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Sleep Better to Live Better:Why Sleep Matters
Bob Mitchell, LPCMay 29, 2008
Bob Mitchell, LPCMay 29, 2008
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Objectives
To understand:• importance and
meaning of good sleep
• systems that control sleep
• mechanics of sleep• factors that affect
“good sleep”• sleep debt
• consequences of sleep debt
• resolving sleep debt and maintaining sleep
• sleep and the workplace
• healthy sleep hygiene
• role of EAP
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Importance of Sleep
Vital to:
• health and well-being
• our careers
• our marriages
• all aspects of our life
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Importance of Sleep
• rejuvenates
• re-energizes
• restores
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Meaning of Good Sleep
Quantity of sleep• varies across
populations• base sleep need• sleep debt• adults need 7-8 hours
per night• teens need 8.5 to 9.25
hours
Quality of sleep• continuous and
uninterrupted
• lifestyle factors
• work schedules• stress levels
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Systems That Control Sleep and Wakefulness
Homeostasis• blood pressure
• body temperature
• how much we sleep
• adenosine
Circadian rhythms• brain’s biological clock over
24-hour period
• regulates sleep/wake
periods during day
• triggered by light
exposure
• jet lag
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Mechanics or Stages of Sleep
NREM
• 4 stages of NREM
• little or no eye movement
• little or no dreaming
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Mechanics or Stages of Sleep
Stage 1 NREM• eyes closed
• easily aroused
• hypnic jerks
• brain wave changes
Stage 2 NREM• light sleep
• no eye movement/dreaming
• BW fluctuations
• HR and body temps decreases
• prep for deep sleep
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Stages of Sleep
Stages 3 and 4
• slow wave or delta wave sleep
• deep sleep
• disorientation
• sleep inertia
• body repairs and regenerates
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Stages of Sleep
REM
• 20-25% of total sleep
• 90-120 minutes
• 4 or 5 periods
• dreaming
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Factors that affect
“good sleep”
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Factors That Affect “Good
Sleep”
Medical
• integral to healing
• pain awareness/more
drugs
• increased confusion
• chronic diseases
Alcohol
• disrupts delta
• creates REM rebound
• aggravates sleep apnea
• up to 6 hours before bed
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Factors That Affect “Good Sleep” (cont.)
Caffeine• moderate dose: 250 mg.
• blocks adenosine
• adrenaline
• long half life
Illicit and over-the-counter• nicotine
• weight loss medications
• HBO
• antihistamines
• anticonvulsants
• bronchodilators
• estrogen
• MAO inhibitors
• SSRIs (such as Prozac)
• thyroid hormone
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Factors That Affect “Good Sleep” (cont.)
Mental health• insomnia contributes to the development of mental
health issues • insomnia routinely targeted for treatment
– 2-10x risk of developing major depression– anxiety and SA disorders
• substance abuse disorders• mood disorders• anxiety disorders• psychotic disorders
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Sleep Debt
• not enough “good” sleep
• cumulative sleep debt reduces:
– sustained attention
– cognitive speed and accuracy
– reaction time
• lack of awareness of deficits
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Consequences of Sleep Debt
• monetary cost
– $30 billion
• human cost
– 100,000 crashes
– 71,000 injuries
– 1,500 fatalities
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Resolving Sleep Debt
• 2 hours weekend sleep for 1 hour missed
• nap
• earlier bedtime
• medications
• follow healthy sleep hygiene regimen
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Sleep and the Workplace
“Good sleep”• restores
• rejuvenates
• refreshed
• alert
• keeps relationships positive
• timely projects
• punctual
Sleep Debt• fatigued
• enervated
• less punctual
• project tardiness
• “grouchy”
• problems with co-workers
• problems with supervisor
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Sleep and Unique Workplace Issues
Extended shifts
ruled out:
• accident frequency high
• high physical workloads
• overtime expected
• expectation to work days off
Extended shifts
considered:• evaluate schedules before
and after• long-term monitoring • hybrid schedules used
effectively• consider cross training
and job sharing
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Sleep and Unique Workplace Issues (cont.)
Early/late shift start times
• changing from 6 am to 7 am
• 7 am to 9 am on one shift system
• 24 operations: 7:00 am +/-
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Night Shift: What a Company Can Do
Night shift
• avoid use of overtime
• frequent rest breaks
• “hard” tasks left to evening or day
• variety of hot and healthy foods
• lunch break at consistent time
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Night Shift: What a Company Can Do
Make your workplace safer• educate• install bright lights in the work areas • schedule shifts to allow sufficient breaks and
days off • develop a napping policy • be concerned about employee safety going to
and from work
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Night Shift: What an Individual Can
Do
Shift worker tips
• minimize exposure to sun
• keep consistent sleep schedule
• get friends involved
• postpone house work or repairs
• do not disturb sign on door
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Bedtime Rituals: Shift Worker
Bedtime rituals
• warm bath
• lower room temperature
• avoid stressful activities
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Light
• darken bedroom/bath
• light blocking/sound absorbing curtains/shades
• eye shades
Sound• ear plugs
• white noise machine
• carpets
• disconnect phone
Bedtime Rituals: Shift Worker (cont.)
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Healthy Sleep Hygiene
• regular sleep and wake patterns
• appropriate amount of time in bed
• avoid napping
• avoid stimulants
• exercise
• avoid food before sleep
• get adequate exposure to natural light
• bedtime routine
• sleep environment pleasant and relaxing
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“I haven’t slept since October.”
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“Me either!”
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Sometimes we get good sleep when
things are going our way.
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The Role of the EAP
Evaluate• Ok to profile
• avoid assumptions
• ask for specifics
• sleep schedules
• substance interference
• lifestyle related
Educate• EAP affiliates
• supervisors
• employees• Sleep Better to live
Better CD • Handouts and Tools
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