Throughout the country every night, nursesput on their uniforms and head to work as everyone else is sleeping. It’s oneof those professions that doesn’t stop at 5 p.m. when everyone else goes home.

每天晚上,当人们都在休息时，全国各地都有一群护士却穿上制服去上班。当其他人在傍晚5点准时下班回家时，护士却不能，她们的工作性质就是这样。

But night shift work can cause problems withsomeone’s health not just their sleep patterns. According to the InternationalClassifications of Sleep Disorders, shift workers are at increased risk for avariety of chronic illnesses such as heart disease and gastrointestinaldiseases.

但是夜班给人带来的不仅是睡眠模式的改变，还有对健康的伤害。根据睡眠障碍的国际分类，长期轮班会提高患心脏病、胃肠病等各种慢性病的风险。

Working in the health field, nursesunderstand they are at risk for a lot of problems if they work late at night.But for those who have been doing the night shift for a while, they have somegreat advice to bestow upon others on how to keep happy and healthy despite thedark forces against them.

在医疗领域工作，护士都明白夜班给她们自身带来的风险。对于那些刚从事夜班不久的护士，前辈们都会提供一些很好的建议。譬如如何在黑暗里保持快乐和健康。

“It’s about having the right attitude,” says Felicia Rasmussen ofLincoln, Neb. She just recently spent two years on the night shift as aregistered nurse at the Tabitha Nursing and Rehabilitation Center. “If you arepassionate about what you do, the hours are irrelevant. It is about being thebest nurse you can and giving the best care to your patients.”

“最重要的是要有正确的态度，”内布拉斯加州林肯的费利西亚拉斯穆森说。她在Tabitha的护理与康复中心做夜班护士已经有两年了。 “如果你热爱你所从事的工作，时间是无关紧要的。重要的是你要成为最好的护士，向你的患者提供最好的治疗和护理。“

But it is also about being the best you canbe to yourself and your family, she says.

但是，另外尽全力为你自己和家人提供最好也是非常重要的，她说。

Here are some survival tips for being anurse on the night shift:

以下是关于夜班护士生存技巧的一些建议。

1、Food for Thought精神食粮

It would be so easy to just pick somethingup to eat at the hospital each night. But Michelle Diederich, registered nurseat the Iowa Methodist Hospital in Des Moines, brings her own lunch to work mostnights.

每天晚上在医院随便找些什么东西吃并不困难。但是米歇尔Diederich，在爱荷华州卫理公会医院工作的注册护士，每天都带来了她自己的晚餐。

“By doing this, I am able to make healthier choices. I also try tolimit myself from going to the cafeteria at work to no more than twice a month.By doing this, I east less fried greasy food in the middle of the night,” shesays.

“这样我能做出更健康的选择。我要求自己每月去医院食堂吃饭的次数不超过两次。这样我至少在半夜会少吃那些油炸油腻的食物，“她说。

Rasmussen worked the 10 p.m.-6:30 a.m.shift. Every night, she would eat dinner with her family, and then eat a lightbreakfast such as toast when she got home in the morning before heading to bed.

拉斯穆森的工作时间为晚上10时 – 早晨6：30。每天晚上，她会与她的家人一起吃晚餐。每天早晨下班回到家她都会吃一些清淡的早餐，如烤面包，然后再上床睡觉。

“I tried not to snack a lot through my shift because sometimes youcan be more sedentary during the night shift,” she explains.

“我尽量在夜班期间不吃或少吃零食，因为夜班期间你常常是久坐不动的，”她解释说。

2、Savvy Sleeping 聪明的睡觉

Investing in blackout drapes for herbedroom was the best thing Rasmussen ever did while working the night shift.

为她的卧室购买遮光质量上好的窗帘是拉斯穆森为自己夜班工作做好的最棒的事情之一。

“It really aided me in my ability to sleep during the day hours.Plus, I would go to bed right away when I got home so I would be up by theafternoon for when my kids got home from school,” she says.

“这真的会帮助我在白天尽快入睡并睡的好一些。特别是我通常都是一回家就马上上床，这样我才能在我的孩子们下午放学回到家时醒来。“她说。

If she had to make appointments for herkids or herself, she would make them as early in the morning after she got offof her shift. This way for the rest of her day, she had time to catch up on hersleep.

如果她不得不为她的孩子们或自己预约一些事情，她通常也是赶在下班后尽可能早的完成这些预约。因为只有这样，她才能在剩下的时间里补好睡眠。

Diederich wears earplugs to help her blockout daytime noises such as the dogs barking and lawn mowing.

对Diederich来说，她都是戴着耳塞睡觉，以便帮她阻挡白天的噪音，如狗叫声和邻居修剪草坪的声音。

“When I have to switch my sleep pattern to sleep at night afterworking all week, I make sure that I get up early in the afternoon so that Ican go to bed at a reasonable bedtime. I normally take melatonin to help mesleep at night,” she says.

“当我完成一整周的工作，在晚上必须要重新调整我的睡眠模式时，我一定会在当天下午早一些醒来，这样晚上我就会有一个合理的就寝时间。通常我会采取褪黑激素来帮助我在晚上入睡。”她说。

By going to bed the same time every morningand getting up at the same time every evening, she avoids being drowsy duringher shift. Sometimes, life gets in the way and that normal sleep pattern getsinterrupted.

通过养成早晨固定上床、晚上固定起床的时间，她避免了在夜班期间昏昏沉沉的状态。但是生活中难免会有一些杂事需要处理，所以她的正常睡眠模式也常常会被干扰到。

“Broken sleep is hard to make up. It almost tires you more to try tomake up for the sleep you lost,” Rasmussen says.

“被打断的睡眠是很难弥补的。如果你要努力的去补觉，那只会让你更疲倦。“拉斯穆森说。

3、Family Affair 家庭事务

Diederich and her husband work differenthours most days.

Diederich和她的丈夫工作时间不同。

“Oftentimes, we only have a couple of hours a day together. I had tolearn the mindset that quality of time is more important than quantity of timetogether,” she states.

“通常情况下，我们一天在一起的时间只有几个小时。我不得不调整心态，认为在一起的时间质量比在一起的时间数量要重要的多，“她指出。

She also allows for “me” time.

她还允许自己有自我的时间。

“I make sure that I take time to do things just for myself, whetherit is going to the gym, reading a book or watching my favorite show ontelevision.”

“我要确保我为自己分配一些时间，无论是去健身房，看书或看我最喜爱的节目在电视上。”

Rasmussen and her husband committed onenight a week for a date night while she worked nights.

即使她做夜班期间，拉斯姆森和她的丈夫都会保证每周来一次晚上约会。

“You really have to work at your relationships. You need to keepconnected and plan things on your days off with them,” she says.

“你真的需要费心维护你和爱人以及家人之间的关系。你需要和他们保持紧密联系，并在你休息日和他们一起做些事情。“她说。

If there is a family birthday coming up orsome other celebration, her family has just adjusted their schedules.

如果有家人要过生日，或有其他庆祝活动，她们的家庭成员都会调整自己的时间安排。

“My family just made sure that they do the celebration after I wakeup from sleeping that day and before I went to work,” Rasmussen says. “And ofcourse, there are times I have had to work Christmas or some other holiday. Wejust figured out what time everyone was available and schedule it then. It doestake a supportive family to do the night shift.”

“我的家人会安排在我那天下午醒来后、去上夜班前这段时间搞庆祝，”拉斯穆森说。 “当然，有时候我不得不在圣诞节或其他节日工作。我们只能找出一个每个人都适合的时间，然后好好安排。做夜班需求全部家人的支持才行。 “

4、Needs of Night-time Patients 夜间患者的需求

Sometimes patients who aren’t normallyconfused during the day can become confused at night, Diederich says.

有时候，白天没有任何需求的病人晚上可能变得混乱，Diederich说。

“Their families have all gone home for the night. The lights go outfor the night, and they are in a strange environment. They may need a little morereassurance from the nursing staff,” she reveals.

“晚上灯光熄灭，他们的家人都回家过夜了，只剩下他们身处一个陌生的环境。所以他们可能需要从护士那里寻求需要多一点安慰，“她透露。

Rasmussen ran into the same situation withher elderly patients at Tabitha.

在塔比瑟的拉斯穆森和她的老年患者面临着同样的情况。

“There are always lots of tasks to do at night. But you always get alittle more time with the patients and relationships are created. We had theopportunity to sit down and talk and reminisce with them,” she says. “If youhad a hospice patient, you could sit and hold their hand. I loved working inlong-term care and geriatrics. It was an opportunity for me to give back and bepresent with them.”

“在夜间总是有很多工作要做。但是，你总能多花一点的时间与患者沟通，和她们建立一种良好的关系。我们有机会坐下来和她们交流，听她们讲自己过去的故事，“她说。 “如果你有一个临终关怀的病人，你可以坐下来握住他们的手。我喜欢长期护理和老年护理的工作。这对我是一个机会，让我可以回报他人，并与他们同在。“

5、Keep Close to Co-Workers 与同事保持良好关系

Rasmussen misses the comradery she foundwith her night shift co-workers.

拉斯穆森非常怀念她与夜班的同事之间建立的良好情谊。

“When we had time to have talks with each other about personal thingsand family, then that’s when we got very close. We also would find humor wherewe could. Night shift workers are really unique people,” she says.

“当我们有时间与对方讲个人及家庭的事情，那么这时候，我们的关系就非常亲近了。有机会我们还会互相开玩笑。夜班的同事对你来说真的是很特别的人，“她说。

She will never forget one of the nurses’aides who was like the mother hen of the group. She would bring in snacks allthe time, organize potlucks and do other nice things for everyone to keep thegroup cohesive.

她永远不会忘记其中的一位护士助理，她就是像团队中的母鸡妈妈。她经常会带来一些零食，组织聚餐和其他一些保持团队凝聚力的事情。

“We would laugh at each other and joke around. We would do lungesdown the hallway to keep in shape, and I was known for dancing down thehallways just to have fun with the other staff members,” she says.

“我们会互相调侃和开玩笑。我们会沿着走廊工部走以保持身材。大家也都知道我喜欢在走廊跳舞，以逗其他同事开心。“她说。

Diederich says she really enjoys herco-workers, too, and that makes going to work much easier.

Diederich说，她和她的同事都很喜欢这样。因为这使得夜班工作容易了一些。

“Most importantly though, I honestly enjoy my job,” she says.

“最重要的是，我真的喜欢我的工作，”她说。

6、Balancing Beam 平衡木

Trying to get that perfect work/lifebalance while being a night shifter can be a tough haul. But Rasmussen saysit’s all about planning ahead.

对于一个夜班护士来说，如果要得到工作和生活的完美平衡，似乎很不现实。但是，拉斯穆森说认为，这主要看你提前如何安排和规划。

“Just get in a cycle of sleeping the same hours each day. You need tochange your body into thinking that this is the same as other people do but atdifferent hours,” she says.

“刚刚适应了每天在同一时间入睡的周期。你需要你的身体来相信你跟其他人并无两样，只是时段不同而已。 “她说。

Sticking to your schedule even on the daysyou don’t work can help your body and mind feel normal.

坚持你日常的作息时间，即使是在你的休息日。这样会帮助你的身体和头脑觉得正常。

The night shift can cause havoc with yoursocial life, sleeping patterns and relationships if you don’t prioritize yourneeds including sleep, good food, exercise, family time and an open mind.

如果你不优先考虑你对睡眠、饮食、运动、陪伴家人的需求并好好处理，那么上夜班会严重破坏你的社交生活、睡眠模式和人际关系。

Rasmussen and Diederich say that working onthe overnight shift can also be a great time to build strong connections withco-workers and patients, and learn even more about yourself as a nurse and yourgoals in the future.

拉斯穆森和Diederich也认为，夜班也是一个和你的同事、病患建立紧密的关系的非常棒的时刻。甚至你可以更多的了解自己作为一名护士是否适合，并明确自己将来的目标。

来源：天使驿站

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