Ukusebenza ubusuku obunokubangela ukuphazamiseka kokulala kwakho kunye nezinye iziphumo ezibi. Oku kubangela ingozi yokulala nokulala nokungabikho kokulala, zonke ezichaphazela impilo. Umsebenzi wokuguquka ebusuku uboniswe ngokukodwa ukwandisa ingozi yentliziyo kunye neengxaki zokugaya ukutya, kunye neengxaki zemiqondo kunye nemizwa. Ukongeza, abasebenzi basebusuku basengozini yokwanda kwezengozi zokuphepha ngenxa yokukhathala.
Umphumo we-Night Shift KwiQumrhu Lakho
Xa uvukile ebusuku kwaye ulala ngexesha lomzimba, umzimba wakho awunamkeli iimbalo ezinamandla kwizinto eziphilayo. Ezi ngongoma ziyimfuneko ukulawula imiqobo ye-circumcadian elawula ukulala kwakho kunye nokujikeleza kwayo. Oku kubangela ukuba kunzima ukulala nokulala ngokwaneleyo.
Ingxaki eyongezelelweyo ishintshela kwishedyuli yobusuku ukuya kwishedyuli yosuku kwiintsuku ezishiyekileyo, okanye ngexesha lokutshintshwa komsebenzi wakho. Olu tshintsho lubangele iimpembelelo ezifana ne-jet lag. Umzimba udinga iyure nganye ngosuku ukulungelelanisa utshintsho lokulala. Abasebenzi bokuhamba ebusuku bafumana ukuba akunakwenzeka.
Ukujongana Nobusuku Bokuhamba Namahlwempu
Kukho izinto ezininzi onokuzenza ukuze uqiniseke ukuba ufumane ubuthongo obuhle obufanelekileyo, nangona usebenza ebusuku.
- Izibane ezikhanyayo: Ngethuba lo msebenzi ebusuku, zama ukukhanya okukhazimulayo kangangoko kunokwenzeka. Ukukhanya okuza kubonakala kuyona nto ibhetele, kodwa nayiphi na ukunyuka ekukhanyeni kuya kunceda umzimba wakho ukulawula ukulala / ukujikeleza kwayo.
- Igumbi lokulala elimnyama: Xa uzama ukulala, yenza igumbi lakho lokulala libe mnyama ngangokunokwenzeka. Vala izilenge kunye nomnyango. Abanye abantu bafumanisa ukuba iimaski zokulala zibanceda ukuvimba ukukhanya, okuvumela ukulala okuqabulayo ngakumbi.
- Ukwandisa Ubuthongo Bakho Bonke: Yongeza i- naps kwaye wandise iiyure ozichitha ulala ukuzenzela ukulahleka kwebala lokulala.
- Nciphisa i-caffeine: Sebenzisa i-cafeine kuphela kwindawo yokuqala yokutshintsha kwakho. Zama ukuziphepha ekupheleni kokutshintsha kwakho ukwenzela ukuba uya kulala ukulala xa kufike ixesha.
- Nciphisa iinguqu zeShift: Zama ukuhlala kwishedyuli enye ixesha elide kunokwenzeka. Ukunyuka phakathi komsebenzi ebusuku nobusuku kunzima kakhulu emzimbeni.
Ukuqhawula phezulu
Ukuba ukuzama ukutshintshwa kwezi zingasinceda, qhagamshelana nomboneleli wakho wezonyango malunga nawaphi amanyathelo onokuthatha ukuze ufumane ubuthongo obude obude nangaphezulu. Ukuba kunokwenzeka ukuba usebenze usuku lokuhamba kunokuba ubusuku busuku, cinga ukwenza loo ntshukumo kwimpilo yakho.
Imithombo:
> IiNational Institutes of Health; I-Heart Heart, i-Lung, ne-Blood Institute. Isikhokelo Sakho Sokulala Ubomi. I-NIH Yokupapashwa No. 06-5271.