Health care for shift workers
Shift work (shift) is a job type that can be found in a variety of industries, such as medical services. public transport service Work that must be coordinated with foreign companies including employees in industrial and service factories, etc. All affect the health of the workers.
This results in a disturbance of the circadian rhythm, the process that drives the 24 hour cycle of awakening and sleeping in humans inappropriately. Therefore, it is imperative that employees and employers have knowledge, understanding and methods of behavior towards such work practices. Shift behavior (shift) will include:
- Working with a schedule other than the hours of 7 a.m. to 6 p.m.
- Working more than 8 hours, 30 minutes/day or more than 40 hours/week combined Regardless of that work wages or not
- Working in shifts (shifts) alternately, indefinitely.
Although working in shifts focuses on the risks of working in this manner, But if workers understand the nature of their work and have a way to deal with the risks. Workers who work in the evening or late at night may have preferences. Satisfied with the nature of the job and felt that it might be suitable for one’s own life.
Before starting work
- check the readiness of the body and their own illnesses on a regular basis whether working in shifts (schedule) affects the disease and the management of their own medicine or not in order to notify information to supervisors
- If possible, before starting to work on shifts (work shifts), especially late at night. Taking a little nap before starting work, about 20 minutes, will help to wake up before starting work.
- During the first half of the shift (shift) should consider the use of natural light or light from the lamp to help in doing. make the body awake.
- Take breaks every 2 hours of work. Maybe doing some light stretching or exercise will help reduce the risk of accidents. or an error while working
- On late nights, being in a bright light helps to keep awake, especially during the first half of your turn. but should reduce in too much light in the second half of the shift unless the operator is very sleepy can use light to help Stimulates alertness while working
- Taking a nap for about 15-30 minutes will help to increase alertness while working. by suggesting to find a suitable place work area Using an eye mask and ear canal foam will help make napping more effective.
- Between midnight and 6 a.m., try to avoid eating as little as possible. if need to eat Eat foods that are high in nutrients such as vegetables, salads, eggs and fruit, yogurt, etc. Avoid foods high in starch or sugar. because it will cause anxiety
- Reduce the amount of natural light and less electronic devices such as computers, mobile phones and televisions, at least 2 hours before bedtime.
- Refrain from drinking alcoholic beverages at least 2 hours before bedtime.
- Pay attention to your body’s warning signs that it is close to falling asleep. Especially during important times such as when driving, etc. Such signs as frequent yawning, frequent blinking or rubbing of the eyes. Head or eyelids feel heavy, can’t open eyes, start to lose concentration while driving Asking someone else to drive for you Finding a place to take a nap for 20 minutes Drink caffeinated beverages such as tea or coffee, or it may be done in tandem because caffeinated beverages have to wait for the body to absorb into the bloodstream. It takes about 30 minutes, and waking up from a nap is instantly refreshed. However, getting a good night’s sleep is best.
- when home or accommodation Try to get to bed as soon as possible in a room with a suitable sleeping environment. If you are hungry, eat small amounts to get some sleep, avoid high-fat and spicy foods.
- bedroom suitable for sleeping It should be as dark as possible. (While in the room, hands should not be seen with normal vision.) Try to allow as little light from outside to shine in. Or may use a blindfold while sleeping. Turn off your phone or use earplugs. This ensures that the sound will not disturb you while you sleep.
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