How can people who often work at night make up their strength? It is not enough to just make up their sleep

, sleep supplement can not eliminate the biological clock harmful to

human body. It is a 24-hour circulating rhythm from day to night. It is closely related to light and habits, which can not be adjusted if you want to. Sleeping up after staying up late actually disrupts the normal circadian rhythm of the human body. Under normal circumstances, the circadian light is transmitted to the body’s biological clock through visual perception. The biological clock adjusts various nerves and endocrine, including melatonin secreted by the pineal gland, so as to maintain the circadian rhythm of the whole body.

unless you can fully simulate the changes of light day and night, whether you stay up late, work night shift or have jet lag, you will certainly disturb the biological clock. Therefore, we suggest that people who work in shifts for a long time should sleep in a dark and quiet environment when they are not working. At the same time, they should avoid eating substances that affect sleep before going to bed, such as alcoholic drinks, coffee, etc. At the same time, during the night shift, you can use sufficient light to promote yourself to adapt to the new rotation as soon as possible, which also helps to enter the next sleep cycle.

in addition, for people who need to work in shifts and often work at night, it is often difficult to ensure high-quality sleep, so we must ensure that there is enough sleep time during the interval. If conditions permit, we can take a nap during work break. For most shift workers, most of the time after work is mainly used to restore sleep, which is quite different from the life rules of relatives or friends. Therefore, it is particularly important to reasonably arrange the duty time and social activity schedule, so as to ensure sufficient social activity time and maintain good social relations.

What will prolonged working hours and disturbed life patterns bring?

1. Increased risk of heart disease and stroke

published in BMJ. A study of 2 million people showed that shift work increased the risk of coronary events by 24%, heart attack by 23%, and stroke by 5%. Especially the night shift, the risk of coronary events was as high as 41%.

2. Possible carcinogenic

as early as 2007, the international agency for research on cancer (IARC) listed night shift as & ldquo; A possible carcinogen & rdquo;. The main reason is to disturb the human body & ldquo; Biological clock & rdquo;.

scholars from Yale University and the Danish Cancer Society have found that & ldquo; Biological clock & rdquo; Disruption can affect DNA expression. They even found the same abnormal expression of DNA in Danish women who were on the night shift and had breast cancer.

in addition, a number of studies have shown that long years of night shift will increase the risk of ovarian cancer, prostate cancer and lung cancer.

3. Increased risk of death

several analyses in the U.S. nurse health study have shown that shift increases the risk of cardiovascular disease. One analysis involving more than 70000 people shows that night shift rotation & Ge; 5 years, it will increase the risk of all-cause death by 11%; Working night shift for 6 ~ 14 years will increase the risk of cardiovascular death by 19%, & Ge; 15 years will increase the risk by 23%.

4. Impairment of fertility

2a meta-analysis of 120000 people reported at the annual meeting of the European Society of human reproduction and Embryology (ESHRE 2013) shows that shift work is associated with 80% of fertility problems and 33% of irregular menstruation, and night work will increase the abortion rate by 29%.

5. Accelerating aging

a study conducted among more than 3000 people found that shift work & Ge; After 10 years, their cognitive and memory abilities will decline, which is equivalent to 6.5 years of aging in severe cases.

6. Increase obesity

this is an age of beauty, and night shift will make you bloated.

shift makes you fat for many reasons. Here are two: first, the light at night will affect the changes of hormone levels. Some studies show that mice can get fat after exposure to dim yellow light for only a few weeks; Second, the hunger of working at night will also make food go into the stomach. It’s not time to be fat.

. increase the risk of diabetes

, life rhythm disorders, will lead to metabolic disorders. Meta analysis of 28 studies and 23 000 subjects in Zuxun Lu, Tongji Medical College of Huazhong University of Science and Technology showed that shift work could increase the risk of diabetes by 9%. Among them, the risk of men is particularly high, up to 37%.

8. Sleep disorder

if a person doesn’t sleep well, he will inevitably have reduced immunity, mental depression, emotional disturbance and low work efficiency. But on the night shift, how can people sleep safely?

and the study did show that shift workers had higher rates of insomnia, lack of sleep, and sleepiness when awake than those who worked nine to five.

9. Increased risk of car accidents

2a study from France reported at the annual meeting of the European Society of anesthesiology in 2012 showed that the risk of car accidents on the way home from night shift was high.

in this study, the researchers creatively compared the driving skills of 30 anesthesiologists under the conditions of insufficient sleep and all night beauty sleep. The results show that under the condition of insufficient sleep, especially on the monotonous driving routes such as highways, they can not keep driving in a straight line, and their ability to control driving speed is also very poor.

10. Raising blood pressure and blood lipids

studies have shown that night shift will not only increase blood pressure and cholesterol levels, but also increase the release of various inflammatory factors. In the long run, it is conceivable.