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Work at night – how to maintain health

Работа в ночь - как сохранить здоровьеIn the beginning of the shift will help the caffeine and bright light, blue or white, in the end you need to give up caffeinated drinks and dim the room.

The need to work at night or to stay at work late, leads to constant sleepiness, poor health and mood. How to minimize the harm from night work?

Every man at least once in your life stayed at work late, many work in shifts, involving work at night. During working hours people should be as able-bodied and concentrated, but the human body is not focused on the activity at night.

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On the effects of working nights on the physical health of a person, there was a huge amount of research, in the global experiment involved 189 158 women, each of whom was a nurse and had to chart both day and night shifts. The health of these women were observed for 24 years, the results can not be reassuring.

As expected, the risk of cardiovascular disease depends on how long a person works in the schedule with night shifts and the risk increases with increasing age. After returning to a normal lifestyle with a full night’s sleep the body begins to recover and the risk of disease is lower.

How much harmful to work at night?

In the dark the body produces melatonin, also called sleep hormone, the function of melatonin is to protect the immune system, ensuring a good night’s sleep, prevent aging of cells and it participates in the synthesis of other hormones. If quality sleep is the concentration of the stress hormone cortisol in the blood becomes lower, and in the deep phases of sleep produces a number of hormones, necessary to normalize fat and carbohydrate metabolism, the most important of these is the growth hormone.

If the person is awake and active at night, it negatively affects his health, the harm is compounded if in the night time the person is exposed to bright blue or white.

Systematic work on the people’s physiological reduction in heart rate, people become more irritable, suffer from quick depletion of energy and chronic fatigue. The negative effects of lack of night’s sleep are not limited to drowsiness, bad mood and feeling, and this lifestyle leads to the development of hypertension, diabetes, and pathologies of the cardiovascular system.

How to minimize the harm from night work?

The total time of sleep should be 7-8 hours every day, if get to sleep before his night shift, then you need to use this feature, it’s a good idea to support the body;

In the beginning of the shift will help the caffeine and bright light, blue or white;

At the end of the shift you need to avoid caffeinated drinks and dim the room;

Immediately after work you should go to bed, after drinking half a tablet of melatonin;

You need to create the most comfortable conditions for sleep – comfortable bed, pillow, perhaps even mask and ear plugs for sleeping;

As a replacement NAP, you can use the sessions xenotilapia, they can also be used to restore;

If you have problems falling asleep in the evenings, free from the night shift days, it should take one pill just before bedtime. Choose melatonin is short acting, it will stimulate the production of melatonin in a convenient time for you, without replacing it with a natural formulation.

In the daytime you need as long as possible to be on the street, that is, to be under natural light, it has the property to regulate the level of melatonin and serotonin during the night.

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