防御性驾驶-2015-6-8资料.ppt

* Sleep problems are the number one complaint among shift-workers, and you can expect to be losing some sleep on most schedules. Remember the effects of sleep loss build up day by day, as you accumulate a sleep debt. Don’t begin a schedule “in the red”. Maximise the amount of sleep you get before going back to work. Aim to begin any work period as well-rested as possible. When you are working shifts, particularly night shifts, you may have trouble getting the sleep you need in one block. You should still try to get at least as many hours of sleep as you need to feel well-rested on a day off. Particularly if you are working nights, you may need to sleep in the morning and then again before you go back to work in the evening. Naps can also be very beneficial. In some parts of the body clock cycle you feel especially sleepy, and in other parts you do not. You will feel sleepier in all parts of the cycle if you have a sleep debt. If you are struggling to stay awake, that sleepiness is a signal you need to get some sleep. Take a brief nap to refresh yourself. The optimal length of naps will be discussed in the next slide. On the other hand, if you are not feeling sleepy, you cannot force yourself to fall asleep. If you wake up spontaneously and cannot get back to sleep within 15 - 30 minutes, then get out of bed. If you have limited time available for sleep, try doing something quiet, like reading or something else relaxing to help you fall asleep. Lying awake worrying about being unable to sleep is not useful. You can even train yourself to associate going to bed with staying awake, rather than falling asleep. * There is a large amount of scientific evidence clearly showing that naps improve how you function, even if they don’t always improve how you feel. How long you nap is important. If you are napping just before work, you do not want to wake up out of deep sleep and then jump in the car to drive to work. Sleep inertia may leave you feeling groggy,