If there is a patient who asks what's bad about staying up late?As a healthcare worker, you can definitely name a lot of problems such as hair loss, insomnia, obesity, type 2 diabetes, coronary heart disease, and even breast cancer, prostate cancer, and colorectal cancer. If you are not in a good mental state, it may even lead to medical malpractice. However, the night shift is a hurdle that the vast majority of medical staff cannot bypass. Since it can't be avoided, how can the damage be minimized?British scholar Helen McKenna et al. published an article in the British Medical Journal (BMJ) and put forward 5 suggestions on how to manage sleep for people who often work night shifts. 
1.60 before the night shift90 minutesnapsFor night shift workers, the most preferred is ,On the morning of the night shift, sleep until you wake up naturally, and make a sleep reserve in advanceThe ideal is very full, but the reality is that most medical staff have to carry out normal diagnosis and treatment work on the day of the night shift, and they cannot ensure sleep. The next best thing is to take advantage of the afternoon ** time slot, especially between 2 and 6 o'clock, and sleep 60 to 90 minutes. Studies have confirmed that a short nap before night shift is enough for the body to complete a sleep cycle, which is inextricably linked to cognitive benefits and drowsiness relief. 2.Take a nap in moderation, but not snoozeSleep is made up of alternating cycles of different phases, each lasting for a different period of time, and the degree of wakefulness that never wakes up in different phases. Take a nap of less than 30 minutes during the night shift, which can prevent it from falling into a deeper sleep, so as to avoid waking up groggy and quickly enter the state to deal with urgent work.
3.Some medications can reduce drowsiness, but caution is needed
There is moderate-quality evidence that some stimulants such as afidamonil and modafinil reduce drowsiness but may induce severe** reactions, and the long-term effects are not well understood, so caution is warranted.
4.Caffeine: Can be consumed in moderation and at the right time
A systematic review of 12 randomized controlled trials showed that taking caffeinated beverages was effective in improving concentration and judgment during night shifts.
Depending on the pharmacokinetics of caffeine (peaking at 20 45 minutes after ingestion for 3 5 hours), it is recommended to avoid caffeine intake for at least 3 hours before bedtime. For optimal effect, a dose of 4 mg kg is recommended for the first 8 hours of your intended sleep.
5.Catch up on sleep after night shifts: Don't sleep too long at once
After the night shift, try to make sure that you catch up on sleep in a quiet, dim, comfortable environment, and on the other hand, try to get your routine back on track and fit in with the existing circadian rhythm, a process that Helen calls reset.
He mentions a way to pay off the sleep debt, take a 90 or 180 minute nap (i.e., 1 or 2 sleep cycles) and go outside, bask in the sun, and even socialize. A meta-analysis suggested:Regular outdoor exercise can increase sleep duration and improve sleep quality. 100 help plan
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