How does the sleep disorder clan adjust oneself?

How does the sleep disorder clan adjust oneself?
Brief content:Often work overtime or the break tour or sleep confusion, sleep quality of crowd on night shift are not good enough, will upset the normal biological clock of body, thus lead to the fact immunological functions of people drop, need to have a rest for 48 hours after we need to pay attention to being on night shift, the appropriate aerobics while having a rest, eat more cucumber, tomato, banana, food containing epiphysin of carrot.
The statistics show, some people work than daytime per capita to sleep 1.5 hour little every day. Among them, probably 1/4 of the people will enter the sleep state while working.
Department of nerve internal medicine expert say long-term " black-and-white to reverse " ,Will upset the normal biological clock of body. The light in the evening will inhibit the production of melatonin even more, thus lead to the fact immunological functions of people drop. Then, often how should the person of the break tour supplement the sleep? The expert proposes, can be improving from several following respects:
1.The job placement is had
If working time 12 hour, namely two class pour, propose confining the days on night shift continuously to 4 days. If working time is 8 hours, should confine to 5 days. And, can have the breaks of 48 hours after being on night shift. If permitted, the black, white break tour trying not to arrange within one week 1 or more times. Because our body deals with the white, night shift to vary constantly, than to only on day shift for a long time or the night shift is much more difficult. In addition avoid, come and go, go to work, take long time, in this way can make time felt to mend reduce greatly.

2.Habits and customs respect
A lot of people can not often fall asleep after coming off duty, will see the film, surf the Net or eat the midnight snack, so will make it difficult to fall asleep even more. On night shift, can do exercises in the morning, aerobics such as jogging, swimming of thirty or forty minutes,etc. will all do. The intersection of people and bedroom of break tour want, spend getting red and ornamental little often, there is excited function on nerve while being getting red.
3.Diet respect
Often person of the break tour should eat more cucumber, tomato, banana, carrot. Discover, contain epiphysin of plant in these four kinds of vegetables and fruits, is similar to epiphysin of the human body, can improve the sleep effectively. Try hard to reduce the absorption which influences animal fat and sweet food digested. Don't take in food containing coffee, alcohol and nicotine or beverage, these piece will cause one the intersection of health and the intersection of activity and normal illusion to somebody temporarily, make the time of sleep more disorderly.

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