Ingabe nawe uhlushwa izinkinga zokulala ngenxa yomsebenzi weshifti? (Isifo Sokulala Somsebenzi Weshifti - SWSD) Ake sixoxe ngalokhu!

Ingabe usebenza ebusuku? Noma ingabe kufanele uye emsebenzini ekuseni kakhulu? Ingabe ngezinye izikhathi kufanele usebenze ngezikhathi ezahlukene zosuku? Abantu abanjalo bangase babe nezinkinga zokulala. Leso yisimo esizokhuluma ngaso namuhla, esibizwa ngokuthi 'i-Shift Work Sleep Disorder' (SWSD) . Ake sibone ukuthi siyini, kungani senzeka, nokuthi yini engenziwa ngakho.

Iyini le nkinga yokulala emsebenzini oshintshashintshayo (SWSD)?

Kalula nje, lokhu kuyisifo sokulala esibangelwa yishifti yakho. Sonke sinewashi lemvelo ngaphakathi emizimbeni yethu, elibizwa ngokuthi isigqi sethu se-circadian . Lokhu kulawula izinguquko emizimbeni yethu, ezingqondweni, nasekuziphatheni kwethu phakathi nosuku lwamahora angu-24. Leli washi livame ukuqhutshwa ukukhanya nobumnyama. Uma sisebenza ngesikhathi esihlukile kuneshifti yethu evamile kusukela ngo-9 ekuseni kuya ku-5 ntambama—okungukuthi, ebusuku, ekuseni kakhulu, noma ngesikhathi esihlukile—iwashi lethu lemvelo liyaphazamiseka.

Ngenxa ye-SWSD ungakwazi:

• Ungalala noma nini.
• Ngisho noma ulala, ungase ungakwazi ukulala kahle futhi ungase uvuke njalo.
• Ukulala ngokweqile kungenzeka ngezikhathi lapho kungadingeki, ikakhulukazi ngesikhathi sokusebenza.

E-United States kuphela, cishe ama-20% ezisebenzi zesikhathi esigcwele asebenza amashifu anjengalawa. Kodwa-ke, kubalulekile ukukhumbula ukuthi akuwona wonke umuntu osebenza amashifu othuthukisa i-SWSD.

Sivame kangakanani lesi simo?

Empeleni kuvame kakhulu kunalokho ongakucabanga. I-SWSD ingathinta abantu abaphakathi kuka-10% no-40% abasebenza amahora angajwayelekile.

Ziyini izimpawu zesifo sokulala emsebenzini osebenzayo (SWSD)?

Kunezimpawu ezimbili eziyinhloko zalesi simo:

1. Ukungalali: Lokhu kusho ubunzima bokulala kanye/noma ukuhlala ulele ngisho nangemva kokulala. Lokhu kungahluka futhi kuye ngesimiso somsebenzi. Isibonelo, umuntu osebenza phakathi kuka-4 no-7 ekuseni angase abe nobunzima bokulala. Ngokufanayo, umuntu osebenza kusihlwa angase abe nobunzima bokulala ngisho nangemva kokulala.

2. I-Hypersomnia: Lokhu ukulala ngokweqile okwenzeka ngezikhathi ezingafanele, ikakhulukazi lapho usebenza ebusuku noma ekuseni kakhulu. Lokhu kungaba yingozi kakhulu, njengoba kungathinta kokubili ukusebenza kahle kanye nokuphepha komsebenzi.

Ngaphezu kwalezi zimpawu eziyinhloko, kungase kube nezinye izimpawu eziningana:

• Ubunzima bokugxilisa ingqondo. Njengokungakwazi ukukhumbula lutho.
• Ikhanda elibuhlungu. Ikhanda elibuhlungu elivame ukubuzwa.
• Ukuzizwa ungenampilo futhi ukhathele.
• Ubunzima bokuhlala uphapheme emsebenzini.
• Ukucasuka, intukuthelo esheshayo.

Uma usebenza eshiftini futhi unezimpawu ezinjengalezi, qiniseka ukuthi ubona udokotela.

Kungani lokhu kwenzeka nge-SWSD?

Kalula nje, kubangelwa ukungalingani phakathi 'kwewashi lomzimba wakho wangaphakathi' nendawo okuyo. Lokhu kubangela ukuphazamiseka kwesimiso sakho sokulala kanye nobude besikhathi.

Nakhu okuvame ukwenzeka: Phakathi namahora angu-24 osuku, ukukhanya – ikakhulukazi ukukhanya kwelanga – yikho okuqalisa iwashi lomzimba wethu. Lokhu kukhanya kuhamba emehlweni ethu futhi kufinyelele ‘esikhungweni sokulawula’ ebuchosheni. Kusukela lapho, kuqala uchungechunge lwezinqubo nama-hormone emzimbeni. Yilokhu okubonisa umzimba ukuthi ‘sekuyisikhathi sokuvuka, sekuyisikhathi sokuqala usuku.’

Ezinye izinto ezimbili ezibalulekile ezithinta iwashi lomzimba wethu yilezi:

• I-Melatonin: Lena yi-hormone yemvelo ekusiza ulale. Ikhiqizwa yi-pineal gland ebuchosheni bethu. I-Melatonin ikhishwa kakhulu ebusuku (ebumnyameni), futhi ikhishwa kancane kakhulu emini (ekukhanyeni).
• I-Cortisol: Lena yi-hormone ekhiqizwa yizindlala zethu ze-adrenal. Ngaphansi kwezimo ezivamile, amazinga e-cortisol aphansi ebusuku lapho siya embhedeni futhi aphezulu ekuseni lapho sesizovuka. (Ngaphezu kwalesi sigqi se-circadian, i-cortisol ineminye imisebenzi ebalulekile.)

Kodwa-ke, lezi zimpawu kubantu abasebenza amahora angajwayelekile azihambisani 'nosuku' lwabo, okungukuthi, izikhathi abaphapheme ngazo kanye nezikhathi abalala ngazo. Lokhu kuthinta kabi kokubili ukulala kanye nokuvuka.

Isibonelo, abantu abasebenza amashifu asebusuku bavame ukulala emini. Okusho ukuthi, ngesikhathi esifanayo lapho imizimba yabo ikhombisa khona ukuthi 'bavuke, bahlale bephapheme.' Ngenxa yalokho, ubuthongo babo basemini bungaba bufushane futhi buvame ukuphazamiseka. Futhi, bangase bazizwe belele lapho besebenza ebusuku, ngoba yilapho amazinga e-melatonin evame ukuba phezulu kakhulu.

Lesi simo se-SWSD sitholakala kanjani?

Ukugcina ijenali yokulala kuyingxenye ebaluleke kakhulu yokuxilonga i-SWSD. Udokotela wakho cishe uzokucela ukuthi ubhale okulandelayo okungenani amasonto amabili:

• Izikhathi owalala ngazo wavuka ngazo.
• Uvuke kangaki ulele?
• Yeka ukuthi uzizwa ukhululekile kangakanani.
• Izinto ezingathinta indlela olala ngayo noma amaphethini akho okulala, isibonelo, ukusetshenziswa kwe-caffeine njengekhofi, kanye nokungcola komsindo.

Odokotela bavame ukuxilonga i-SWSD uma usube nalezi zimpawu okungenani izinyanga ezintathu. Bangase benze nocwaningo lokulala noma olunye ukuhlolwa ukuqinisekisa ukuthi izimpawu zakho azibangelwa esinye isimo, njenge- sleep apnea , noma umphumela omubi womuthi.

Yiziphi izindlela zokwelapha lokhu?

Akukho ukwelashwa kwesifo sokulala emsebenzini wesikhashana (SWSD). Kodwa-ke, kunezindlela eziningana zokwelapha ezihlose izimpawu eziyinhloko zalesi simo - okungukuthi, ukungezwani komzimba, ukozela, kanye nokuphazamiseka kokulala.

Izindlela zokwelapha eziyinhloko yilezi:

• Izinguquko ohlelweni lwakho noma ohlelweni lomsebenzi (uma kungenzeka).
• Izinguquko emikhubeni yakho yokulala ekhaya.
• Ukwelashwa ngokukhanya okukhanyayo.
• Isengezo seMelatonin.
• Imithi yokulala.
• Ama-ejenti okukhangisa i-Wake.

Ake sibheke ngayinye yalezi ngemininingwane ethe xaxa.

Izinguquko ohlelweni lwakho noma ohlelweni lwakho

Enye indlela yokwelapha i-SWSD ukwenza izinguquko emikhubeni yakho yokusebenza kanye neshejuli. Uma kungenzeka, khuluma nomqashi wakho mayelana nezinguquko zokuhlela noma izinguquko ezihlobene nomsebenzi ezingasiza ekunciphiseni umthelela we-SWSD. Udokotela wakho uzoncoma amasu athile asekelwe kushifti osebenza kuyo kanye nendawo yakho yokusebenza.

Nazi ezinye izinto ezivamile ongazenza:

• Uma udinga ukulala emini, gwema ukuchayeka elangeni ekuseni. Gqoka izibuko zelanga uma uya ekhaya, futhi kuphela uma kufanele uphume.
• Uma kungenzeka, nciphisa inani lamashifu obusuku alandelanayo osebenza ngawo. Labo abasebenza amashifu obusuku akufanele basebenze amashifu obusuku angaphezu kwamahlanu alandelanayo, bathathe izinsuku zokuphumula phakathi kwawo. Labo abasebenza amashifu amahora ayi-12 akufanele basebenze izinsuku ezingaphezu kwezine ezilandelanayo.
• Ngemva kokusebenza ubusuku obuningana bulandelana, thatha ikhefu elingaphezu kwamahora angu-48 uma kungenzeka.
• Gwema ukusebenza amahora amaningi kanye nesikhathi esengeziwe esiningi.
• Uma kungenzeka, gwema imisebenzi edinga ukuthi uhambe amabanga amade uye emsebenzini, ngoba lokhu kuzonciphisa nesikhathi osidingayo sokulala.
• Gwema ukushintshashintsha njalo. Kunzima ukujwayela ukushintshashintsha kunokwenza ushintsho olufanayo isikhathi eside.
• Uma kungenzeka, hlela ukulala kancane ngaphambi noma ngesikhathi sokusebenza ebusuku. Lokhu kulala kungathuthukisa ukuqaphela kwabasebenzi basebusuku.
• Sebenzisa isilinganiso esilinganiselwe se-caffeine (isib. ikhofi) ukuze ikusize uhlale uphapheme ngenkathi usebenza. Kodwa-ke, yeka ukudla i-caffeine ngasekupheleni komsebenzi wakho. Ngaphandle kwalokho, ingase iphazamise ubuthongo bakho ngesikhathi sokulala.
• Gwema ukushayela ulele. Uma ulele ngokwanele ukushayela uye ekhaya ngemva kweshifti yakho, thatha isihlwathi samandla kuqala, noma ushayele uye ekhaya nomunye umuntu.

Izinguquko emikhubeni yakho yokulala ekhaya

Kuthiwa abasebenzi abasebenza eshiftini balala ihora elilodwa kuya kwamane ngaphansi kwabasebenzi abangasebenzi eshiftini. Kubaluleke kakhulu ukulala okungenani amahora ayisikhombisa kuya kwayisishiyagalolunye nsuku zonke.

Uma usebenza eshiftini, udinga ukubeka phambili ukulala. Nazi ezinye izeluleko ezingakusiza:

• Landela amasiko okulala. Zama ukugcina isimiso sokulala esifanayo ngangokunokwenzeka, ngisho nangezimpelasonto namaholide.
• Ekhaya, cela umndeni nabangane ukuthi bakusize udale indawo ethule, emnyama, nenokuthula yokulala.
• Tshela umndeni wakho ukuthi kulungile ukulalela umculo noma ukubukela i-TV ngama-headphone ngenkathi ulele.
• Khuthaza amalungu omndeni wakho ukuba angenzi imisebenzi enomsindo, njengokuhlanza nge-vacuum noma ukugeza izitsha, ngenkathi ulele.
• Lengisa uphawu oluthi 'Ungaphazamisi' emnyango wakho wangaphambili. Lokhu kuzonciphisa inani labantu abalethayo nabangani abangqongqoza emnyango wakho noma abashaya insimbi yomnyango.
• Lala ngokwanele ngesikhathi samaholide.
• Zijwayeze ukuhlanzeka kahle kokulala. Lokho kusho ukubeka isimiso sokulala njalo nokugwema i-caffeine, utshwala kanye ne-nicotine.

Ukwelashwa ngokukhanya okukhanyayo

Ukwelashwa ngokukhanya okukhanyayo kuhilela ukuveza umzimba wakho ohlotsheni oluthile lokukhanya ukuze ulungele isimiso sakho esisha. Usebenzisa lokhu kukhanya ngesikhathi esithile, ngokuvamile lapho uqala ishifti yakho. Udokotela wakho uzokutshela ukuthi kufanele usebenzise nini futhi isikhathi esingakanani lokhu kwelashwa ngokukhanya.

Lokhu kukhanya kungathengwa njengebhokisi lokukhanya, isibani sedeski, noma izibuko zokukhanya. Lokhu kufana nezibani ezisetshenziswa ukwelapha i-Seasonal Affective Disorder (SAD) . Lokhu kwelashwa kokukhanya kuwusizo ikakhulukazi kulabo abasebenza amashifu asebusuku.

Izithako zeMelatonin

Izithako ze-Melatonin zingakusiza ukuthi uzivumelanise kangcono nesimiso somsebenzi weshifti. Kodwa-ke, kufanele ukhulume nodokotela wakho ngaphambi kokuthatha isithako se-melatonin.

Imithi yokulala

Udokotela wakho angase akunike iphilisi lokulala ukuze likusize ulale ngesikhathi esifanele. Amaphilisi okulala angakusiza ulale kangcono esikhathini esifushane, kodwa angaba umlutha uma esetshenziswa isikhathi eside. Amaphilisi okulala angaba nemiphumela emibi engathandeki noma eyingozi.

Ama-ejenti okukhuthaza ukuvuka

Ama-ejenti okukhuthaza ukuvuka awuhlobo lomuthi okusiza ukuthi uhlale uphapheme futhi wandise ikhono lakho lokuhlala uphapheme. I-US Food and Drug Administration (FDA) okwamanje inezinhlobo ezimbili zemithi evunyelwe i-SWSD:

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

Nakuba le mithi ingasiza ekunciphiseni izinkinga zokusebenza ezibangelwa ukozela, ayithathi indawo yokulala ngokwanele.Le mithi nayo inemiphumela emibi futhi ingaba umlutha. Khuluma nodokotela wakho ukuze uthole ukuthi lolu hlobo lomuthi lukufanele yini.

Ingabe ukuphazamiseka kokulala emsebenzini kungavinjelwa?

Eqinisweni, ayikho indlela yokuvimbela ngokuphelele ukuphazamiseka kokulala emsebenzini (SWSD) ngaphandle kokuqhubeka nokusebenza amahora omsebenzi avamile. Kodwa-ke, ungakha imikhuba ezokusiza ukuthi uphathe izimpawu zakho futhi uthole ubuthongo obungcono futhi uhlale uqaphile ngesikhathi sokuvuka kwakho . Lokho kusho ukulandela amasu okukhulunywe ngawo ekuqaleni.

Yiziphi izinkinga ezingaba khona ngenxa ye-SWSD?

Uma ingelashwa, ukuphazamiseka kokulala emsebenzini (SWSD) kungaholela ezinkingeni ezahlukahlukene. Nazi ezinye:

• Ukuncipha kokusebenza kahle: Abantu abane-SWSD bavame ukuba nobunzima bokugxilisa ingqondo nokukhumbula izinto lapho bephapheme futhi besebenza. Lokhu kungaholela ekunciphiseni ukusebenza kahle komsebenzi. Cabanga ukuthi bekuzokwenzekani uma ukhohlwa into encane ngenkathi wenza umsebenzi obalulekile.
• Ingozi eyengeziwe yezingozi: I-SWSD inciphisa ukuqaphela nesikhathi sokusabela. Lokhu kwandisa ingozi yokwenza amaphutha noma ukungena engozini ngenkathi usebenza. Futhi, ingozi yokufaka ingozi ngenkathi ushayela ngenxa yokozela iyanda.
• Izinkinga zengqondo: I-SWSD ingakwenza ucasuke futhi ube nobunzima bokubhekana nezingxabano. Abantu abane-SWSD basengozini enkulu yokucindezeleka kunalabo abangenayo leso simo.
• Ukusebenzisa utshwala nezidakamizwa: Abantu abaningi abanezinkinga zokulala, okuhlanganisa ne-SWSD, bazama 'ukuzelapha' ngokusebenzisa utshwala noma izidakamizwa. Lokhu kungababeka engozini yokuphazamiseka kokusebenzisa izidakamizwa noma utshwala.

Ukulala okuhle kubalulekile empilweni enhle. I-SWSD kanye nokuntuleka kokulala kungenza izimo zempilo ezikhona zibe zimbi kakhulu noma kudale izinkinga ezintsha.

Nazi izingozi zezempilo zesikhathi eside ezingavela ku-SWSD:

• Izifo ezivamile, njengomkhuhlane kanye nomkhuhlane.
• Amazinga e-cholesterol egazini akhuphukile.
• Isifo senhliziyo.
• Ukukhuluphala ngokweqile.
• Izinkinga zesisu.
• Izinkinga zesimiso sokuzala kanye/noma amazinga aphansi e-testosterone.
• Izinhlobo eziningana zomdlavuza.

Lesi simo se-SWSD sizohlala isikhathi esingakanani?

Izimpawu zokuphazamiseka kokulala emsebenzini weshifti zivame ukuhlala isikhathi eside uma usebenza amahora angajwayelekile. Lesi simo siyaphela uma uqala ukulala futhi uvuka ngezikhathi ezijwayelekile futhi. Kodwa-ke, ungase ube nezinkinga zokulala ngemva kokuphela kwesimiso sakho somsebenzi weshifti.

Kufanele ngimbone nini udokotela mayelana ne-SWSD?

Uma unezimpawu zokuphazamiseka kokulala emsebenzini we-shift, kungcono ukukhuluma nodokotela ukuze uthole ikhambi elikusebenzelayo.

Uma utholakale une-SWSD futhi uhlelo lwakho lokwelashwa lungasebenzi ngemva kwamasonto ambalwa, bona udokotela wakho futhi.

Khumbula, akuwona wonke umuntu osebenza amashifu othola isifo sokulala emsebenzini (SWSD) ekuqaleni. Abantu abaningi bakuthola kunzima ukujwayela ishifu elisha ekuqaleni. Kodwa-ke, uma usenenkinga yokulala noma ukuhlala ulele ngemva kwamasonto ambalwa, noma uma usazizwa ukhathele ngemva kwamahora ayisikhombisa kuya kwayisishiyagalombili okulala, ungase ube ne-SWSD. Izindaba ezinhle ukuthi kunezindlela eziningana zokusiza ukunciphisa izimpawu ze-SWSD. Udokotela angayixilonga futhi akunike uhlelo lokwelapha lokuphatha i-SWSD.

Umyalezo Wokugcina Wokuya Nasekhaya

Kulungile, manje usuqonda kangcono lokho ebesikhuluma ngakho namuhla, i-Shift Work Sleep Disorder (SWSD). Uma uyisisebenzi se-shift, khumbula lezi zinto:

• Beka ubuthongo bakho phambili. Kubaluleke njengomsebenzi wakho.
• Uma unezimpawu ze-SWSD (ukungalali, ukozela ngokweqile, ukuncipha kokunaka), ungazinaki. Funa iseluleko sezokwelapha.
• Ungalawula lesi simo ngezinga elikhulu ngokwenza izinguquko ezincane endaweni yakho yokusebenza, indawo yasekhaya, kanye nendlela yakho yansuku zonke.
• Izinto ezifana nokwelashwa ngokukhanya okukhanyayo, i-melatonin, kanye nemithi kadokotela, uma kudingeka, kungasiza.
• Ungalokothi ushayele ulele. Kuyingozi kuwe nakwabanye.
• Awuwedwa. Baningi abantu abahlushwa yilezi zinkinga, futhi kukhona usizo olutholakalayo.

Ngakho-ke, nakekela ubuthongo bakho. Ngoba ukulala kahle kubalulekile empilweni enempilo nejabulisayo!

Isifo Sokulala Sokushintsha Umsebenzi, i-SWSD, Ukungalali, Ukulala Okudlulele, Isigqi Se-Circadian, i-Melatonin, Ukulala Kokusebenza Kokushintsha Umsebenzi