How do shift workers get more sleep

Long-term "reversal of day and night" will disrupt the body's normal biological clock. Light at night will inhibit the production of melatonin, leading to a decrease in human immune function. So, how can people who work shifts get more sleep? Experts suggest that improvements can be made in the following aspects.

Data from the World Association of Sleep Medicine shows that 70 million people in China live a shift life with a reversed day and night schedule. People who often work shifts will not be able to catch up on sleep due to various factors. For example, no one will call a day shift worker at 2 a.m., but it is common to call a night shift worker at 2 p.m.

Shift workers may also lose sleep due to family responsibilities, such as spending time with their spouse or caring for children or the elderly. According to statistics, these people sleep an average of 1.5 hours less per day than those who work during the day. Among them, about 1/4 of people fall asleep while working.

1. Make reasonable arrangements to ensure sleep time

In terms of work arrangements, if the working hours are 12 hours, that is, two shifts, it is recommended to limit the number of consecutive night shifts to 4 days. If the working hours are 8 hours, it should be limited to 5 days. Also, it is best to have 48 hours of rest after working consecutive night shifts. If possible, try not to arrange more than one dark and day shift in a week.

Because it is much more difficult for our bodies to cope with the constant switching between day and night shifts than working only day or night shifts for a long time. In addition, avoid spending too much time commuting to and from work, as this will greatly reduce the time you have to catch up on sleep.

2. Living habits should be conducive to sleep

In terms of living habits, many people often cannot sleep after get off work, so they watch movies, surf the Internet or eat midnight snacks, which makes it even more difficult to fall asleep. If you work the night shift, it is best to exercise in the morning. Thirty to forty minutes of jogging, swimming, or other aerobic exercises will be fine. People who often work shifts should use less red decoration in their bedrooms because red has a stimulating effect on the nerves.

3. Diet should be conducive to sleep.

In terms of diet, people who often work shifts should eat more cucumbers, tomatoes, bananas and carrots. Studies have found that these four fruits and vegetables contain plant pinealogen, which is similar to the pinealogen in the human body and can effectively improve sleep. Try to reduce the intake of animal fats and sweets that affect digestion. Avoid consuming foods or drinks containing caffeine, alcohol, and nicotine, as these will only temporarily give you the illusion of normal physical activity and make your sleep schedule more disrupted.