輪班護理人員之睡眠攻略

Sleep Strategies for Shift Work Nurses

為了滿足24/7社會的需求，輪班工作是有必要的。輪班工作是在傳統常態的朝九晚五工作的時間表之外，而且以不規則的工作時間為特點，存在各個行業之中。然而，這種非常態的工作時間會擾亂自然的日夜節律，若調節不良會導致輪班工作睡眠障礙（shift work sleep disorder）。輪班工作睡眠障礙與多種健康風險有關，包括認知功能受損、事故風險增加、以及各種新陳代謝和心血管疾病等。第一線的護理人員幾乎都必須執行輪班工作，病人方能獲得完整的照護。這篇文章旨在討論睡眠的生理學，應用現有文獻討論輪班工作對護理人員的影響，進而提供策略來調整睡眠，以促進身心健康。該些策略包括組織介入（例如優化輪班安排），也包括個人介入（例如改變生活方式），使用時間生物學技術（例如光療法），以促進日夜節律的調整等。

To meet the demands of a 24/7 society, shift work is necessary. Shift work is outside the traditional regular 9-to-5 work schedule, is characterized by irregular working hours, and exists in various industries. However, this abnormal working time can disrupt the natural day and night rhythm, and if poorly adjusted, it can lead to shift work sleep disorder (SWSD). SWSD is associated with multiple health risks, including impaired cognitive function, increased risk of accidents, and various metabolic and cardiovascular diseases. The frontline nurses typically work shifts to provide comprehensive patient care. This article aims to discuss sleep physiology, apply existing literature to discuss the impact on nurses resulting from shift work, and further offer strategies to regulate sleep to promote physical and mental health. These strategies range from organizational interventions (e.g., optimizing shift schedules) to individual interventions (e.g., lifestyle changes) and the use of chronobiological techniques (e.g., light therapy) to promote the adjustment of circadian rhythms, etc.