- Researchers, 16 hour night shiftlari during 30 minutes, 90 minutes and 120 minutes of rest to evaluate the benefits reanalyzed the results of three preliminary studies.
- Research ithat short sleep duration combination of Best for staying fit and reducing fatigue method conclude that it iswas.
- In the early hours of the night there was a single, long duration candy makersin weakness morning 04.00 appear at hours This is the case for those who take two short naps on their way out in the morning. hour 06.until around 00 disrupted.
According to a newly published study, it may be a good option to choose some rest strategies to keep yourself fit and alert.
Sanae Oriyama, a biomedical scientist at Hiroshima University in Japan, reanalyzed the results of three previous preliminary studies to evaluate the benefits of napping for 30 minutes, 90 minutes, and 120 minutes during a 16-hour night shift simulation.
Accordingly, it was concluded that the combination of two short sleep periods is best for staying fit and reducing fatigue. Long 120-minute naps were the least effective when it came to combating fatigue throughout the shift.
“A 90-minute rest to maintain long-term performance and a 30-minute rest to maintain lower fatigue levels and quick reactions may be valuable for work efficiency and safety during early morning work hours,” Oriyama said. says.
A total of 41 participants took part in three pilot studies: 15 people who took no naps during the shift, 14 people who napped for 120 minutes (from 10 pm to midnight) and 12 people who took two naps of 90 and 30 minutes (from 10.30 pm to midnight and from 2.30 am). until 03.00).
Volunteers were evaluated every hour during the night shift using the “Uchida-Kraepelin” test, a standard way to measure speed and accuracy on a task. They were also asked to rate their own fatigue levels.
While fatigue (or feeling sleepy) occurred at 04:00 in the morning for those who took a single, long nap in the early hours of the night, this situation continued until around 06:00 in the morning for those who took two short naps.
Fatigue was experienced by all study groups between 04:00 and 09:00 in the morning, but at a lower intensity in the two-nap group than in those who slept for 120 minutes.
Although neither sleep pattern appeared to improve cognitive task performance, those who took longer to fall asleep for 90 minutes of sleep had worse scores. Perhaps considering that a natural sleep cycle is 90 minutes, waking up just before the end of this period may not be healthy for our body.
It is known that it is not good to stay awake all night, but people working in emergency healthcare services may have to face such situations. In Japan, where the research was conducted, nurses are allowed to sleep for up to two hours in total during a 16-hour night shift. The research is actually based on this, but it may also apply to other scenarios.
“The ideal time to rest during long night shifts and the ideal rest schedule need to be clarified,” Oriyama said. “The results of this study can be applied not only to night shift workers, but also to mothers raising babies to minimize fatigue due to lack of sleep.” says.
Research Science Advances It was published in the magazine.
Compiled by: Burçin Bağatur