How to take care of yourself for shift workers.

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The human body is designed to work during the day and rest and sleep at night. People who work late at night or shift workers are at higher risk of poor health and stress than people who work normal hours. Taking care of yourself to stay healthy is an important thing that this group of people should pay attention to.

The effects of shift work on health

Short term: You will feel tired, exhausted, and drowsy during work, which will reduce your work efficiency and increase the risk of accidents while working, such as working in production lines, ยูฟ่าเบท, being close to machinery, or having to drive.

Long term: It increases the risk of various diseases such as heart disease, stroke, decreased brain function, affecting memory, body aches, eye pain, stress, chronic fatigue, etc.

Late night shift, not enough sleep, can use sleep time adjustment. Good sleep means quality sleep, deep sleep enough for the body to recover. If you sleep a lot but not quality sleep, the body will not get enough rest anyway.

Make your bedroom completely dark. People who work late at night often have to sleep close to dawn every day. The problem is the disturbing light that shines into the room, making it difficult to sleep soundly. Sleeping time is the time for the body’s internal systems to recover. If you don’t get enough sleep, your body won’t get enough rest. So you should make your bedroom completely dark or find a blindfold to wear.

Avoid eating 2-3 hours before bedtime. If you eat a lot before going to bed, your digestive system will still be working, which may cause acid reflux and insomnia. Also, spicy foods can cause you to sweat while you sleep, which can result in poor quality sleep.

Schedule regular exercise time. Regular exercise not only helps the body have a better metabolism. But also improves mood, enhances the immune system to function normally. And helps you fall asleep easier and sleep more soundly. You should exercise at least 30 minutes a day to get the most benefits from your body.

Eat healthy food and eat on time. The key to good health is to eat nutritious food and get complete nutrients to promote health both inside and out. You should eat on time and in the right amount, not too much or too little.

Enhance your body’s stamina with vitamins, such as the multivitamin group that contains vitamin B, vitamin C, vitamin E, and biotin. These vitamins are nutrients that help nourish the nervous system and brain. Increase energy in muscles, help reduce stress, prevent fatigue. And also act as antioxidants that help protect brain membranes from free radicals. Which are the cause of premature brain degeneration.