出于成为社会一部分的本能,大部分夜班工人根据休息天数“调整”他们的入睡/苏醒计划,意味着他们白天保持苏醒,夜里睡觉。这会破坏你的昼夜节奏,导致睡眠缺失、白天瞌睡和疲劳。“固定时间睡眠”是这样一个概念,在工作和休息日同样的时间框架里重合4小时。所以,举例说明,如果当你当班时通常在早上9点到下午5点休息,那就试着在不当班时从早上5点睡到下午1点。你的身体会很好地报答你。
5. Medication
5. 药物
Stimulating medications play an important role in managing shift work disorder. These medications should only be tried if you’re still suffering even after all of the above actions have been attempted. Provigil (generic name modafinil) is a “wakefulness promoting medication” that is FDA-approved for shift work disorder. It is a prescription drug and a Schedule IV controlled substance, so you’ll have to speak with your doctor about it. Provigil is generally well-tolerated, but common side effects include headaches and anxiety. There is a theoretical risk of the medication increasing blood pressure, but it is generally felt to be safer from a cardiovascular risk standpoint than stimulants such as Ritalin and Adderall. Importantly, women need to be aware that Provigil can reduce the efficacy of oral contraceptives and may need to employ a second method of contraception.
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