Recently, a data from the World Sleep Medicine Association showed that 70 million people in China lived in a shifting shift. People who often shift work will make up for it because of various factors. For example, no one will call a white class worker at 2 o’clock in the morning, but it is very common to call a night shift worker at 2 pm. People who work shifts will also reduce their sleep time because of family responsibilities, such as accompanying a wife, looking after a child or an old person. According to statistics, these people sleep an average of 1.5 hours less per day than those who work during the day. About a quarter of them will go to sleep while at work.
Professor Shen Yang, from the Department of Neurology, Peking University Third Hospital, said that long-term “black and white reversal” would disrupt the normal body clock. Evening light will inhibit melatonin production, leading to a decline in human immune function. So, how do people who work shifts supplement their sleep? Experts suggest that you can improve from the following aspects:
First of all, from the work schedule, if the working time is 12 hours, that is, two shifts, it is recommended to limit the number of consecutive night shifts to 4 days. If the working time is 8 hours, it should be limited to 5 days. Also, it is best to have a 48-hour break after a night shift. If you can, try not to arrange more than one black and white shift within one week. Because our body is coping with white and the night shift is constantly changing, it is much more difficult than just going to work in white or night shifts. In addition, it is necessary to avoid taking up and going to work for too long, which will greatly reduce the time of replenishment.
In terms of living habits, many people often can’t sleep after work, they will watch movies, go online or eat late at night, which will make it hard to sleep. On night shifts, it is best to exercise in the morning, and aerobic exercise such as jogging and swimming for 30 to 40 minutes. People who often shift work should be less decorated with red because red is exciting for nerves.
In terms of diet, people who often shift work should eat more cucumbers, tomatoes, bananas and carrots. The study found that these four kinds of fruits and vegetables contain plant pineal voxels, similar to the human pineal voxels, can effectively improve sleep. Minimize the intake of fats and sweets that affect digestion. Do not ingest foods or beverages that contain coffee, alcohol, and nicotine. These will only temporarily create an illusion that your body is normal, making your sleep time more confusing.