Working at night has an impact on people's physiology. During the whole night shift, due to the time contradiction between work and sleep, the normal biological rhythm formed by human beings for a long time is disrupted, and the sleeping environment during the day is poor. Due to the influence of sunlight, noise and vibration, the sleeping time is shortened from about 8 hours to 4 ~ 6 hours, and the sleeping depth is shallow and the quality is poor. After a long time, people will feel that physical and mental fatigue can not be fully compensated and recovered after daily work, leading to excessive accumulation of fatigue. Therefore, in the process of continuous night shift, workers' fatigue will gradually increase, their appetite will decrease, and digestive tract diseases will also increase.
If the persistent fatigue caused by night shift work is difficult to eliminate regardless of rest or not, even if hypnotics are often taken, it means that the worker is not suitable for night shift work. Therefore, it is unscientific for some units to make it mandatory for everyone to work at night. Fatigue coexists with sleep disorder, which is a gradual phenomenon and increases with the increase of age and length of service. When workers are over 50 years old and work in shifts for 30 years or more, fatigue and lack of sleep will increase faster. Therefore, it is even more unsuitable to continue to work at night. It seems that the age and length of service of female workers should be stricter. In addition, the duration of continuous night shift is too long. If the night shift lasts for 7 days, the hearing, vision, nerve function and economic response will become dull, and the response ability of the central nervous system will also decline. In addition, we can also see the general health level and weight loss of workers.
Night shift work will also have obvious adverse effects on the psychological function of workers. Some people have done neurobehavioral tests, and the results show that the scores of various indicators have decreased at night. For example, the quality and quantity of tracking behavior at night have changed; The response time to complex signal stimulation is also obviously prolonged, and the vigilance is obviously reduced. This function is very important for industrial supervision and inspection and automatic production instrument monitoring and adjustment. Because the task of high vigilance needs to look for occasional small abnormal changes on the relatively unchanged fluorescent display screen or instrument, and adjust them in time to make the production run normally. The test shows that the vigilance of workers is obviously lower between 4: 00 and 6: 00 at night than between 14:00- 16:00 during the day. In addition, after several rounds of night work, people often have further psychological obstacles due to lack of sleep. It has been proved that when there is insufficient sleep, even if workers switch to other shifts after the night shift is completed, there will still be intermittent small mistakes; If the lack of sleep persists, even in the day shift and the middle shift, the effect of performing the alert task will be significantly reduced.
Night shift work also has a great impact on social and family life. Workers who work night shifts for a long time need to rest during the day, so they should not participate in social activities and cut off social information, which often makes them feel isolated. In addition, due to the different schedules with family members, there is less time to reunite with family members and organize family life. For example, on weekends and holidays, workers still have to work and have no time to participate in collective leisure sports activities or housework, which may have an impact on family happiness and even family harmony, especially if both husband and wife take turns to work at night. Because it is difficult to meet and talk, and the housework is not properly arranged, the children are left unattended in life and study. Over time, they often complain to each other, leading to family discord. How to arrange night shift scientifically, that is, to ensure production and give consideration to workers' physical and mental health, is not only a test for production organizers, but also a test for workers' psychological quality.
Due to the different nature of work and the change of work tasks, many people have to work at night and have a rest during the day. In this way, they turned their lives upside down and became night workers who stayed up all day and went out at night. Then, does night shift work have any influence on human body, and how to ensure their safety and health?
1. The study of circadian rhythm and physical adaptation shows that human physiological activities have certain rhythm. This rhythm has a certain change law within 24 hours, such as body temperature, endocrine, urinary, respiratory, cardiovascular, nerve activity, and even hematopoietic function, all showing the characteristics of high tide in the evening and low tide in the early morning. Once this rhythm is different from the external changes, it will affect people's activity ability. A typical example of this situation is working at night. Because the rhythm is broken, the sleep time of night shift workers is arranged in the daytime, and the sleep time in the daytime is different from that at night in terms of light and quiet environment, so the sleep quality of night shift workers is poor and they are prone to fatigue, psychological depression and other reactions. This is related to their inability to stay with their families for a long time and their psychological loneliness. Judging from the adaptability to night shift, people with strong adaptability can generally adapt quickly within 2 ~ 3 days, but many people need a long time to adapt, and some people can't adapt at all; Long-term night shift workers are less affected, and frequent shift workers are more affected. British scholars have found that 1 morning shift, 1 middle shift and 1 night shift have the greatest influence on human body. In addition, people engaged in manual labor have relatively strong adaptability to night shift; It is difficult for people who are engaged in jobs with concentrated attention but little exercise to adapt. Interestingly, people who are energetic during the day are not as adaptable to work at night as those who have the habit of "night owls". The influence of night shift work on people is manifested in the increase of the incidence of night shift workers and shift workers. Studies have shown that diabetes, respiratory diseases, digestive tract diseases, hypertension, epilepsy and urinary system diseases are all related to the change of circadian rhythm.
2. Health care of night shift workers Because of the need of work, it is inevitable to go to night shift. So, how to do a good job in health care and minimize the harm? First of all, we should arrange working hours according to scientific laws. At present, some units have adopted the methods of morning shift, middle shift, night shift 1 ~ 2 days and rest 1 ~ 2 days, which is relatively in line with the adaptation of the body, is conducive to eliminating the fatigue of the body and has good results. Secondly, choose people who work at night. For people with chronic diseases or poor mental state, or people with sleep disorders at ordinary times, it is not appropriate to arrange night shifts. Third, we should create a good working and living environment. The workplace should have sufficient light and bright colors, which are beneficial to the body and mind; The sleeping environment should be quiet and the light is weak, which is conducive to sleep. At the same time, we should take proper care of their transportation and spare time. Finally, night shift workers themselves should pay attention to health care. Some young people are full of energy. They go to play in groups after the night shift and continue to work at night. In this way, it is not healthy. Although young people are full of energy and have a lot of energy reserves, their health will decline in the long run. In addition, night shift workers should pay attention to diet nutrition, especially after waking up, eat more and eat well, pay attention to eat less salt, and don't drink strong tea, coffee and other stimulating drinks. Once you find it inappropriate, you should go to the hospital for treatment in time and don't take medicine indiscriminately.
How do "night shifts" maintain their bodies?
At work, many people need to work night shifts frequently. Because of frequent night shifts, some people don't pay attention to keeping healthy. After the night shift, I fell asleep after eating instant noodles. As everyone knows, in the long run, physical fitness will be greatly reduced and the aging speed will be accelerated. I am the same as others, but I pay more attention to conditioning. Now I want to share with you some experiences of body maintenance based on my own experience:
1. Before going to work: Have a glass of milk first. According to scientific calculations, the metabolism of human skin is most vigorous between 12 at night and 6 am. Drinking a glass of milk before going to night shift is beneficial to skin care and delaying skin aging.
2, before work: avoid drinking exciting things. Tea and coffee have exciting effects. Some people like to drink a cup of tea or coffee before work to get rid of a night's fatigue, but they can't sleep after work. In the long run, it will inevitably lead to neurasthenia and premature aging.
3, before going to bed: a. First drink a bowl of "Anshen porridge". You can put longan, lotus seed, lily, jujube and other sedative products in porridge. B. avoid greasy food and overeating, and it is best to eat light and delicious meals. There is a saying in Chinese medicine that "stomach disharmony leads to anxiety". C. Soak feet in warm water 10~ 15 minutes, especially suitable for winter.
4. Ensure 6-8 hours of effective sleep every day and eat on time.
Li Mengying, the physical examination center of China Medical University, said that frequent night shift will make people tired, in a state of listlessness, and their immunity will drop, making them prone to colds, allergies and illness. When working on the night shift, the biological clock is destroyed, and the rest time is disordered, which is easy to cause anxiety and bad temper, and the heart organs cannot rest normally, which will increase the chance of suffering from heart disease. The proportion of nephropathy and diabetes is as high as 30%, and the proportion of neurasthenia is as high as 90%. In particular, women exposed to light for a long time will cause hormone secretion disorder and increase the risk of cancer.
Due to the change of biological clock (day and night cycle) in the body, night shift personnel often can't sleep, eat badly, feel weak and depressed. How can such people use their brains in food arrangement to improve food quality and ensure their health?
Nutrition experts suggest: first of all, the total amount of food should be enough. Nutritionists believe that the most important thing for reasonable nutrition is to meet the demand for total calories, so besides breakfast, lunch and dinner, you need to eat a midnight snack.
Secondly, pay attention to the deployment of diet varieties and patterns. Because of poor appetite at night, we should eat more foods rich in protein and vitamins and some light and delicious foods, not greasy, and strive to achieve more varieties, new patterns, full of color and flavor to stimulate appetite.
Third, supply more foods rich in vitamin A, night shift is easy to make people tired, and vitamin A participates in regulating the synthesis of rhodopsin, which can improve the adaptability of human body to dim light. Vitamin A mostly exists in animal foods, especially in animal livers, followed by egg yolk, fish eggs and milk. In addition, the demand for vitamins B and C for night shift work has also increased, so it should be supplemented appropriately.
Finally, we should improve the quality of protein. It is best for animal protein to account for half, because animal protein contains 8 kinds of amino acids necessary for human body.