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1、ShiftworkandSleepingPreparedby:TomYang楊先國2011-07-11ShiftworkandSleepingHumansareadayorientedspecies.Wefunctionbestduringthedaytimeandsleepbestatnight!CircadianRhythms...ourbuilt-inbodyclocks?Ourclockstelluswhentobeactive,whentorestandwhentoeat.?Ourclocks
2、controlbodytemperature,kidneyfunction,hormonesecretion,bloodpressureanddigestion.BodyTemperatureCurve99oSLEEP97°6PMMidnight8AM“PostLunchDip”?Aperiodofdecreasedalertnessthatstrikesbetween1and4PM.–Misnamed,this“dip”occurswhetheryoueatornot(althoughaheavyme
3、almakestheeffectworse)?Strategies,–Takeaquickwalk,drinkicecoldjuice,performmoderatephysicalexertion.WorkbyNight,SleepbyDay??Scheduleisoutofsyncwithnormalbodyrhythms.?Workingwhenbodytemperatureisatitslowestpoint.–Wefeelsleepierandsleepier,lessalert.–Physi
4、calstrengthisdiminished.–Abilitytothinkandmakedecisionsisimpaired.–Foodispoorlydigested.ShiftworkTolerance?Youngershiftworkers–Facemoresocialandfamilypressures.?Oldershiftworkers,–Facemorehealthproblemsassociatedwithshiftwork.–Theolderworkersthatremainha
5、vefiguredoutthebestwaytohandleshiftwork.CommonSleepDisorders?Insomnia–catchalltermscoveringsleepproblems?SleepApnea–repeatedbriefcessationofbreathingduringsleep(10-60sec)?PeriodicLimbMovementDisorders–involuntarymovementofarmsandlegs?Narcolepsy–suddenwav
6、esofsleepinessandfallingasleepseveraltimesperday.SolutionsforSleeping?Seekabsolutedarkness–Circadianrhythmsaretiedtolightanddark.?Needtokeepsleepingplacedark–Usethickcurtains,aluminiumfoilorasecondsetofdrapes.–Weareyeshadesifthelightstillcomesin.Solution
7、sforSleeping?Avoidheavier?Heavyproteinsproteinsseveralinclude,beef,pork,duck,eggs,highfathoursbeforecheese,lambbedtime.?Reduceintakeoffats,butter,redmeatandfriedfoods.?AvoidspicyfoodsandrichdesertsShiftworkandDigestiveDisorders?Avoidfoodandliquidimmediat
8、elybeforebedtime.?Avoid/reducecigarettesandalcoholbeforebedtime.?Elevatetheheadofthebed.?Maintainadesirableweight.SolutionsforSleeping?Getcomfortable–Buyagoodbed.–Usecomfortableblanketsandpillows.–Keeptemperaturebetween65a
