nokuba sele ulele.

2. I-Hypersomnia: Oku kukozela kakhulu okwenzeka ngamaxesha angafanelekanga, ingakumbi xa usebenza ebusuku okanye kusasa. Oku kunokuba yingozi kakhulu, njengoko kunokuchaphazela ukusebenza kakuhle kunye nokhuseleko lomsebenzi.

Ukongeza kwezi mpawu ziphambili, kunokubakho nezinye iimpawu ezininzi:

• Ubunzima bokugxila. Njengokungakwazi ukukhumbula nantoni na.
• Intloko ebuhlungu. Intloko ebuhlungu rhoqo.
• Ndizive ndingenabomi kwaye ndidiniwe.
• Ubunzima bokuhlala uphaphile emsebenzini.
• Ukucaphuka, umsindo okhawulezayo.

Ukuba usebenza kwishifti kwaye uneempawu ezinje, qiniseka ukuba ubona ugqirha.

Kutheni le nto i-SWSD yenzeka?

Ngamafutshane, oku kubangelwa kukungalingani phakathi 'kwewotshi yakho yomzimba wangaphakathi' kunye nendawo okuyo. Oku kubangela ukuba ishedyuli yakho yokulala kunye nobude bexesha ziphazamiseke.

Nantsi into edla ngokwenzeka: Ngexesha leeyure ezingama-24 zosuku, ukukhanya – ingakumbi ukukhanya kwelanga – kuko okuqalisa intshukumo yewotshi yomzimba wethu. Oku kukhanya kuhamba emehlweni ethu kuze kufike 'kwiziko lolawulo' engqondweni. Ukusuka apho, uthotho lweenkqubo kunye neehomoni emzimbeni luqala. Oku kukubonisa umzimba ukuba 'lixesha lokuvuka, lixesha lokuqala usuku.'

Ezinye izinto ezimbini ezibalulekileyo ezichaphazela iwotshi yomzimba wethu zezi:

• IMelatonin: Le yihormone yendalo ekunceda ulale. Iveliswa yi-pineal gland engqondweni yethu. IMelatonin ikhutshwa kakhulu ebusuku (ebumnyameni), kwaye ikhutshwa kancinci kakhulu emini (ekukhanyeni).
• I-Cortisol: Le yi-hormone eveliswa zii-adrenal glands zethu. Phantsi kweemeko eziqhelekileyo, amanqanaba e-cortisol aphantsi ebusuku xa silala aze afikelele kwinqanaba eliphezulu kusasa xa siza kuvuka. (Ukongeza kwesi sigqi se-circadian, i-cortisol ineminye imisebenzi ebalulekileyo.)

Nangona kunjalo, ezi mpawu kubantu abasebenza iiyure ezingacwangciswanga azihambelani 'nosuku' lwabo, oko kukuthi, amaxesha abavuka ngawo kunye namaxesha abalala ngawo. Oku kuchaphazela kakubi ukulala kunye nokuvuka.

Umzekelo, abantu abasebenza ebusuku badla ngokulala emini. Oko kukuthi, ngexesha elinye imizimba yabo inika imiqondiso yokuba 'bavuke, bahlale bephaphile.' Ngenxa yoko, ubuthongo babo basemini bunokuba bufutshane kwaye buhlala buphazamiseka. Kwakhona, banokuziva belele xa besebenza ebusuku, kuba kulapho amanqanaba e-melatonin adla ngokuba phezulu khona.

Ifunyaniswa njani le meko ye-SWSD?

Ukubhala phantsi ijenali yokulala yinxalenye ebaluleke kakhulu yokuxilonga i-SWSD. Ugqirha wakho angakucela ukuba ubhale oku kulandelayo ubuncinane iiveki ezimbini:

• Amaxesha owalala ngawo wavuka ngawo.
• Uvuke kangaphi ulele?
• Indlela oziva ukhululekile ngayo.
• Izinto ezinokuchaphazela indlela olala ngayo okanye iindlela olala ngazo, umzekelo, ukusetyenziswa kwe-caffeine njengekofu, kunye nongcoliseko lwengxolo.

Oogqirha badla ngokuxilonga i-SWSD ukuba ubunale mpawu ubuncinane iinyanga ezintathu. Banokwenza uphando lokulala okanye olunye uvavanyo ukuqinisekisa ukuba iimpawu zakho azibangelwa yenye imeko, efana ne -sleep apnea , okanye isiphumo esibi seyeza.

Zithini iindlela zonyango zoku?

Akukho nyango lwengxaki yokulala emsebenzini osebenzayo (SWSD). Nangona kunjalo, kukho iindlela ezahlukeneyo zonyango ezijolise kwiimpawu eziphambili zale meko - oko kukuthi, ukungavisisani kwe-circadian rhythm, ukozela, kunye nokuphazamiseka kokulala.

Iindlela eziphambili zonyango zezi:

• Utshintsho kwishedyuli yakho okanye kwishedyuli yomsebenzi (ukuba kunokwenzeka).
• Utshintsho kwindlela olala ngayo ekhaya.
• Unyango lokukhanya okukhanyayo.
• Isongezelelo seMelatonin.
• Amayeza okulala.
• Iiarhente zokukhuthaza iWake.

Makhe sijonge nganye kwezi nkcukacha zincinci.

Utshintsho kwishedyuli yakho okanye kwindlela oqhele ukwenza ngayo izinto

Enye indlela yokunyanga i-SWSD kukwenza utshintsho kwimikhwa yakho yokusebenza kunye neshedyuli. Ukuba kunokwenzeka, thetha nomqeshi wakho malunga notshintsho lweshedyuli okanye utshintsho olunxulumene nomsebenzi olunokunceda ukunciphisa impembelelo ye-SWSD. Ugqirha wakho uya kucebisa amaqhinga athile asekelwe kwishifti osebenza kuyo kunye nendawo osebenza kuyo.

Nazi ezinye zezinto eziqhelekileyo onokuzenza:

• Ukuba ufuna ukulala emini, sukuzibona ulangeni kusasa. Nxiba iiglasi zelanga xa usiya ekhaya, kwaye kuphela xa kufuneka uphume.
• Ukuba kunokwenzeka, nciphisa inani leeshifti zasebusuku ezilandelelanayo ozisebenzayo. Abo basebenza ebusuku akufuneki basebenze ngaphezulu kweishifti ezintlanu ezilandelelanayo zasebusuku, bethatha ikhefu phakathi kwazo. Abo basebenza iiyure ezili-12 akufuneki basebenze ngaphezu kweentsuku ezine ezilandelelanayo.
• Emva kokusebenza ubusuku obuninzi ngokulandelelana, thatha ikhefu elingaphezulu kweeyure ezingama-48 ukuba kunokwenzeka.
• Kuphephe ukusebenza iiyure ezinde kunye nexesha elongezelelweyo eligqithisileyo.
• Ukuba kunokwenzeka, yiphephe imisebenzi efuna ukuba uhambe imigama emide ukuya emsebenzini, kuba oku kuya kunciphisa nexesha omele ulale ngalo.
• Kuphephe ukutshintshatshintsha rhoqo. Kunzima ukuqhela ukutshintshatshintsha kunokwenza utshintsho olufanayo ixesha elide.
• Ukuba kunokwenzeka, cwangcisa ukulala ngaphambi okanye ngexesha lomsebenzi wasebusuku. Ezi ngqengqelo zinokuphucula ukuphaphama kwabasebenzi basebusuku.
• Sebenzisa i-caffeine elinganiselweyo (umz., ikofu) ukuze ikuncede uhlale uphaphile ngelixa usebenza. Nangona kunjalo, yeka ukusebenzisa i-caffeine ekupheleni komsebenzi wakho. Ngaphandle koko, inokuphazamisana nokulala kwakho ngexesha lokulala.
• Kuphephe ukuqhuba ulele. Ukuba ulele ngokwaneleyo ukuba ugoduke emva kweshifti yakho, qala ulale kancinci, okanye uqhube ugoduke nomnye umntu.

Utshintsho kwindlela olala ngayo ekhaya

Kuthiwa abasebenzi beshifti balala iyure enye ukuya kwezine ngaphantsi kunabasebenzi abangengabo abasebenzi beshifti. Kubaluleke kakhulu ukulala ubuncinane iiyure ezisixhenxe ukuya kwezisithoba yonke imihla.

Ukuba usebenza kwishifti, kufuneka ubeke phambili ukulala. Nazi iingcebiso zokukunceda:

• Landela amasiko okulala. Zama ukugcina ishedyuli efanayo yokulala kangangoko unako, nokuba ngeempelaveki nangeeholide.
• Ekhaya, cela usapho nabahlobo ukuba bakuncede wenze indawo ezolileyo, emnyama, neyoxolo yokulala.
• Xelela usapho lwakho ukuba kulungile ukumamela umculo okanye ukubukela iTV ngee-headphones ngelixa ulele.
• Khuthaza amalungu osapho lwakho ukuba angenzi imisebenzi enengxolo, efana nokucoca nge-vacuum okanye ukuhlamba izitya, ngelixa ulele.
• Xhoma uphawu oluthi 'Musa Ukuphazamisa' emnyango wakho wangaphambili. Oku kuya kunciphisa inani labantu abazisa impahla kunye nabahlobo abankqonkqoza emnyango wakho okanye abankqonkqoza intsimbi yomnyango.
• Lala ngokwaneleyo ngexesha leeholide.
• Ziqhelise ucoceko lokulala. Oko kuthetha ukubeka ishedyuli yokulala rhoqo kwaye uphephe i-caffeine, utywala kunye ne-nicotine.

Unyango lokukhanya okukhanyayo

Unyango lokukhanya okukhanyayo lubandakanya ukuveza umzimba wakho kuhlobo oluthile lokukhanya ukuze luncede lulungelelanise neshedyuli yakho entsha. Usebenzisa olu kukhanya ngexesha elithile, ngesiqhelo xa uqala ishifti yakho. Ugqirha wakho uya kukuxelela ukuba kufuneka ulusebenzise nini kwaye ixesha elingakanani olu nyango lokukhanya.

Esi sibane singathengwa njengebhokisi yokukhanyisa, isibane sedesika, okanye iiglasi zokukhanyisa. Ezi zifana nezibane ezisetyenziselwa ukunyanga iSeasonal Affective Disorder (SAD) . Olu nyango lokukhanya luluncedo ngakumbi kwabo basebenza iishifti zasebusuku.

Izongezo zeMelatonin

Izongezo zeMelatonin zinokukunceda ulungelelanise ngcono ishedyuli yomsebenzi weshifti. Nangona kunjalo, ngokuqinisekileyo kufuneka uthethe nogqirha wakho ngaphambi kokuba uthathe izongezo zeMelatonin.

Amayeza okulala

Ugqirha wakho unokukunika ipilisi yokulala ukuze ikuncede ulale ngexesha elifanelekileyo. Iipilisi zokulala zinokukunceda ulale ngcono kwixesha elifutshane, kodwa zinokuba ngumlutha xa zisetyenziswa ixesha elide. Iipilisi zokulala zinokuba nemiphumo emibi okanye eyingozi.

Iiarhente zokukhuthaza ukuvuka

Iiarhente ezikhuthaza ukuvuka luhlobo lwamayeza akunceda uhlale uphaphile kwaye andise amandla akho okuhlala uphaphile. I-US Food and Drug Administration (FDA) okwangoku ineentlobo ezimbini zamayeza avunyiweyo kwi-SWSD:

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

Nangona la mayeza enokunceda ukunciphisa iingxaki zokusebenza ezibangelwa kukozela, awathathi indawo yokulala ngokwaneleyo.La mayeza anemiphumo emibi kwaye anokuba ngumlutha. Thetha nogqirha wakho ukuze ufumane ukuba olu hlobo lwamayeza lukulungele na.

Ngaba ingxaki yokulala emsebenzini ngexesha lokutshintsha i-shift ingathintelwa?

Enyanisweni, akukho ndlela yokuthintela ngokupheleleyo ingxaki yokulala emsebenzini (SWSD) ngaphandle kokuqhubeka usebenza iiyure zomsebenzi zesintu. Nangona kunjalo, ungaziqhelanisa nemikhwa eya kukunceda ulawule iimpawu zakho kwaye ulale kakuhle kwaye uhlale uphaphile ngexesha lokuvuka kwakho . Oko kuthetha ukulandela amaqhinga ekuthethwe ngawo ngaphambili.

Zeziphi iingxaki ezinokwenzeka ngenxa ye-SWSD?

Ukuba ayinyangwa, ingxaki yokulala emsebenzini (SWSD) inokukhokelela kwiingxaki ezahlukeneyo. Nazi ezinye:

• Ukuncipha kokusebenza kakuhle: Abantu abane-SWSD badla ngokuba nobunzima bokugxila nokukhumbula izinto xa bevukile kwaye besebenza. Oku kunokubangela ukwehla kokusebenza kakuhle. Khawucinge ngento enokwenzeka ukuba ulibale into encinci ngelixa usenza umsebenzi obalulekileyo.
• Umngcipheko okhulayo weengozi: I-SWSD inciphisa ukuphaphama kunye nexesha lokuphendula. Oku kwandisa umngcipheko wokwenza iimpazamo okanye ukufumana ingozi ngelixa usebenza. Kwakhona, umngcipheko wokufumana ingozi ngelixa uqhuba ngenxa yokozela uyanda.
• Iingxaki zengqondo: I-SWSD inokukwenza ucaphuke kwaye ube nobunzima bokujongana neengxabano. Abantu abane-SWSD basengozini enkulu yokuba noxinzelelo kunabo bangenayo le meko.
• Ukusetyenziswa kotywala neziyobisi: Abantu abaninzi abaneengxaki zokulala, kuquka ne-SWSD, bazama 'ukuzinyanga' ngokusebenzisa utywala okanye iziyobisi. Oku kungababeka emngciphekweni wokuphazamiseka kokusebenzisa iziyobisi okanye utywala.

Ukulala okusemgangathweni kubalulekile kwimpilo entle. Ukungalali kakuhle kunye nokungalali kakuhle kunokwenza iimeko zempilo zibe mandundu okanye kudale iingxaki ezintsha.

Nazi iingozi zempilo zexesha elide ezinokuvela kwi-SWSD:

• Izifo ezixhaphakileyo, ezifana nomkhuhlane kunye nomkhuhlane.
• Amanqanaba aphezulu e-cholesterol egazini.
• Isifo sentliziyo.
• Ukutyeba kakhulu.
• Iingxaki zesisu.
• Iingxaki zenkqubo yokuzala kunye/okanye amanqanaba aphantsi e-testosterone.
• Iintlobo ezahlukeneyo zomhlaza.

Le meko ye-SWSD iza kuhlala ixesha elingakanani?

Iimpawu zengxaki yokungalali kakuhle emsebenzini weshifti zihlala ixesha elide xa usebenza iiyure ezingacwangciswanga. Le meko iyaphela xa uqala ukulala nokuvuka ngamaxesha aqhelekileyo kwakhona. Nangona kunjalo, usenokuba neengxaki zokulala emva kokuba ishedyuli yakho yomsebenzi weshifti iphelile.

Ndingambona nini ugqirha malunga ne-SWSD?

Ukuba uneempawu zokuphazamiseka kokulala emsebenzini ngenxa yeshifti, kungcono ukuthetha nogqirha ukuze ufumane isisombululo esifanelekileyo kuwe.

Ukuba ufunyaniswe une-SWSD kwaye isicwangciso sakho sonyango asisebenzi emva kweeveki ezimbalwa, bona ugqirha wakho kwakhona.

Khumbula, ayinguye wonke umntu osebenza kwishifti ofumana ingxaki yokulala emsebenzini kwishifti (SWSD). Abantu abaninzi bakufumanisa kunzima ukuqhelana neshifti entsha ekuqaleni. Nangona kunjalo, ukuba usenengxaki yokulala okanye ukuhlala ulele emva kweeveki ezimbalwa, okanye ukuba usaziva udiniwe emva kweeyure ezisixhenxe ukuya kwezisibhozo zokulala, usenokuba ne-SWSD. Iindaba ezimnandi zezokuba kukho iindlela ezininzi zokunceda ukunciphisa iimpawu ze-SWSD. Ugqirha unokuxilonga aze akunike isicwangciso sonyango sokulawula i-SWSD.

Umyalezo Wokugqibela Wokuya Ekhaya

Kulungile, ngoku uyaqonda ngcono into ebesithetha ngayo namhlanje, iShift Work Sleep Disorder (SWSD). Ukuba usebenza kwishifti, khumbula ezi zinto:

• Beka ubuthongo bakho kwindawo yokuqala. Bubaluleke njengomsebenzi wakho.
• Ukuba uneempawu ze-SWSD (ukungalali, ukozela kakhulu, ukuncipha kwengqwalasela), musa ukuzityeshela. Funa ingcebiso kagqirha.
• Ungayilawula le meko kakhulu ngokwenza utshintsho oluncinci kwindawo yakho yokusebenza, kwindawo yasekhaya, nakwimisebenzi yakho yemihla ngemihla.
• Izinto ezifana nonyango lokukhanya okukhanyayo, i-melatonin, kunye, ukuba kuyimfuneko, amayeza abhalwe ngugqirha anokunceda.
• Ungaze uqhube ulele. Kuyingozi kuwe nakwabanye.
• Awuwedwa. Baninzi abantu abajongene nezi ngxaki, kwaye kukho uncedo olufumanekayo.

Ngoko ke, lumkele ubuthongo bakho. Kuba ubuthongo obuhle bubalulekile ukuze ube nobomi obusempilweni nobonwabisayo!

Ingxaki Yokulala Emsebenzini Otshintshayo, i-SWSD, Ukungalali, Ukulala Okugqithisileyo, I-Circadian Rhythm, i-Melatonin, Ukulala Emsebenzini Otshintshayo