所有在家的人必须尊重你睡眠的重要性。我记得曾治疗过一名病人。他和妻子有兼职电子商务,不幸地是在他的“保护性睡眠时间”他被UPS分配接收包裹任务。召开家庭会议讨论睡眠对你的健康是如此重要,并拟定一个计划,以减少7-8小时睡眠时间内可能的噪音及其他打扰。使用噪音减轻机对抗白天增加的环境噪音。
3. Naps
3. 打个小盹
If you can’t get the recommended 7-8 hours in one block, making up the deficit with naps is the next best thing. Night shift workers are at increased risk of motor vehicle accidents while driving home from work, due to their circadian rhythms being disrupted. If you think you might have a problem with sleepiness on your drive home, take a brief nap at work or in your car prior to departing.
如果你不能在一个地方获得理想情况下7-8小时的睡眠,用打盹补充睡眠缺失是下一个最好的选择。夜班职员在回家的路上,由于他们的生理节奏被打乱,摩托车事故风险会增加。如果认为没睡觉就开车回家有问题,你可以出发前在工作的地方或者车里打个小盹。
4. Anchor Sleep
4. 固定时间睡眠
With a natural desire to be a part of society, the majority of night shift workers “flip” their sleep/wake schedule on their days off, meaning that they transition to staying awake during the day and sleeping at night. This can wreak havoc on your circadian rhythms, resulting in sleep deprivation, daytime sleepiness and fatigue. “Anchor sleep” is a concept that refers to overlapping at least 4 hours of sleep during the same timeframe on your work days and your off days. So, as an example, if you normally sleep from 9 a.m. to 5 p.m. when you’re on duty, try to maintain a schedule on your days off where you sleep from 5 a.m. to 1 p.m. your body will thank you.
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