{"id":2207,"date":"2026-06-15T07:15:58","date_gmt":"2026-06-15T07:15:58","guid":{"rendered":"https:\/\/delego.hu\/?p=2207"},"modified":"2026-06-15T07:21:10","modified_gmt":"2026-06-15T07:21:10","slug":"muszakos-munka-es-alvas","status":"publish","type":"post","link":"http:\/\/delego.hu\/ru\/muszakos-munka-es-alvas\/","title":{"rendered":"M\u0171szakos munka \u00e9s alv\u00e1s \u2013 mire \u00e9rdemes figyelni?"},"content":{"rendered":"<p>A m\u0171szakos munkarend sok ember \u00e9let\u00e9nek r\u00e9sze. Gy\u00e1rakban, rakt\u00e1rakban, termel\u00e9sben vagy eg\u00e9szs\u00e9g\u00fcgyben rengetegen dolgoznak v\u00e1ltott m\u0171szakban, \u00e9jszaka vagy hajnalban. B\u00e1r sok el\u0151nye lehet ennek a munkarendnek, a szervezetet komolyan megterhelheti \u2013<a href=\"https:\/\/www.webbeteg.hu\/cikkek\/egeszseges\/9973\/az-alvashiany-kovetkezmenyei\"> f\u0151leg az alv\u00e1st<\/a>.<\/p>\n<p>Sokan tapasztalj\u00e1k, hogy nehezebb kipihenni magukat, f\u00e1radtabbak, ingerl\u00e9kenyebbek vagy nehezebben koncentr\u00e1lnak. De mi\u00e9rt van ez, \u00e9s mit lehet tenni ellene?<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"wp-image-2208 aligncenter\" src=\"https:\/\/delego.hu\/wp-content\/uploads\/2026\/06\/20260615-300x251.png\" alt=\"a k\u00e9pen egy \u00e1gy \u00e9s egy feh\u00e9r \u00e9breszt\u0151\u00f3ra l\u00e1that\u00f3, mellette a k\u00f6vetkez\u0151 felirat: &quot;M\u0171szakos munka \u00e9s alv\u00e1s&quot; illetve &quot;Mire \u00e9rdemes figyelni?&quot;\" width=\"475\" height=\"397\" srcset=\"https:\/\/delego.hu\/wp-content\/uploads\/2026\/06\/20260615-300x251.png 300w, https:\/\/delego.hu\/wp-content\/uploads\/2026\/06\/20260615-768x644.png 768w, https:\/\/delego.hu\/wp-content\/uploads\/2026\/06\/20260615-14x12.png 14w, https:\/\/delego.hu\/wp-content\/uploads\/2026\/06\/20260615.png 940w\" sizes=\"(max-width: 475px) 100vw, 475px\" \/><\/p>\n<p><strong>Mi\u00e9rt nehezebb a m\u0171szakos munka?<\/strong><\/p>\n<p>A szervezet\u00fcnk alapvet\u0151en nappali \u00e9letm\u00f3dra van \u201ebe\u00e1ll\u00edtva\u201d. A test\u00fcnk biol\u00f3giai \u00f3r\u00e1ja a term\u00e9szetes f\u00e9nyhez igazodik: nappal akt\u00edvabbak vagyunk, este pedig elkezd\u00fcnk elf\u00e1radni.<\/p>\n<p>Az \u00e9jszakai vagy v\u00e1ltott m\u0171szak azonban felbor\u00edthatja ezt a ritmust. Emiatt sok m\u0171szakos dolgoz\u00f3 nehezebben alszik el nappal, vagy nem tud igaz\u00e1n m\u00e9lyen pihenni. A szak\u00e9rt\u0151k ezt \u201eshift work disorder\u201d-nek, vagyis m\u0171szakos munk\u00e1hoz kapcsol\u00f3d\u00f3 alv\u00e1szavarnak nevezik.<\/p>\n<p><strong>Milyen t\u00fcnetek jelentkezhetnek?<\/strong><\/p>\n<p>A <a href=\"https:\/\/semmelweis.hu\/hirek\/2024\/05\/08\/top-5-semmelweis-tipp-mit-tehetunk-az-egeszseges-alvasert\/\">kev\u00e9s vagy rossz min\u0151s\u00e9g\u0171 alv\u00e1s<\/a> nemcsak f\u00e1radts\u00e1got okozhat. Gyakori t\u00fcnet lehet:<\/p>\n<ul>\n<li>\u00e1lland\u00f3 \u00e1lmoss\u00e1g,<\/li>\n<li>koncentr\u00e1ci\u00f3s neh\u00e9zs\u00e9g,<\/li>\n<li>ingerl\u00e9kenys\u00e9g,<\/li>\n<li>fejf\u00e1j\u00e1s,<\/li>\n<li>motiv\u00e1ci\u00f3hi\u00e1ny,<\/li>\n<li>lassabb reakci\u00f3id\u0151.<\/li>\n<\/ul>\n<p>A kutat\u00e1sok szerint a m\u0171szakos munkarend hosszabb t\u00e1von n\u00f6velheti a stressz \u00e9s a ki\u00e9g\u00e9s kock\u00e1zat\u00e1t is.<\/p>\n<p><strong>Mit lehet tenni a jobb <a href=\"https:\/\/www.chcrr.org\/hu\/health-topic\/healthy-sleep\/\">alv\u00e1s\u00e9rt<\/a>?<\/strong><\/p>\n<p>B\u00e1r a m\u0171szakos munk\u00e1t nem mindig lehet elker\u00fclni, n\u00e9h\u00e1ny apr\u00f3 szok\u00e1s sokat seg\u00edthet.<\/p>\n<ol>\n<li><strong> Fontos a rendszeress\u00e9g<\/strong><\/li>\n<\/ol>\n<p>A szak\u00e9rt\u0151k szerint a szervezet jobban alkalmazkodik, ha nagyj\u00e1b\u00f3l ugyanabban az id\u0151ben alszunk minden nap \u2013 m\u00e9g szabadnapokon is.<\/p>\n<ol start=\"2\">\n<li><strong> S\u00f6t\u00e9t\u00edts\u00fck be a szob\u00e1t<\/strong><\/li>\n<\/ol>\n<p>Nappali alv\u00e1sn\u00e1l a f\u00e9ny k\u00f6nnyen megzavarhatja a pihen\u00e9st. A s\u00f6t\u00e9t\u00edt\u0151f\u00fcgg\u00f6ny, red\u0151ny vagy szemmaszk sokat jav\u00edthat az alv\u00e1s min\u0151s\u00e9g\u00e9n.<\/p>\n<p>T\u00f6bb m\u0171szakos dolgoz\u00f3 is arr\u00f3l sz\u00e1molt be, hogy a blackout f\u00fcgg\u00f6ny \u00e9s a f\u00fcldug\u00f3 seg\u00edtett nekik jobban kipihenni magukat.<\/p>\n<ol start=\"3\">\n<li><strong> Figyelj\u00fcnk a koffeinre<\/strong><\/li>\n<\/ol>\n<p>K\u00e1v\u00e9 vagy energiaital seg\u00edthet \u00e9bren maradni, de nem mindegy, mikor fogyasztjuk. Ha t\u00fal k\u00f6zel van az alv\u00e1s idej\u00e9hez, nehezebb lehet elaludni.<\/p>\n<ol start=\"4\">\n<li><strong> R\u00f6vid pihen\u00e9s is sz\u00e1m\u00edt<\/strong><\/li>\n<\/ol>\n<p>Egy r\u00f6vid, 20\u201330 perces szundi jav\u00edthatja a koncentr\u00e1ci\u00f3t \u00e9s az energiaszintet.<\/p>\n<ol start=\"5\">\n<li><strong> Ne vegy\u00fck f\u00e9lv\u00e1llr\u00f3l a tart\u00f3s f\u00e1radts\u00e1got<\/strong><\/li>\n<\/ol>\n<p>Ha valaki hosszabb ideje folyamatosan kimer\u00fclt, rosszul alszik vagy \u00e1lland\u00f3an f\u00e1radtnak \u00e9rzi mag\u00e1t, \u00e9rdemes szakemberhez fordulni.<\/p>\n<p><strong>Nem \u201ecsak f\u00e1radts\u00e1g\u201d<\/strong><\/p>\n<p>Sokan \u00fagy \u00e9rzik, hogy a m\u0171szakos munka velej\u00e1r\u00f3ja az \u00e1lland\u00f3 kimer\u00fclts\u00e9g. Pedig a megfelel\u0151 pihen\u00e9s nem luxus, hanem fontos r\u00e9sze az eg\u00e9szs\u00e9gnek \u00e9s a biztons\u00e1gos munkav\u00e9gz\u00e9snek is.<\/p>\n<p>A kipihent dolgoz\u00f3 k\u00f6nnyebben koncentr\u00e1l, jobban \u00e9rzi mag\u00e1t \u00e9s a mindennapok is kev\u00e9sb\u00e9 megterhel\u0151k.<\/p>","protected":false},"excerpt":{"rendered":"<p>A m\u0171szakos munkarend sok ember \u00e9let\u00e9nek r\u00e9sze. Gy\u00e1rakban, rakt\u00e1rakban, termel\u00e9sben vagy eg\u00e9szs\u00e9g\u00fcgyben rengetegen dolgoznak v\u00e1ltott m\u0171szakban, \u00e9jszaka vagy hajnalban. B\u00e1r sok el\u0151nye lehet ennek a munkarendnek, a szervezetet komolyan megterhelheti \u2013 f\u0151leg az alv\u00e1st. Sokan tapasztalj\u00e1k, hogy nehezebb kipihenni magukat, f\u00e1radtabbak, ingerl\u00e9kenyebbek vagy nehezebben koncentr\u00e1lnak. De mi\u00e9rt van ez, \u00e9s mit lehet tenni ellene? Mi\u00e9rt [&hellip;]<\/p>","protected":false},"author":2,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[],"class_list":["post-2207","post","type-post","status-publish","format-standard","hentry","category-blog"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>M\u0171szakos munka \u00e9s alv\u00e1s \u2013 mire \u00e9rdemes figyelni? - Delego<\/title>\n<meta name=\"description\" content=\"A m\u0171szakos munka megzavarhatja az alv\u00e1st \u00e9s fokozhatja a f\u00e1radts\u00e1got. 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