自分自身で夜勤をしたことがあったり、まわりで夜勤帯で働いている人はいますでしょうか?
自分自身が夜勤帯で働いている時は日中、頭がボーっとしていることが多い気がしますし、
他の人を見ても眠そうにしていることが多い気がします。
私自身、夜勤帯で働いていたこともありますが、日中はボーっとして眠いことが多く、体も気だるい気がしていました。
今日はそんな「夜勤」について、体に悪いのかや、睡眠に対して悪影響を及ぼすのメカニズムについての観点からお話していきます。
夜勤で働いている、もしくはこれから夜勤帯の勤務を考えている人は参考にしてみてください。
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「夜勤」ってどんな働き方?
「夜勤」とは、深夜の時間帯に労働することです。
深夜労働の時間帯は「午後10時から午前5時まで」と労働基準法第61条で定義されています。
また、深夜時間の労働には5%以上の割増賃金を支払わなければなりません。
夜勤の勤務時間は、職場やシフトによって異なりますが、一般的には二交代制や三交代制などの交代制をとることが多いです。
例えば、二交代制の場合は、午後4時から午前0時までと午前0時から午後8時までの2つのシフトに分かれます。
夜勤のデメリットとしては、生活リズムが乱れたり、睡眠不足や健康障害になったりする可能性があることです。
また、家族や友人との時間が減ったり、日中の用事がしにくくなったりすることもあります。
夜勤専従とは、日勤をしないで夜勤だけをする人のことです。
夜勤専従のメリットとしては、割増賃金が多くもらえたり、昼間に自由な時間ができたりすることです。
しかし、夜勤専従もデメリットは同じく生活リズムや健康面に影響が出る可能性があります。
夜勤は体に悪いって本当?
夜勤は、生活リズムが乱れたり、睡眠不足や食事の不規則さによって、体に悪影響を及ぼす可能性があります。
具体的には、以下のようなリスクが挙げられます。
発がん性のリスク:
夜勤では、睡眠不足によって免疫機能が低下したり、メラトニンという睡眠物質の分泌量が減ったりすることで、
がん細胞に対抗する力が弱まると言われています。
特に乳がんのリスクが高いという研究結果もあります。
メタボリック症候群のリスク:
夜勤では、太りやすい時間帯に食事をしたり、炭水化物や脂質が多くなったりすることで、
コレステロールや中性脂肪などの数値が上昇する傾向があります。
これは、動脈硬化や心筋梗塞などの生活習慣病の原因となります。
睡眠障害のリスク:
夜勤では、昼間に眠ることになるため、日光や生活音などの影響で睡眠の質が低下したり、
睡眠時間が不足したりすることがあります。
睡眠障害になると、集中力や判断力が低下したり、イライラしたりすることもあります。
夜勤で健康的に働くためには、以下のような工夫をすることが大切です。
生活リズムを整える:
休日でもできるだけ昼間に起きて太陽の光を浴びることで、体内時計を調整しましょう。
また、夜勤明けは3時間程度に睡眠を抑えて、夜勤明け当日の夜にしっかり寝るようにしましょう。
睡眠の質を高める:
日中に眠るときは、遮光カーテンや耳栓などを使って静かで暗い環境を作りましょう。
また、入眠前にはカフェインやアルコールなどを控えてリラックスしましょう。
食事をバランスよく摂る:
夜勤前や夜勤明けの食事は、炭水化物やタンパク質だけでなく、野菜や果物もしっかり摂りましょう。
また、食事は決まった時間に3食取るように心がけましょう。
運動をする:
日頃から適度な運動をすることで、体力や免疫力を高めましょう。
また、夜勤中や入眠前に軽くストレッチをすることで、血行を良くして眠気を覚ます効果もあります。
夜勤帯で働くメリットとデメリット
ここまで、夜勤が体に悪い理由を見てきました。では、夜勤帯で働くメリットはあるのでしょうか?
デメリットも併せて詳しく見ていきます。
メリット
夜勤で働くメリットについて、いくつか紹介します。
給料が高い:
夜勤は深夜労働に該当するので、通常の賃金よりも25%割増されます。
同じ時間働いても、日勤よりも稼ぐことができます。
通勤ラッシュを避けられる:
夜勤は日勤と逆の時間帯に働くので、通勤や帰宅時に混雑することがありません。
ストレスや体力の消耗を減らすことができます。
平日の昼間を自由に使える:
夜勤は平日の昼間に休みになることが多いので、自分の好きなことをする時間が増えます。
遊園地やレストランなども空いているので、休日よりも楽しめるかもしれません。
人間関係が楽:
夜勤は働いている人も少なく、管理職もいないことが多いので、気楽に仕事ができます。
人間関係のトラブルに巻き込まれるリスクも少なくなります。
夜勤で働くメリットは以上です。
ただし、夜勤にはデメリットもありますので、注意してください。
デメリット
夜勤で働くデメリットについて、いくつか紹介します。
生活リズムが狂い体調管理に苦労する:
夜勤は昼夜逆転の生活になるので、睡眠不足や食事の不規則さによって、体調を崩しやすくなります。
生活習慣病やがんなどのリスクも高まります。
友達や家族との時間が合わない:
夜勤は平日の昼間に休むことが多いので、友達や家族と予定を合わせるのが難しくなります。
休日にも夜勤に備えて眠らなければならないこともあります。
トラブルの対応が難しい場合もある:
夜勤は働いている人も少なく、管理職もいないことが多いので、トラブルが発生したときに自分で対処しなければなりません。
責任感や業務知識が必要です。
夜勤で働くデメリットは以上です。
夜勤はメリットもありますが、デメリットも大きいので、自分に合っているかよく考えてください。
夜勤帯で働くことは睡眠に悪影響を及ぼす
夜勤で働くことは、睡眠障害に繋がる可能性が高いです。
夜勤は昼夜逆転の生活になるので、睡眠時間の減少とともに不眠あるいは強い眠気が生じる睡眠障害です。
夜勤の仕事が終わってからは、寝つきが悪い、眠っても途中で目が覚めることが多くなります。
起床後に疲労回復感が乏しく、夜間の勤務時間帯における眠気と注意集中困難および作業能力の低下がみられます。
夜勤は体内時計に影響するため、正常なメラトニンの分泌が行われません。
その結果、浅い眠り、慢性疲労を生じます。
睡眠障害は、心身の健康に悪影響を及ぼします。
睡眠不足になることで、がん、胃腸、心臓と血管の病気、糖尿病などのリスクが高まります。
精神ストレスもかかるので、不安障害、うつ病、不眠症が起きやすくなります。
女性では、妊娠の合併症や生理不順なども起こりやすくなります。
睡眠障害を改善するためには、以下のような対策があります。
・夜勤前には30分から60分程度の仮眠をとること
・夜勤中に適宜カフェイン摂取をすること
・夜勤が終了した後は強い光をさけてください
・自宅では静かで暗い寝室にすること
・日勤、準夜勤、深夜勤の順番でシフトを組むこと
・睡眠薬やメラトニンなどの薬物療法を医師の指示に従って使用すること
夜勤で働くことは睡眠障害に繋がる可能性が高いですが、
上記のような対策を行うことで、睡眠の質を向上させることができます。
夜勤のある職業ってどんな職業?
夜勤のある職業は、以下のようなものがあります。
・警察官:犯罪や事故の対応や捜査などを行う
・消防士:火災や救急などの緊急事態に対応する
・自衛官:国防や災害派遣などの任務に従事する
・医療・福祉の職員:病院や介護施設などで患者や利用者のケアをする
・警備員・ビルメンテナンスの職員:施設や建物の警備や清掃などをする
・旅客業の人:タクシー、バス、鉄道、飛行機などで乗客の移動をサポートする
・運送業の人:長距離トラックや貨物船などで荷物の輸送をする
・工場関係の職員:製造業や建設業などで製品や建物の生産をする
・宿泊関係の人:ホテルや旅館などで宿泊客のサービスを提供する
・24時間営業の店の人:コンビニやレストランなどで商品や食事を販売する
夜勤のある職業は、以上です。
夜勤は体に負担がかかりますが、社会に貢献できる仕事も多いです。
コレで夜勤中の眠気を解消
夜勤中の眠気を解消する方法について、いくつか紹介します。
仮眠をとる:
夜勤前に30分から60分程度の仮眠をとることで、夜勤帯の覚醒レベルを高めることができます。
また、夜勤中にも10分から20分程度の仮眠をとることで、眠気や作業能率の低下を緩和することができます。
カフェイン摂取をする:
カフェインは中枢神経系を刺激して眠気を覚ます効果があります。
夜勤の仕事が始まるときに、コーヒーやエナジードリンクなどのカフェインを含んだ飲み物をとると、
眠気を緩和することができます。
ただし、夜勤が終わる頃は、帰宅後に眠りに入りづらくなるので、カフェイン摂取を避けてください。
光照射をする:
光は体内時計に影響する重要な因子です。
夜勤中に明るい光にさらされることで、体内時計を夜勤に順応させることができます。
また、光はメラトニンの分泌を抑制して覚醒レベルを高める効果もあります。
夜勤中は明るい照明やデスクライトなどで光照射をすることがおすすめです。
適度な運動をする:
運動は血行や代謝を促進して眠気を覚ます効果があります。
夜勤中にも軽いストレッチやウォーキングなどの適度な運動をすることで、眠気や疲労感を軽減することができます。
ただし、激しい運動は体温や心拍数を上げてしまうので、睡眠の妨げになります。
夜勤中の眠気を解消する方法は以上です。
夜勤は体に負担がかかりますが、上記のような対策を行うことで、眠気や作業能力の低下を防ぐことができます。
「夜勤は体に悪い?」についてのまとめ
夜勤で働くことはメリットもありますが、デメリットもあります。
人によっては「慣れてしまったから楽だよ」という人もいて、個人差は大きい気がします。
迷っている人は一度働いてみて、慣れてしまえば大きなメリットを得られるでしょうし、無理だと思ったら後戻りができなくなる前に切り替えるもの良いかと思います。
自分に合った選択をし、快適な生活を手にしたいですね。
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