▍遠離睡眠障礙 預防輪班症候群 輪班的工作性質是否讓你遇到睡眠問題或其他焦慮症狀？ 在白天入睡時 •使用眼罩、耳塞，若環境可行，可以拉上窗簾及隔音窗，保持室內昏暗舒適 •休假時應保持與工作時同樣的作息，避免作息混亂 調換輪班時，可留意班表 •減少輪班的變化，如維持1個月後再更換另一種班別 •以順時針方向更換班別：從早班換成中班，中班換夜班，夜班換早班 英文版 ▍Preventing shift work sleeping disorders Does the nature of shift work cause you to have trouble sleeping or other anxiety disorders? When sleeping during the day •Wear an eye cover, earplugs and if the environment permits close the curtains and soundproof windows so the room is dimly lit and comfortable •When taking leave maintain the same routine as at work so your routine does not get chaotic When swapping shifts, pay attention to the shift schedule •Minimize shift changes; maintain for one month before changing shifts •When changing shifts do so in a clockwise direction: For example, change from a morning shift to a noon shift, a noon shift to a night shift, a night shift to a morning shift. 印尼文版 ▍Jauhi Gangguan Pola Tidur Mencegah sindrom shift kerja Apakah pekerjaan dengan shift kerja menyebabkan Anda mengalami masalah tidur atau gejala kecemasan lainnya? Saat tidur di siang hari •Gunakan penutup mata, penyumbat telinga. Jika memungkinkan, Anda dapat menutup tirai dan menggunakan jendela kedap suara guna menjaga lingkungan dalam kamar tetap gelap dan nyaman •Selama liburan, pertahankan jadwal tidur yang sama dengan saat bekerja, hindari jadwal tidur yang tidak beraturan. Perhatikan jadwal kerja, ketika melakukan pertukaran shift kerja •Kurangi perubahan pada shift kerja, misal: pertahankan 1 jenis shift kerja selama satu bulan sebelum beralih ke shift kerja yang lain •Lakukan pergantian shift searah jarum jam: Dari shift pagi ke shift siang, dari shift siang ke shift malam, dan dari shift malam ke shift pagi 越南文版 ▍Tr?nh xa t?nh tr?ng r?i lo?n gi?c ng? Ng?n ng?a h?i ch?ng lu?n phi?n thay ca T?nh ch?t c?ng vi?c lu?n phi?n ca c? khi?n b?n g?p v?n ?? v? gi?c ng? ho?c c?c tri?u ch?ng lo l?ng kh?c kh?ng? Khi ng? v?o ban ng?y •S? d?ng b?t m?t v? b?t tai n?u c? th?, h?y ??ng r?m v? c?a s? c?ch ?m ?? ph?ng t?i v? d? ch?u. •Trong th?i gian ngh? ph?p, n?n duy tr? th?i quen gi?ng nh? khi ?i l?m, ?? tr?nh s? h?n lo?n khi l?m vi?c v? ngh? ng?i. Khi chuy?n ca h?y ch? ? ??n l?ch ca •Gi?m b?t vi?c thay ??i ca, ch?ng h?n nh? duy tr? trong 1 th?ng tr??c khi ??i sang ca kh?c. •??i ca theo chi?u kim ??ng h?: t? ca s?ng sang ca gi?a, t? ca gi?a sang ca ??m, t? ca ??m sang ca s?ng. 泰文版 ▍?????????????????????? ?????????????????????????????????? ?????????????????????????????????????????????????????????????????????? ???????????????????????????? •????????????????????????? ??????????????????????????????????????????????????????????????????????????????????????????? •????????????????????????????????????????????????????????????????????????? ??????????????? ???????????????????? •??????????????????? ???? ????????????????????????? 1 ????????????? •??????????????????????????????????? ???????????????????????????? ???????????????????????? ??????????????????????