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如何应对的工作轮班的痛苦

时间:2016-10-12 23:59来源:互联网 提供网友:mapleleaf   字体: [ ]
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   According to 2004 data from the Bureau of Labor1 Statistics, almost 15 million Americans work full-time2 on evening shift, night shift, rotating shifts, or other employer-arranged irregular schedules. Shift work has been shown to have a number of negative effects on sleep, quality of life, and health, including a rating as a “probable carcinogen” by the World Health Organization. What’s the connection with cancer? A leading theory is that exposure to blue light during inappropriate times of the day may disrupt our bodies’ natural cancer-fighting abilities.

  根据劳工部2014年的数据,大约有1500万人在全职从事晚班、夜班、循环轮班或雇主安排的不规律的工作。轮班工作对睡眠、生活质量与健康有一系列的负面作用,包括世界卫生组织对其可能致癌的一项评定。那么,这与癌症有什么联系?有一项这样的主流理论认为:在不合适的时间里暴露在蓝光下,可能会扰乱我们身体本身的抗癌能力。
  Shift work disorder3 is defined by the International Classification of Sleep Disorders4, Third Edition (the diagnostic bible of sleep medicine) as necessarily having all of the following criteria5:
  睡眠药物诊断的圣经《睡眠障碍国际分类第三版》将轮班工作障碍定义如下(必须包含如下全部标准):
  如何应对的工作轮班的痛苦
  There is a report of insomnia6 and/or excessive sleepiness, accompanied by a reduction of total sleep time, which is associated with a recurring7 work schedule that overlaps8 the usual time for sleep.
  有报告显示:伴随着睡眠总时间的减少,失眠且/或嗜睡与重复的工作计划和正常睡眠时间重叠有关。
  The symptoms have been present and associated with the shift work schedule for at least three months.
  与轮班工作安排有关的症状至少已经存在三个月。
  Sleep log and actigraphy monitoring for at least 14 days (work and free days) demonstrate a disturbed sleep and wake pattern.
  至少14天(工作与休息天数)的睡眠曲线与腕动仪监测显示一个受影响的入睡和苏醒模式。
  The sleep and/or wake disturbance9 are not better explained by another current sleep disorder, medical or neurological disorder, mental disorder, medication use, poor sleep hygiene10, or substance use disorder.
  入睡与/或苏醒紊乱不能用现存的睡眠紊乱、药物或神经紊乱、精神错乱、药物使用、较差的睡眠卫生,或者物质使用紊乱来更好地解释。
  Unfortunately, with our 24/7 economy, shift work is here to stay. Here are some tips to help you manage the situation and protect your sleep and health:
  不幸地是:与我们全天候发展的经济相随,轮班工作是存在的。这里有一些帮助你管理工作轮班并保护你睡眠和健康的小窍门:
  1. Go to the Cave
  1. 拥有自己的私人空间
  Superman had his Fortress11 of Solitude12, you need your cave when sleeping during the day after a night shift. Our retinas contain intrinsically photosensitive ganglion cells which send messages to our brains to “wake up” when exposed to even minute amounts of light. Cover all of your bedroom’s windows with black trash bags or blackout window treatments. Remove or cover all bedroom electronics that emit visible light. Alternatively you can invest in a quality eye mask to shield you from light while sleeping.
  超人有他的孤独堡垒,当晚班结束白天睡觉时,你也需要你的私人空间。我们的视网膜含有内在感光神经元细胞,它暴露在哪怕是一分钟光亮下也会向我们的大脑发信息以使其苏醒。用黑色垃圾袋遮住窗户或对其进行遮黑处理。移除或遮住所有卧室内发光的电子设备。或者也可以配置一个遮眼罩使你在睡眠使远离光线。
  2. Sleep Is Sacred
  2. 睡眠应得到尊重
  Everyone in the household must respect the importance of your sleep. I remember treating a patient who had a side e-commerce business with his wife and was unfortunately tasked with accepting packages from UPS during his “protected sleep time.” Have a family meeting to discuss why sleep is important to your health and formulate13 a plan to minimize noise and other disturbances14 while you are getting your 7-8 hours. Use white noise machines to combat ambient noise, which usually increases during daytime hours.
  所有在家的人必须尊重你睡眠的重要性。我记得曾治疗过一名病人。他和妻子有兼职电子商务,不幸地是在他的“保护性睡眠时间”他被UPS分配接收包裹任务。召开家庭会议讨论睡眠对你的健康是如此重要,并拟定一个计划,以减少7-8小时睡眠时间内可能的噪音及其他打扰。使用噪音减轻机对抗白天增加的环境噪音。
  3. Naps
  3. 打个小盹
  If you can’t get the recommended 7-8 hours in one block, making up the deficit15 with naps is the next best thing. Night shift workers are at increased risk of motor vehicle accidents while driving home from work, due to their circadian rhythms being disrupted. If you think you might have a problem with sleepiness on your drive home, take a brief nap at work or in your car prior to departing.
  如果你不能在一个地方获得理想情况下7-8小时的睡眠,用打盹补充睡眠缺失是下一个最好的选择。夜班职员在回家的路上,由于他们的生理节奏被打乱,摩托车事故风险会增加。如果认为没睡觉就开车回家有问题,你可以出发前在工作的地方或者车里打个小盹。
  4. Anchor Sleep
  4. 固定时间睡眠
  With a natural desire to be a part of society, the majority of night shift workers “flip” their sleep/wake schedule on their days off, meaning that they transition to staying awake during the day and sleeping at night. This can wreak16 havoc17 on your circadian rhythms, resulting in sleep deprivation18, daytime sleepiness and fatigue19. “Anchor sleep” is a concept that refers to overlapping20 at least 4 hours of sleep during the same timeframe on your work days and your off days. So, as an example, if you normally sleep from 9 a.m. to 5 p.m. when you’re on duty, try to maintain a schedule on your days off where you sleep from 5 a.m. to 1 p.m. your body will thank you.
  出于成为社会一部分的本能,大部分夜班工人根据休息天数“调整”他们的入睡/苏醒计划,意味着他们白天保持苏醒,夜里睡觉。这会破坏你的昼夜节奏,导致睡眠缺失、白天瞌睡和疲劳。“固定时间睡眠”是这样一个概念,在工作和休息日同样的时间框架里重合4小时。所以,举例说明,如果当你当班时通常在早上9点到下午5点休息,那就试着在不当班时从早上5点睡到下午1点。你的身体会很好地报答你。
  5. Medication
  5. 药物
  Stimulating21 medications play an important role in managing shift work disorder. These medications should only be tried if you’re still suffering even after all of the above actions have been attempted. Provigil (generic name modafinil) is a “wakefulness promoting medication” that is FDA-approved for shift work disorder. It is a prescription22 drug and a Schedule IV controlled substance, so you’ll have to speak with your doctor about it. Provigil is generally well-tolerated, but common side effects include headaches and anxiety. There is a theoretical risk of the medication increasing blood pressure, but it is generally felt to be safer from a cardiovascular risk standpoint than stimulants23 such as Ritalin and Adderall. Importantly, women need to be aware that Provigil can reduce the efficacy of oral contraceptives and may need to employ a second method of contraception.
  刺激性药物在应对轮班工作障碍中发挥了比较重要的作用。这些药物只能在你尝试过以上4种方法后仍饱受困扰时试用。Provigil是食品药品监督局批准的治疗轮班工作障碍的觉醒促进药物(机理未知)。因为它是处方药并且是附表四的控制药物,所以你需要找医生开具。Provigil已被广泛接受,但包括头疼和焦虑等常见的副作用。药物理论上有血压升高的风险,但从心血管来讲,它通常比譬如利他林和阿得拉更安全。重要的是,妇女需要注意Provigil能降低口服避孕药的功效,所以需要采用另一种避孕方法。
  Shift work disorder is a significant problem for the American workforce24, and economic trends suggest that it will likely be a growing problem. Thankfully, you can take steps to be proactive in minimizing the negative effects of shift work on your health.
  轮班工作障碍对美国劳动大军来讲是一个大问题。经济趋势显示它将更可能成为一个越来越突出的问题。幸运地是,你可以采取步骤积极地减少它对健康的负面影响。

点击收听单词发音收听单词发音  

1 labor P9Tzs     
n.劳动,努力,工作,劳工;分娩;vi.劳动,努力,苦干;vt.详细分析;麻烦
参考例句:
  • We are never late in satisfying him for his labor.我们从不延误付给他劳动报酬。
  • He was completely spent after two weeks of hard labor.艰苦劳动两周后,他已经疲惫不堪了。
2 full-time SsBz42     
adj.满工作日的或工作周的,全时间的
参考例句:
  • A full-time job may be too much for her.全天工作她恐怕吃不消。
  • I don't know how she copes with looking after her family and doing a full-time job.既要照顾家庭又要全天工作,我不知道她是如何对付的。
3 disorder Et1x4     
n.紊乱,混乱;骚动,骚乱;疾病,失调
参考例句:
  • When returning back,he discovered the room to be in disorder.回家后,他发现屋子里乱七八糟。
  • It contained a vast number of letters in great disorder.里面七零八落地装着许多信件。
4 disorders 6e49dcafe3638183c823d3aa5b12b010     
n.混乱( disorder的名词复数 );凌乱;骚乱;(身心、机能)失调
参考例句:
  • Reports of anorexia and other eating disorders are on the increase. 据报告,厌食症和其他饮食方面的功能紊乱发生率正在不断增长。 来自《简明英汉词典》
  • The announcement led to violent civil disorders. 这项宣布引起剧烈的骚乱。 来自《简明英汉词典》
5 criteria vafyC     
n.标准
参考例句:
  • The main criterion is value for money.主要的标准是钱要用得划算。
  • There are strict criteria for inclusion in the competition.参赛的标准很严格。
6 insomnia EbFzK     
n.失眠,失眠症
参考例句:
  • Worries and tenseness can lead to insomnia.忧虑和紧张会导致失眠。
  • He is suffering from insomnia.他患失眠症。
7 recurring 8kLzK8     
adj.往复的,再次发生的
参考例句:
  • This kind of problem is recurring often. 这类问题经常发生。
  • For our own country, it has been a time for recurring trial. 就我们国家而言,它经过了一个反复考验的时期。
8 overlaps d113557f17c9d775ab67146e39187d41     
v.部分重叠( overlap的第三人称单数 );(物体)部份重叠;交叠;(时间上)部份重叠
参考例句:
  • The style in these two books largely overlaps. 这两本书的文体有许多处是一致的。 来自《现代英汉综合大词典》
  • The new office overlaps the functions of the one already in existence. 新机构的职能与那个现存机构的职能部分重叠。 来自辞典例句
9 disturbance BsNxk     
n.动乱,骚动;打扰,干扰;(身心)失调
参考例句:
  • He is suffering an emotional disturbance.他的情绪受到了困扰。
  • You can work in here without any disturbance.在这儿你可不受任何干扰地工作。
10 hygiene Kchzr     
n.健康法,卫生学 (a.hygienic)
参考例句:
  • Their course of study includes elementary hygiene and medical theory.他们的课程包括基础卫生学和医疗知识。
  • He's going to give us a lecture on public hygiene.他要给我们作关于公共卫生方面的报告。
11 fortress Mf2zz     
n.堡垒,防御工事
参考例句:
  • They made an attempt on a fortress.他们试图夺取这一要塞。
  • The soldier scaled the wall of the fortress by turret.士兵通过塔车攀登上了要塞的城墙。
12 solitude xF9yw     
n. 孤独; 独居,荒僻之地,幽静的地方
参考例句:
  • People need a chance to reflect on spiritual matters in solitude. 人们需要独处的机会来反思精神上的事情。
  • They searched for a place where they could live in solitude. 他们寻找一个可以过隐居生活的地方。
13 formulate L66yt     
v.用公式表示;规划;设计;系统地阐述
参考例句:
  • He took care to formulate his reply very clearly.他字斟句酌,清楚地做了回答。
  • I was impressed by the way he could formulate his ideas.他陈述观点的方式让我印象深刻。
14 disturbances a0726bd74d4516cd6fbe05e362bc74af     
n.骚乱( disturbance的名词复数 );打扰;困扰;障碍
参考例句:
  • The government has set up a commission of inquiry into the disturbances at the prison. 政府成立了一个委员会来调查监狱骚乱事件。
  • Extra police were called in to quell the disturbances. 已调集了增援警力来平定骚乱。
15 deficit tmAzu     
n.亏空,亏损;赤字,逆差
参考例句:
  • The directors have reported a deficit of 2.5 million dollars.董事们报告赤字为250万美元。
  • We have a great deficit this year.我们今年有很大亏损。
16 wreak RfYwC     
v.发泄;报复
参考例句:
  • She had a burning desire to wreak revenge.她复仇心切。
  • Timid people always wreak their peevishness on the gentle.怯懦的人总是把满腹牢骚向温和的人发泄。
17 havoc 9eyxY     
n.大破坏,浩劫,大混乱,大杂乱
参考例句:
  • The earthquake wreaked havoc on the city.地震对这个城市造成了大破坏。
  • This concentration of airborne firepower wrought havoc with the enemy forces.这次机载火力的集中攻击给敌军造成很大破坏。
18 deprivation e9Uy7     
n.匮乏;丧失;夺去,贫困
参考例句:
  • Many studies make it clear that sleep deprivation is dangerous.多实验都证实了睡眠被剥夺是危险的。
  • Missing the holiday was a great deprivation.错过假日是极大的损失。
19 fatigue PhVzV     
n.疲劳,劳累
参考例句:
  • The old lady can't bear the fatigue of a long journey.这位老妇人不能忍受长途旅行的疲劳。
  • I have got over my weakness and fatigue.我已从虚弱和疲劳中恢复过来了。
20 overlapping Gmqz4t     
adj./n.交迭(的)
参考例句:
  • There is no overlapping question between the two courses. 这两门课程之间不存在重叠的问题。
  • A trimetrogon strip is composed of three rows of overlapping. 三镜头摄影航线为三排重迭的象片所组成。
21 stimulating ShBz7A     
adj.有启发性的,能激发人思考的
参考例句:
  • shower gel containing plant extracts that have a stimulating effect on the skin 含有对皮肤有益的植物精华的沐浴凝胶
  • This is a drug for stimulating nerves. 这是一种兴奋剂。
22 prescription u1vzA     
n.处方,开药;指示,规定
参考例句:
  • The physician made a prescription against sea- sickness for him.医生给他开了个治晕船的药方。
  • The drug is available on prescription only.这种药只能凭处方购买。
23 stimulants dbf97919d8c4d368bccf513bd2087c54     
n.兴奋剂( stimulant的名词复数 );含兴奋剂的饮料;刺激物;激励物
参考例句:
  • Coffee and tea are mild stimulants. 咖啡和茶是轻度兴奋剂。
  • At lower concentrations they may even be stimulants of cell division. 在浓度较低时,它们甚至能促进细胞分裂。 来自辞典例句
24 workforce workforce     
n.劳动大军,劳动力
参考例句:
  • A large part of the workforce is employed in agriculture.劳动人口中一大部分受雇于农业。
  • A quarter of the local workforce is unemployed.本地劳动力中有四分之一失业。
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