Insomnia related to shift work is a common form of temporary insomnia if it occurs mainly during the shift work period. Everyone has a regular sleep-wake rhythm, which is normally closely related to the circadian rhythm of nature, or in short, “day wakefulness and night sleep”. When the sleep-wake rhythm is disturbed by human factors and contradicts with the circadian rhythm, some symptoms related to sleep deprivation appear, which is a normal physiological reaction in most cases. For those who work long shifts, we would like to suggest some suggestions to help you ensure a good sleep. 1. Record your usual sleep-wake rhythm, take your usual sleeping, waking up and waking up time as the basis, and arrange the “catch-up sleep” during the shift work in the “sleeping” stage of this rhythm first, and then in the During the “awake” stage, it is not advisable to take excessive bedtime to catch up on sleep. 2, the first half of the night shift, after work unless you feel able to “sleepy to fall asleep”, generally should not rush to bed, you can sit quietly for a while, or do other more relaxed activities, wait until you feel the tension and excitement at work is significantly reduced, and then go to bed. In the morning to the usual wake up time, you should get up on time, of course, if the delay of 1-2 hours because of sleep, is not unacceptable, but to avoid waking up in the hope of “catching up on sleep” and a long time “bed”. 3, off night shift, regardless of whether the first half of the night has the opportunity to get a certain amount of time to sleep, after the morning shift should not rush to make up for it, but try to arrange some normal activities, to nap time, and then “make up for it”, in order not to affect the night sleep, nap time should not exceed 2-3 hours at most. Of course, if you have a strong sense of sleepiness in the morning after work, after lying in bed can quickly fall asleep, at this time immediately make up for sleep is also possible, “sleep” after waking up as long as the mind feels awake, fatigue is obviously lifted, you should get up to arrange normal daily activities. In short, the principle of daytime sleep is best to make up only “a sleep”, in the case of feeling “sleepless”, as soon as possible to leave the bed, to complete some life, work things. 4, continuous night shift, in most cases, the sleep time in a day will be less than usual, at this time to avoid as far as possible in order to supplement the sleep time in bed for a long time during the day, especially to reduce the kind of “seem to sleep” shallow sleep time, the significance of this shallow sleep to ensure the overall quality of sleep is very limited, or even unfavorable. In the case of sleep deprivation, a slight feeling of sleepiness and fatigue is a normal physiological reaction, and there is no need to worry too much about this reaction. As with diet, sleep is essential for health, but it does not mean that “one meal cannot be missed”. As long as you maintain a natural mindset, adhere to good sleep hygiene habits, this short-term reduction in sleep time will not cause long-term adverse health effects. 5, pay attention to the bedroom sound and light regulation. Need to often work at night friends, it is appropriate to pay attention to the bedroom light, sound regulation, such as the installation of blackout performance curtains, install sound insulation materials or stock up on wearing comfortable earplugs. In the case of having to sleep during the day, a dark, quiet bedroom environment is more conducive to a higher quality of sleep. The last thing to remind shift workers is that if you feel particularly tired after work every day and cannot fall asleep even during the above mentioned catch-up time, and you therefore have obvious concerns or even fears about sleeping after shift work, it is recommended to consult a psychiatric or sleep specialist clinic promptly.