Cómo dormir bien cuando se trabaja de noche

El trabojo de noche y como dormir bien

Somos mamíferos diurnos hechos para vivir de día y dormir de noche. El trabajo nocturno es contrario a nuestra fisiología y siempre tendrá consecuencias. Sin embargo, hay algunos consejos para ayudarle a manejar y experimentar este ritmo tan bien como sea posible.

¿Cómo podemos adaptarnos a un ritmo escalonado?

– Expóngase a la luz antes de tomar su puesto, para enviar una señal de despertar al reloj biológico.

– Si es posible, practique un ejercicio físico antes de tomar su puesto, siempre para enviar un mensaje de despertar a nuestro cuerpo.

– En el trabajo, asegúrese de tener la máxima iluminación.

– Al final del trabajo, por la mañana, protéjase de la luz (por ejemplo, con gafas de sol).

– En casa, tome una ducha fría para bajar la temperatura de su cuerpo y ayudarle a quedarse dormido.

– Dormir (sin poner el despertador), protegiendo tu sueño lo más posible: crea la oscuridad (persianas, cortinas opacas, máscara nocturna), desconectas el teléfono, le pides a la casa que se calme, pones un letrero en su puerta “No molestar”. “No hay que dudar en ponerse tapones para los oídos”, aconseja el Dr. Eric Mullens, médico generalista especializado en sueño.

– Por la tarde, tome una siesta para completar el sueño de la mañana, que es menos reparador que una noche. “El trabajo nocturno expone a las personas a la privación crónica del sueño, que es una enfermedad. La siesta es entonces parte del tratamiento. Esta es una excelente manera de prevenir y tratar la deuda de sueño”, dice el Dr. Eric Mullens. “En caso de una importante deuda de sueño, la siesta puede durar de 1 hora a 1 hora y media”, añade la Dra. Joëlle Adrien.

– En los días libres, sería ideal mantener el mismo ritmo que durante el período de trabajo para no perturbar su reloj interno. En realidad, sin embargo, la vida social y familiar así lo requiere, lo que rara vez es posible.

Dormir bien comienza en el plato

“Comer es un punto de referencia fundamental para los trabajadores nocturnos. Desempeña el papel de un sincronizador social y familiar”, explica el Dr. Éric Mullens. En la práctica, nos aseguraremos de seguir estas pocas recomendaciones para promover el ajuste de su reloj biológico.

– Mantener fijas las horas de las comidas: son puntos de referencia para nuestro reloj interno, que ya está bien perturbado en términos de sueño.

– Cena, antes de entrar a trabajar, de una comida un poco más consistente que una cena normal: verduras (crudas o cocidas), proteínas animales de calidad (carne o pescado), carbohidratos con un bajo índice glucémico para una energía duradera.

– Durante la noche, asegúrese de hidratarse regularmente bebiendo agua.

– Preparar un tentempié de 3-4 horas dando prioridad a las proteínas (huevo, jamón, queso) que favorecerán la secreción de dopamina, un neurotransmisor de la vigilia.

Por otro lado, se evitan los dulces (tortas, barras de cereal endulzadas), que, con su alto índice glucémico, elevan rápidamente los niveles de azúcar en sangre y a su vez causan hipoglucemia…. a menudo sinónimo de un aumento repentino del azúcar en sangre.

– Evite tomar bebidas excitantes al menos 5 horas antes de acostarse.

– De vuelta a casa, toma un desayuno más ligero de lo habitual.

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  10. It probably didn’t help things that Jill was looking simply hot tonight.
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  11. It probably didn’t help things that Jill was looking simply hot tonight.
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  12. It probably didn’t help things that Jill was looking simply hot tonight.
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    With her hair back, her lovely facial features were in full view. The pale pink lip gloss she was wearing made me want to grab her and taste it right there on the spot.

  13. Пандемия COVID-19 – глобальная пандемия инфекционной болезни COVID-19, вызванной коронавирусом SARS-CoV-2. Эпидемия началась в декабре 2019 г. в г. Ухань, провинция Хубэй в центральном Китае, а 11 марта 2020 г. ВОЗ объявила о пандемии.

    К 27 апреля 2020 года в более чем 180 странах и территориях было зарегистрировано более 2 914 000 случаев КОВИД-19, в том числе почти 206 000 случаев смерти и около 600 000 случаев выздоровления.

    признаки пневмонии коронавирус арбидол карта коронавируса онлайн сегодня на русском языке пневмония симптомы коронавирус в архангельске лихорадка это лекарство от коронавируса карантин в челябинске карта коронавируса в реальном времени короновирус в россии 17 марта 2020 год коронавирус в белгороде
    карта распространения коронавируса в реальном времени чего боится коронавирус коронавирус последние новости италия тест на коронавирус купить чем отличается пандемия от эпидемии пропуск на работу образец на время карантина коронавирус заявление китая что делать на карантине дома изопропиловый спирт коронавирус карта распространения коронавируса 2020 коронавирус в белгороде
    карта коронавируса онлайн сегодня пропуск на работу во время карантина коронавирус в беларуси коронавирус во франции карта заражения коронавирусом коронавирус в томске пневмония симптомы у взрослых онлайн карта коронавируса коронавирус новости сейчас онлайн карта заражения коронавирусом первые симптомы коронавируса у человека
    самоизоляция и карантин в чем разница первые признаки коронавируса у человека 2020 форма справки для работающих в карантин анекдоты про коронавирус карантин в россии из за коронавируса тест на коронавирус до какого числа будет карантин карта распространения коронавируса мемы про коронавирус интерактивная карта коронавируса коронавирус в тюмени

  14. Пандемия COVID-19 – Всемирная пандемия инфекционного заболевания COVID-19, вызванного коронавирусом SARS-CoV-2. Эпидемия началась в декабре 2019 в городе Ухань, провинция Хубэй в центральном Китае, и 11 марта 2020 была признана Всемирной организацией здравоохранения (ВОЗ) пандемией.

    К 27 апреля 2020 года было зарегистрировано более 2 914 тыс. случаев заболеваемости COVID-19 в более чем 180 государствах и территориях, в том числе около 206 тыс. смертей и около 600 тыс. случаев выздоровления.

    коронавирус в сша список стран после которых карантин на сегодня число заболевших коронавирусом в россии карантин 2020 саратов коронавирус есть ли в россии сколько продлится карантин когда закончится карантин в россии меркель о коронавирусе венгрия коронавирус первые признаки коронавируса у человека 2020 коронавирус в туле
    закроют ли москву на карантин от коронавируса коронавирус в беларуси коронавирус в иркутске коронавирус бали чего боится коронавирус пандемия что это означает в медицине когда закончится карантин в москве указ собянина о коронавирусе зараженные в россии коронавирусом карантин до 30 апреля 2020 коронавирус в италии на сегодня
    коронавирус в кирове меры предосторожности от коронавируса коронавирус новости сегодня число заболевших коронавирусом в россии сколько заболевших коронавирусом в спб что делать на карантине дома образец справки для работы в карантин симптомы коронавируса у человека 2020 лечение коронавирус карантин счетчик коронавируса почему коронавирус называется коронавирус
    коронавирус в нижнем новгороде коронавирус воз первые признаки коронавируса коронавирус в кирове последние новости китай последние новости коронавирус в рязани коронавирус в пензе последние новости чехия коронавирус последние новости распространение коронавируса в мире франция коронавирус пропуска в москве на время карантина

  15. Пандемия COVID-19 – глобальная пандемия заразной болезни COVID-19, вызванной коронавирусом SARS-CoV-2. Эпидемия началась в декабре 2019 года в городе Ухань, провинция Хубэй в центральном Китае и 11 марта 2020 года Всемирная организация здравоохранения (ВОЗ) признала ее пандемией.

    К 27 апрелю 2020 года было зарегистрировано более 2 914 000 человек. COVID-19 случаев в более чем 180 странах и территориях, в том числе почти 206 000 смерти и около 600 000 случаи выздоровления.

    эпидемия это чума коронавирус в спб закрытие москвы на карантин смертность от гриппа ринит коронавирус в белгороде карантин в россии первые признаки коронавируса коронавирус на карте мира онлайн коронавирус последние
    коронавирус в воронеже пропуска в москве на время карантина страны с коронавирусом коронавирус таиланд онлайн карта распространения коронавируса коронавирус в сочи коронавирус в москве коронавирус во франции коронавирус в волгограде штрафы за нарушение карантина коронавирус сегодня
    коронавирус в твери коронавирус что это такое анекдоты про коронавирус коронавирус в америке сколько умирает людей от гриппа в год статистика коронавируса на сегодня коронавирус в омске рошаль о коронавирусе рошаль о коронавирусе доминикана коронавирус число заболевших коронавирусом в мире
    коронавирус последние новости сегодня италия распространение коронавируса коронавирус в туле список организаций работающих в карантин на сегодня число заболевших коронавирусом в россии короновирус в россии прогноз признаки коронавируса у человека 2020 симптомы как защититься от коронавируса коронавирус австрия коронавирус в крыму коронавирус в липецке

  16. It probably didn’t help things that Jill was looking simply hot tonight.
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  17. She flicked off the lights and pushed him against the wall. A frame fell face down on the floor and shattered next to them. She didn’t allow him to take notice. She bit at his bottom lip, tugging his face, commanding him to follow her lead as she walked backwards down the hallway, deeper into the darkness, her darkness. And he, submitting to her bestial strength, simply weaved his fingers into the rust of her hair and bowed to her dominion. Like a lowly, unassuming insect, captivated by her hellfire glow.
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    Halfway down the hall, she slammed him back first into the wall again, harder than before — no frames there that time. She clawed at his chest under his shirt as she ate his kiss once more and bit down his neck; the groans he breathed out into the obscurity flinched sharply as her fangs grew less and less forgiving.

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  18. She flicked off the lights and pushed him against the wall. A frame fell face down on the floor and shattered next to them. She didn’t allow him to take notice. She bit at his bottom lip, tugging his face, commanding him to follow her lead as she walked backwards down the hallway, deeper into the darkness, her darkness. And he, submitting to her bestial strength, simply weaved his fingers into the rust of her hair and bowed to her dominion. Like a lowly, unassuming insect, captivated by her hellfire glow.
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    Halfway down the hall, she slammed him back first into the wall again, harder than before — no frames there that time. She clawed at his chest under his shirt as she ate his kiss once more and bit down his neck; the groans he breathed out into the obscurity flinched sharply as her fangs grew less and less forgiving.

    His buckle caught the flash of lamplight seeping in from somewhere outside as she tugged at the leather strap of his belt. She ran her fingers up and back down the front of his chest, back down to his waist, and unclasped his belt, plucking it from the loops with a single sliding pull. Feverishly, she tore his pants open and moved them, along with his boxers, down just enough to reveal his smug erection. With both palms on his board-firm chest, she smirked at him, kissed him once more, a little softer than before, and squatted down before him.

  19. She flicked off the lights and pushed him against the wall. A frame fell face down on the floor and shattered next to them. She didn’t allow him to take notice. She bit at his bottom lip, tugging his face, commanding him to follow her lead as she walked backwards down the hallway, deeper into the darkness, her darkness. And he, submitting to her bestial strength, simply weaved his fingers into the rust of her hair and bowed to her dominion. Like a lowly, unassuming insect, captivated by her hellfire glow.
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    Halfway down the hall, she slammed him back first into the wall again, harder than before — no frames there that time. She clawed at his chest under his shirt as she ate his kiss once more and bit down his neck; the groans he breathed out into the obscurity flinched sharply as her fangs grew less and less forgiving.

    His buckle caught the flash of lamplight seeping in from somewhere outside as she tugged at the leather strap of his belt. She ran her fingers up and back down the front of his chest, back down to his waist, and unclasped his belt, plucking it from the loops with a single sliding pull. Feverishly, she tore his pants open and moved them, along with his boxers, down just enough to reveal his smug erection. With both palms on his board-firm chest, she smirked at him, kissed him once more, a little softer than before, and squatted down before him.

  20. She flicked off the lights and pushed him against the wall. A frame fell face down on the floor and shattered next to them. She didn’t allow him to take notice. She bit at his bottom lip, tugging his face, commanding him to follow her lead as she walked backwards down the hallway, deeper into the darkness, her darkness. And he, submitting to her bestial strength, simply weaved his fingers into the rust of her hair and bowed to her dominion. Like a lowly, unassuming insect, captivated by her hellfire glow.
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    Halfway down the hall, she slammed him back first into the wall again, harder than before — no frames there that time. She clawed at his chest under his shirt as she ate his kiss once more and bit down his neck; the groans he breathed out into the obscurity flinched sharply as her fangs grew less and less forgiving.

    His buckle caught the flash of lamplight seeping in from somewhere outside as she tugged at the leather strap of his belt. She ran her fingers up and back down the front of his chest, back down to his waist, and unclasped his belt, plucking it from the loops with a single sliding pull. Feverishly, she tore his pants open and moved them, along with his boxers, down just enough to reveal his smug erection. With both palms on his board-firm chest, she smirked at him, kissed him once more, a little softer than before, and squatted down before him.

  21. “Enough!” He (I presumed) walked up to me, demonstrating that I had a head of height in advantage, and gestured imperiously for Bekhat to move away from me. Given the circumstances, what could she do but obey? As she did so, a pair of the brutes moved from their line to flank her, though they did nothing more.
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    The little man drew from one sleeve a small stick, looking as though he had pulled it from a bush to scrape his teeth on his way over, and dragged it along the ground in a circle around me. As he completed the circle he spat on the joining and straightened again.
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    I grew alarmed as he drew a small knife from somewhere or other, but he only cut his own finger and splashed a few drops on to the dust. “Now, creature,” he said, looking me in the eyes at last. “Simply walk over my circle, return to your home, prove me wrong, and we shall trouble you no more.”

  22. “Enough!” He (I presumed) walked up to me, demonstrating that I had a head of height in advantage, and gestured imperiously for Bekhat to move away from me. Given the circumstances, what could she do but obey? As she did so, a pair of the brutes moved from their line to flank her, though they did nothing more.
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    I grew alarmed as he drew a small knife from somewhere or other, but he only cut his own finger and splashed a few drops on to the dust. “Now, creature,” he said, looking me in the eyes at last. “Simply walk over my circle, return to your home, prove me wrong, and we shall trouble you no more.”

  23. “Enough!” He (I presumed) walked up to me, demonstrating that I had a head of height in advantage, and gestured imperiously for Bekhat to move away from me. Given the circumstances, what could she do but obey? As she did so, a pair of the brutes moved from their line to flank her, though they did nothing more.
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    I grew alarmed as he drew a small knife from somewhere or other, but he only cut his own finger and splashed a few drops on to the dust. “Now, creature,” he said, looking me in the eyes at last. “Simply walk over my circle, return to your home, prove me wrong, and we shall trouble you no more.”

  24. “Enough!” He (I presumed) walked up to me, demonstrating that I had a head of height in advantage, and gestured imperiously for Bekhat to move away from me. Given the circumstances, what could she do but obey? As she did so, a pair of the brutes moved from their line to flank her, though they did nothing more.
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    I grew alarmed as he drew a small knife from somewhere or other, but he only cut his own finger and splashed a few drops on to the dust. “Now, creature,” he said, looking me in the eyes at last. “Simply walk over my circle, return to your home, prove me wrong, and we shall trouble you no more.”

  25. “Enough!” He (I presumed) walked up to me, demonstrating that I had a head of height in advantage, and gestured imperiously for Bekhat to move away from me. Given the circumstances, what could she do but obey? As she did so, a pair of the brutes moved from their line to flank her, though they did nothing more.
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  26. “Enough!” He (I presumed) walked up to me, demonstrating that I had a head of height in advantage, and gestured imperiously for Bekhat to move away from me. Given the circumstances, what could she do but obey? As she did so, a pair of the brutes moved from their line to flank her, though they did nothing more.
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  27. “Enough!” He (I presumed) walked up to me, demonstrating that I had a head of height in advantage, and gestured imperiously for Bekhat to move away from me. Given the circumstances, what could she do but obey? As she did so, a pair of the brutes moved from their line to flank her, though they did nothing more.
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  28. “Enough!” He (I presumed) walked up to me, demonstrating that I had a head of height in advantage, and gestured imperiously for Bekhat to move away from me. Given the circumstances, what could she do but obey? As she did so, a pair of the brutes moved from their line to flank her, though they did nothing more.
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    The little man drew from one sleeve a small stick, looking as though he had pulled it from a bush to scrape his teeth on his way over, and dragged it along the ground in a circle around me. As he completed the circle he spat on the joining and straightened again.
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    I grew alarmed as he drew a small knife from somewhere or other, but he only cut his own finger and splashed a few drops on to the dust. “Now, creature,” he said, looking me in the eyes at last. “Simply walk over my circle, return to your home, prove me wrong, and we shall trouble you no more.”

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