Ingaba nawe usebenza ebusuku? Mhlawumbi usebenza kude kuse emini kwi-BPO, esibhedlele, okanye njengegosa lokhuseleko. Xa ufika ekhaya uze uzame ukulala emini, awukwazi ukulala kakuhle, uvuka emva kweeyure ezimbalwa, kwaye nokuba uvuka, uzive ngathi awunawo amandla. Xa uphinda uye emsebenzini ebusuku, uziva ulele kakhulu, kwaye kunzima ukugxila emsebenzini wakho. Ngaba nawe ukhe waba namava anjalo? Emva koko siza kuthetha ngento ebaluleke kakhulu kuwe. Ngokwezonyango, esi sifo sibizwa ngokuba yi-Shift Work Sleep Disorder (SWSD).
Yintoni iShift Work Sleep Disorder (SWSD)?
Ngamafutshane, iShift Work Sleep Disorder (SWSD) yingxaki enxulumene nokulala edla ngokuvela kubantu abasebenza iishifti zasebusuku, iishifti zasekuseni, okanye iishifti ezijikelezayo, endaweni yeshedyuli eqhelekileyo ye-9-5.
Ukuze sikuqonde kakuhle oku, kufuneka siqale sazi ngendlela emangalisayo emizimbeni yethu. Ibizwa ngokuba yiCircadian Rhythm, okanye "iwotshi yomzimba". Le yinkqubo yendalo elawula utshintsho lomzimba, lwengqondo, nolwendlela yokuziphatha olusenzeka ngayo emizimbeni yethu kwiiyure ezingama-24. Ifana newotshi enkulu ngaphakathi emzimbeni wethu. Le wotshi isebenza ngokuyintloko ngokukhanya nobumnyama kwindawo engaphandle. Xa ilanga liphuma kusasa, iwotshi yomzimba wethu ifumana isignali ethi "Ngoku lixesha lokuvuka, usebenze". Xa kumnyama ebusuku, isignali ithi "Ngoku lixesha lokuphumla, lungiselela ukulala".
Kodwa xa usebenza iishifti, le nkqubo yendalo iyaphazamiseka ngokupheleleyo. Xa usebenza ebusuku, iwotshi yomzimba wakho ikuxelela ukuba ulale. Xa uzama ukulala emini, iwotshi yomzimba wakho ikuxelela ukuba uvuke. Le ngxabano inokubangela iingxaki ezifana nezi:
- Ukungalali kakuhle xa ufanele ukulala.
- Nokuba emva kokulala, awukwazi ukuhlala ulele.
- Ukuva ulele kakhulu xa kungekho mfuneko, ingakumbi xa usebenza.
Ayingabo bonke abantu abasebenza iishifti abaya kuba nale meko. Nangona kunjalo, uphando lubonisa ukuba phakathi kwe-10% kunye ne-40% yabasebenzi beshifti banokuhlangabezana nale meko. Oku kuthetha ukuba ixhaphake kakhulu kunokuba unokucinga.
Zithini iimpawu zale meko?
Kukho iimpawu ezimbini eziphambili ze-SWSD. Kukwakho nezinye iimpawu ezinxulumene nayo. Masizichaze ngokucacileyo ezi mpawu.
| Uphawu oluphambili | Ingcaciso elula |
|---|---|
| Ukungalali | Ukungakwazi ukulala xa ufuna, ukuthatha ixesha elide ukulala, okanye ukuvuka rhoqo xa ulele. Umzekelo, ukufika ekhaya uvela emsebenzini ebusuku kakhulu uze uzame ukulala kodwa ungakwazi ukulala nangona amehlo akho evaliwe. |
| Ukulala kakhulu (i-Hypersomnia) | Ukuziva ulele kakhulu xa ufanele ukuba uvukile, ingakumbi xa usebenza. Oku kunokuphazamisana nomsebenzi kwaye kube yingozi kakhulu xa usebenzisa oomatshini okanye uqhuba. |
Ukongeza kwezi mpawu ziphambili, ezinye iimpawu ezininzi zinokubonakala:
- Ubunzima bokugxila: Awukwazi ukugxila emsebenzini. Ulibala nezinto ezincinci.
- Intloko ebuhlungu: Usenokuziva ubuhlungu obungathethekiyo kunye nobunzima entlokweni yakho.
- Ukungabikho kwamandla emzimbeni: Nokuba ulala kangakanani na, uziva ungenabomi kwaye udiniwe ngalo lonke ixesha.
- Ukungakwazi ukuhlala uphaphile emsebenzini: Amehlo ahlala evaliwe ngelixa usebenza, kwaye akukho mvakalelo yokuhlaziyeka.
- Ukucaphuka nokucaphuka: Uba nomsindo ngezinto ezincinci, udla ngokuqalana neengxabano nosapho kunye nabantu asebenza nabo ngaphandle kwesizathu.
Ukuba usebenza kwishifti kwaye ucinga ukuba unayo nayiphi na kwezi mpawu zikhankanyiweyo apha ngasentla, kubaluleke kakhulu ukuthetha nogqirha ngale nto.
Kutheni oku kusenzeka kuthi?
Njengoko besitshilo ngaphambili, esona sizathu soku kukungafani phakathi "kwewotshi yakho yomzimba" kunye nexesha lakho lomsebenzi. Masikhe sijonge nzulu size sibone ukuba oku kwenzeka njani.
Kukho imiqondiso emininzi ebalulekileyo elawula iwotshi yomzimba wethu.
1. Ukukhanya: Ilanga ngokukodwa luphawu oluphambili. Xa ukukhanya kubetha emehlweni akho kusasa, olo phawu luya "kwiziko lolawulo" engqondweni. Ukusuka apho, umzimba wonke uthunyelwa umyalezo wokuba uqale usuku, usebenze. Xa ubuya emsebenzini ngo-7 kusasa, ilanga sele likhanya kakhulu. Nokuba uzama ukulala, olu kukhanya kwelanga luxelela ingqondo yakho ukuba, "Vuka, eli asiloxesha lokulala."
2. IMelatonin: Oku kwaziwa ngokuba yi "hormone yokulala" eveliswa ngumzimba wethu ngokwendalo. Xa kuba mnyama ebusuku, i-pineal gland engqondweni yethu iqala ukukhupha i-melatonin. Yiyo le nto isenza silale. Emini, le hormone ayikhutshwa kakhulu. Khawuthelekelele, uqala ukusebenza ngentsimbi ye-10 ebusuku. Elo lixesha apho umzimba wakho ukhupha i-melatonin eninzi. Ngoko ke ngaba kuqhelekile ukuba ulale ngelixa usebenza?
3.I-Cortisol: Le yenye i-hormone ebalulekileyo emzimbeni wethu. Yiyo esenza sizive sihlaziyekile kusasa. Ngokwesiqhelo, le hormone iphantsi xa silala ebusuku kwaye ifikelela kwinqanaba eliphezulu xa sivuka kusasa. Xa umntu osebenza ebusuku ezama ukulala kusasa, inqanaba le-cortisol emzimbeni liyakhula, nto leyo enokubangela ukuphazamiseka okukhulu ebuthongweni.
Ngamafutshane, okwenzekayo apha kukungqubana okukhulu phakathi kwesigqi sendalo somzimba wakho kunye neshedyuli yakho yomsebenzi. Xa umzimba wakho uthetha into ethile, umsebenzi wakho ukuxelela ukuba wenze enye.
Ugqirha wazi njani ngokuqinisekileyo ukuba le yi-SWSD?
Xa usiya kugqirha, uza kukubuza imibuzo embalwa. Kwakhona, enye yezona zinto zibalulekileyo ekufuneka uzenze ukuze uxilonge ngokuchanekileyo le meko kukugcina "ijenali yokulala." Ugqirha wakho uhlala ekuxelela ukuba ugcine le dayari ubuncinane iiveki ezimbini. Izinto ekufuneka uzibhale kuyo zezi:
- Ixesha owalala ngalo kunye nexesha owavuka ngalo.
- Uvuke kangaphi ebuthongweni?
- Uziva uhlaziyekile/udiniwe kangakanani xa uvuka kusasa?
- Izinto ezinokuchaphazela ubuthongo bakho, umzekelo, xa usela ikofu, kunye nengxolo ekwigumbi lakho lokulala.
Ugqirha unokuxilonga i-SWSD ukuba unale mpawu kangangeenyanga ezintathu zilandelelana. Ngamanye amaxesha, banokucebisa ukuba uphande ubuthongo ukuze ubone ukuba kukho enye into ebangela iimpawu zakho (njengemeko efana ne-sleep apnea).
Kulungile, zeziphi izisombululo ezinokwenziwa koku?
Okokuqala, akukho "pilisi yomlingo" eya kuyinyanga le ngxaki ngobusuku obunye. Kodwa ungakhathazeki. Zininzi iindlela ezisebenzayo zokulawula le meko kakuhle. Iinjongo eziphambili zonyango zezi:
- Ukuseta kwakhona iwotshi yomzimba ephazamisekileyo (ukungalingani kakuhle kwe-circadian).
- Ukunciphisa ukozela ngexesha lomsebenzi.
- Ukuphucula umgangatho wokulala.
Makhe sibone ukuba zeziphi iindlela eziphambili zoku.
Utshintsho olunokwenziwa emsebenzini nakwixesha lomsebenzi
Ukuba kunokwenzeka, thetha nomphathi wakho emsebenzini wakho uze uzame ukwenza olu tshintsho.
- Zikhusele elangeni: Xa ufika ekhaya uvela emsebenzini kusasa, nciphisa ukuvezwa kwakho lilanga kangangoko unako. Nxiba iiglasi zelanga ezilungileyo. Oku kuya kunciphisa umqondiso engqondweni yakho wokuba "kusemini."
- Nciphisa amaxesha okusebenza ebusuku alandelelanayo: Ukuba kunokwenzeka, zama ukutshintshana amaxesha okusebenza ebusuku nemizuzu yokusebenzela emini endaweni yokusebenza amaxesha amaninzi okusebenza ebusuku ngokulandelelana. Kuphephe ukusebenza amaxesha okusebenza ebusuku angaphezu kwamahlanu alandelelanayo.
- Phumla ngokwaneleyo: Emva kokutshintsha ubusuku izihlandlo ezininzi, thatha ikhefu leentsuku ezingaphezu kwezimbini (iiyure ezingama-48) ukuba kunokwenzeka. Oku kunika umzimba wakho ixesha lokuphola.
- Ukulala ngexesha lomsebenzi: Ukuba kunokwenzeka, thatha ubuthongo bemizuzu engama-20-30 ngelixa usebenza (umz. ngexesha lekhefu lakho lesidlo sasemini). Oku kuya kwandisa kakhulu ukugxila kwakho kunye nokuphaphama.
- Ukusetyenziswa kwe-caffeine: Ukuba usela ikofu okanye iti, yisele kuphela kwangethuba emsebenzini. Ukusela utywala kufutshane kakhulu nomsebenzi kunokuphazamisana nokukwazi kwakho ukuya ekhaya nokulala.
- Musa ukuqhuba ulele!: Oku kuyingozi kakhulu . Ukuba uziva ulele emva komsebenzi, yima ecaleni uze ulale imizuzu eli-15-20. Okanye uvumele omnye umntu aqhube. Ubomi bakho bubaluleke ngaphezu koko.
Iindlela zokuphucula ubuthongo ekhaya
Abasebenzi beshifti balala iiyure ezingaphantsi kweyure enye ukuya kwezine kunomntu oqhelekileyo, ngoko ke kubalulekile ukuba ulale kakuhle.
- Lungisa igumbi lakho lokulala: Yenza igumbi lakho lokulala libe mnyama ngokupheleleyo, lizole, kwaye lipholile . Sebenzisa amakhethini aqinileyo, amnyama. Ukuba kukho ukukhanya okuvela kwiifestile, zivale.
- Nciphisa ingxolo: Thetha nosapho lwakho kwaye ubacele ngentlonelo ukuba baphephe izinto ezikhwazayo ezifana nokubukela iTV okanye ukucoca nge-vacuum ngelixa ulele. Ungabacela ukuba basebenzise ii-headphones.
- Ziphephe izinto eziphazamisayo: Thulisa ifowuni yakho. Kukwangumbono omhle ukuxhoma uphawu oluthi "Musa ukuphazamisa" emnyango wakho.
- Misela ishedyuli yokulala: Zama ukuya kulala nokuvuka ngexesha elifanayo kangangoko, nokuba kungeeholide. Oku kuya kunceda iwotshi yomzimba wakho ukuba iqhelane nepatheni entsha.
- Imikhwa emihle yokulala (Ucoceko Ekulaleni): Yeka ukujonga iTV, ifowuni, kunye nezikrini zekhompyutha malunga neyure ngaphambi kokulala. Ziphephe izinto ezifana notywala kunye ne-nicotine (iicuba) kuba ziphazamisa ubuthongo.
Ezinye iindlela zonyango
Ukuba ezi ndlela zingasentla aziphumeleli, ugqirha wakho unokucebisa ezinye iindlela zonyango.
- Unyango lokukhanya okukhanyayo: Oku kuquka ukujonga ibhokisi yokukhanya ekhethekileyo malunga nemizuzu engama-30 ngaphambi kokuba uqale umsebenzi. Oku kunceda iwotshi yomzimba wakho ukuba ilungelelanise neshedyuli entsha.
- Izongezo zeMelatonin: Ungazithatha iipilisi zeMelatonin ngaphambi kokuba ulale, njengoko kuyalelwe ngugqirha wakho. Nangona kunjalo, ungaze uzisebenzise ezi ngaphandle kokubonisana nogqirha.
- Iipilisi zokulala: Ezi zinokukunceda ulale okwethutyana. Nangona kunjalo, zinokuba ngumlutha kwaye zibe nemiphumo emibi, ngoko ke zisebenzise kuphela xa unikwe ngugqirha kwaye njengoko uyalelwe.
- Izinto ezikhuthaza ukuvuka: Amayeza afana neModafinil kunye neArmodafinil anokunceda ukunciphisa ubuthongo ngexesha lomsebenzi. La mayeza awathathi indawo yokulala. La mayeza kufuneka asetyenziswe phantsi kweliso likagqirha.
Zithini iingozi ukuba le meko ayinyangwa?
I-SWSD ayisiyongxaki yokulala nje kuphela. Ukuba ayinyangwanga kakuhle, inokubangela iingxaki ezinkulu kwixesha elifutshane nelide.
| Umngcipheko | Yintoni enokwenzeka? |
|---|---|
| Ukuncipha kokusebenza kakuhle komsebenzi | Ukwenza iimpazamo emsebenzini, ukulahlekelwa yingqwalasela, nokuba nobunzima bokukhumbula. |
| Umngcipheko okhulayo weengozi | Iingozi emsebenzini, ingakumbi iingozi ezinkulu zezithuthi ezibangelwa kukozela. |
| Iingxaki zengqondo | Umngcipheko okhulayo wokuba nomsindo rhoqo, uxinezeleko, kunye nokudakumba. |
| Ukusetyenziswa kweziyobisi notywala | Ukuthambekela ekuseleni utywala okanye iziyobisi ukuze ulale okanye uhlale uphaphile. |
Iingozi zempilo zexesha elide
Ukulala kakuhle kubalulekile kwimpilo yethu iyonke. Ukubandezeleka yi-SWSD ixesha elide kwandisa umngcipheko wokufumana ezinye izifo ezinzulu.
- Ukugula rhoqo (umz. umkhuhlane, umkhuhlane)
- I-cholesterol ephezulu
- Isifo sentliziyo
- Ukutyeba kakhulu
- Iingxaki zenkqubo yokugaya ukutya
- Iingxaki zenkqubo yokuzala
- Umngcipheko okhulayo weentlobo ezithile zomhlaza.
Ngoko ke, musa ukuyityeshela "njengengxaki yokulala nje." Kubaluleke kakhulu ukucinga ngempilo yakho kwaye uthathe amanyathelo afunekayo.
Kuqhelekile ukuba iindlela zakho zokulala zithathe ixesha ukuziqhelanisa xa uqala ukusebenza emsebenzini weshifti. Kodwa ukuba usenengxaki yokulala emva kweeveki ezimbalwa okanye uziva ulele ngelixa usebenza, kungcono ukubona ugqirha ukuze akunike ingcebiso.
Umyalezo Wokuya Ekhaya
- Nangona kungengabo bonke abantu abasebenza iishifti abaneShift Work Sleep Disorder (SWSD), sisifo esixhaphakileyo.
- Eyona sizathu siphambili soku kukungafani kwewotshi yomzimba wakho kunye nexesha lakho lomsebenzi.
- Iimpawu eziphambili kukungakwazi ukulala (ukungakwazi ukulala xa kufuneka ulale) kunye ne-hypersomnia (ukuziva ulele kakhulu ngelixa usebenza).
- Le meko inokulawulwa kakhulu ngokucwangcisa ukulala kwakho, ukulungisa ngokufanelekileyo indawo olala kuyo, nokwenza utshintsho kwimisebenzi yakho yesiqhelo.
- Ukuba unale mpawu, kubalulekile ukufuna ingcebiso kagqirha ngaphandle kokuzityeshela. Ungaze uzame ukuzinyanga.
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