Nurses, police officers, emergency room doctors, and other jobs often referred to as "night owl" jobs are not good for health. Approximately 20% of these people need to work shifts, including night shifts—working from 11 p.m. to 7 a.m.
Through years of research, researchers have now linked chronic sleep deprivation to numerous chronic diseases, such as cardiovascular disease, digestive problems, and type 2 diabetes. Recent studies have also demonstrated a strong link between sleep deprivation and obesity. As victims of shift work, many people typically wake up around 1 p.m., sleeping only five hours, far less than the 7 to 9 hours of quality sleep recommended by experts. How can people working night shifts maintain a good figure? Senior weight management expert Jin Shan offers some advice.
Good sleep during the day
The first step to preventing night shifts from impacting your health is ensuring sufficient sleep. If you can't get seven to nine hours of good sleep in one go, you can schedule short naps throughout the day. Total sleep time over 24 hours is more important than the duration of any single sleep session. Body temperature typically drops slightly around 4 PM – this is an ideal time for an afternoon nap.
1. Wear face shield sunglasses on your way home from get off work to prevent sunlight from triggering your body's "daytime" clock.
2. Go straight to bed after get off work. Avoid turning on the TV, reading stimulating books, or anything that might excite your brain.
3. Keep your bedroom cool, between 18.3 and 21.1 degrees Celsius. Maintain your body temperature within your sleeping area to find your optimal temperature.
4. Use eye masks, earplugs, and sound-absorbing curtains or blankets to filter out extra light and sound for better sleep.
5. Temporarily isolate communication tools. Do not turn on your mobile phone, telephone, etc. (unless you are on standby).
6. Ask your family not to disturb you during your sleep time.
7. It is not recommended to use this product without consulting a doctor beforehand, and it should not be relied upon for a long period of time.
[ Editor's Pick: Three Tips for Busy Women to Make Time]
