Layer service – our eyes is?
Since the invention of the electric light, man is no longer bound them to sleep at night and work during the day, our internal clock is still on this rhythm set. Firefighters, air traffic controllers, nurses, Call Center employees, and all others who work in shifts, have to adjust your sleep to the changing working time for the body to a particular strain. The result: layer of service as an occupational disease. Four out of five shift workers suffer from sleep disorders. The technician health insurance (TK) advises night-shift workers to make sure that you will also find of the day in a healthy and undisturbed sleep.
Sleep disorders due to shift work
Not only the internal clock, but also the normal everyday noise prevents the Tagschläfer often and sleep Through the night. Many night workers suffer withdrawal, therefore a permanent sleep. Your sleep is more susceptible to interference, is more often interrupted and is not sleeping nearly as deep as the night. Gudrun Ahlers, health expert at the TK: “studies have shown that night workers, an average of two to four hours less sleep than the colleagues, the work of the day.”
Tips to prevent sleep problems
- The main sleep phase should therefore be at least four hours, shorter “NAP” to help in the afternoon to recharge energy. A total of at least seven hours of sleep are needed in order to staying focused and efficient.
- The quietest room in the apartment – as far away from the kitchen, hallway and bathroom than bedroom use and may even need an additional sound insulation to install.
- Phone and doorbell should be replaced, turned off, or if other family members are in the apartment – through optical signals. You should trust too quiet to tell his friends and neighbors that you want to during the day, will not be disturbed. Also, earplugs and eye help to find in sleep can bind.
- In addition, is recommended to ensure even during the day, for the same sleep conditions, such as in the night, that is to say, the room is well ventilated and dim. The room temperature should be the same as the night sleep as low as possible with a maximum of eight to ten degrees.
Shift work and health
However, night workers are not only problems to be found during the day in the bedroom but also to keep herself in the night when you Wake up. Between two and five o’clock in the morning, the fatigue is greatest. That is why it is important, in the night shift often take short breaks to re-focus on your work. Bright work spaces that are well ventilated and kept at a low temperature, to help stay Awake. In the breaks, night workers should abstain from heavy food.
In order to reduce the health impacts of shiftwork, experts recommend to agree on a forward rotating shift systems. The order of early shift, late shift, night shift for the organism is less stressful than a counter-clockwise rotating shift schedule. In addition, a light therapy that helps to balance between sleep and Wake phases to compensate for can support.