What are the preventive measures for night shift syndrome?

To prevent night shift syndrome, individuals can take the following measures:

(1) Arrange meals reasonably

If you work in the first half of the night, you must have a big dinner. If you work until after midnight, you can eat less dinner, because you have to go to bed early at night and have dinner soon after work. Appropriately increasing the supply of vitamin A can improve the adaptability of human body to dark light. Night shift personnel are prone to eye fatigue, especially drivers who drive at night, pilots of airplanes, workers who observe instruments, and border guards who keep vigil. They should eat more foods rich in vitamin A and carotene.

(2) Adequate sleep

If you work half a night shift, rest in the afternoon; If you work until after midnight, try to go to bed as early as possible at night, and hurry to sleep after work in the morning. If you want to sleep deeply and sweetly, the sleeping environment should be quiet, dark and comfortable. In order to ensure sleep time, it is not advisable to eat dinner too late, and do not drink strong tea or coffee after meals.

(3) Appropriate physical exercise

This is an important means to promote sleep. Washing feet with warm water before going to bed, or taking a bath with warm water, is good for sleep. After doing this, I still can't sleep, especially after midnight. I have to eat dinner early and go to bed early, which is often not used to it. Some people are afraid that they will not wake up if they sleep too well, but they are not easy to fall asleep. This requires taking corresponding measures according to the specific situation and trying to relax yourself. If you can't sleep at night, try food hypnosis. The content of tryptophan in protein is high, especially in millet. Eating millet gruel before going to bed can help people feel sleepy and fall asleep quickly.

As long as night shift workers arrange meals reasonably, ensure adequate sleep and proper physical exercise, their physical and mental health can be guaranteed. If you don't pay attention to supper at night and rest during the day, it will be harmful to your health.