Ukusebenza ebusuku kungabangela ukuhlukumeza ukulala kwakho futhi ube neminye imiphumela emibi. Lokhu kuholela engozini yokwanda kokulala nokunye ukuphazamiseka kokulala, konke okuba nomthelela omubi empilweni. Umsebenzi wokuhamba ebusuku uboniswe ngokucacile ukwandisa izinkinga zezinkinga zenhliziyo nokugaya, kanye nezinkinga ezinemizwelo nemizwelo. Ngaphezu kwalokho, abasebenzi basebusuku basengozini enkulu yokwenza izingozi zokuphepha ngenxa yokukhathala.
Umphumela we-Night Shift Emzimbeni Wakho
Uma uphapheme ebusuku futhi ulele ngesikhathi sosuku, umzimba wakho awutholi izinkulumo ezinamandla eziphilayo kusukela ekukhanyeni kwemvelo. Lezi zihloko zidingekile ukulawula izilinganiso zomphakathi ezilawula ukulala kwakho nokuvuka komjikelezo. Lokhu kubangela ubunzima bokulala nokulala ngokwanele.
Inkinga eyengeziwe isuka esimisweni somusi ebusuku kuya kwisimiso sosuku ezinsukwini ezivuliwe, noma phakathi nezinguquko emsebenzini wakho wokushintsha. Lokhu kushintsha kubangela imiphumela efanayo ne-jet lag. Umzimba udinga ihora elilodwa ngosuku ukuze uvumelane nezinguquko zokulala. Abasebenzi bokuhamba ebusuku bangathola ukuthi akunakwenzeka.
Ukubhekana Ne-Night Shift Ne-Sleep Poor
Kunezinto eziningi ongayenza ukuze uqiniseke ukuthi uthola ubuthongo obuhle obuhle, ngisho nalapho usebenza ebusuku:
- Izibani ezikhanyayo: Ngesikhathi sisebenza emsebenzini ebusuku, zama ukukhanya okukhulu kakhulu ngangokunokwenzeka. Ukukhanya okugcwele kwe-spectrum kuzoba ngcono kakhulu, kodwa noma yikuphi ukunyuka ekukhanyeni kuzosiza umzimba wakho ukulawula ukulala / umjikelezo wayo.
- Indawo Yokulala Emnyama: Uma uzama ukulala, yenza ikamelo lakho libe mnyama ngangokunokwenzeka. Vala amakhethini nomnyango. Abanye abantu bathola ukuthi imaski yokulala isiza ukuvimba ukukhanya, okuvumela ukulala okungcono okuqabulayo.
- Ukwandisa Ukulala Kwakho Okuphelele: Yengeza ama- naps futhi wandise amahora owachitha elele ukulungiselela ukulahlekelwa kwekhwalithi yokulala.
- Nciphisa i-caffeine: Sebenzisa i-caffeine kuphela ekuqaleni kwengxenye yakho. Zama ukukugwema ngasekugcineni kweshintsho sakho ukuze uzokwazi ukulala lapho sekuyisikhathi.
- Nciphisa Izinguquko Ze- Shift: Zama ukuhlala esimisweni esisodwa isikhathi eside ngangokunokwenzeka. Ukushiya phakathi komsebenzi ebusuku nobusuku kunzima kakhulu emzimbeni.
Ukufaka phezulu
Uma ukuzama izinguquko ezingenhla akusizi, thintana nomhlinzeki wakho wezokwelapha mayelana nokuthi yiziphi izinyathelo ongazithatha ukuze uthole ukulala kwekhwalithi ende futhi ephakeme. Uma kungenzeka ukuthi usebenze usuku lokushintshwa kunosuku lokubamba ubusuku, cabanga ukwenza lokho kushukumisela impilo yakho.
Imithombo:
> Amaziko Kazwelonke Wezempilo; I-National Heart, Lung, ne-Blood Institute. Umhlahlandlela Wakho Wokulala Impilo. I-NIH Publication No. 06-5271.