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Dreaming of a Good Day’s Sleep

Dreaming of a Good Day’s Sleep. How To Survive Night Shift. Symptoms. Tired most of the time Insomnia Wake up early Headaches Easily distracted Irritable Falling asleep . Non-traditional Shift Workers. 22 million shift workers Males 20.2% Females 15%. Cost of Shift Work.

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Dreaming of a Good Day’s Sleep

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  1. Dreaming of a Good Day’s Sleep How To Survive Night Shift

  2. Symptoms • Tired most of the time • Insomnia • Wake up early • Headaches • Easily distracted • Irritable • Falling asleep

  3. Non-traditional Shift Workers • 22 million shift workers • Males 20.2% • Females 15%

  4. Cost of Shift Work • 28 billion annually • $1,100 per employee

  5. Shift Lag Like jet lag Headaches Malaise Depression

  6. Shift Work Sleep Disorder • Like OSA • Excessive Sleepiness • Headaches • Falling asleep • Insomnia • Lack of concentration

  7. ADVANTAGES • Shift differential • Preferable pace • Bureaucracy • Working relationships • Self reliance • Cross training • Counter commute • Daytime availability

  8. Disadvantages Career stall Become too essential Circadian rhythms Social isolation Child care Fatigue Health issues

  9. Circadian Rhythms • Endogenous influence • Exogenous influence • Suprachiasmatic nuclei • Light / dark

  10. Work Schedules • Hours Per Day • How Many Shifts Per Week • How Many Weekends Off • Overtime • Breaks • How Predictable • Rotation Speed And Direction

  11. Day Sleep One to Four Hours Shorter Than Night Sleep

  12. Sleep Debt

  13. Sleep Deprivation

  14. Mental Symptoms • Irritability • Emotional • Sensitive / defensive • Contrary • Forgetful • Fatigue

  15. Physical Symptoms • Fatigue • Loss of energy and sex drive • Broken sleep after shifts • Constipation and gastric upsets • Dehydration, dry mouth and nose • Increased colds and flu • Sleep / wake disorders • Cardiovascular disorders

  16. What Do These Disasters Have in Common? • Chernobyl • Three Mile Island • Exxon Valdez • Bhopal • Challenger

  17. All attributed to fatigue related human error • All occurred on the second half of the night shift

  18. Techniques For Reducing Shiftlag • Sunglasses for the ride home • Noise • Darkness • Temperature • Bed • Sleeping aids • Answering machine

  19. Bedtime Rituals • Warm bath • Music • Comfortable pajamas • Reading / TV • Food • Avoid caffeine • Say no to alcohol

  20. Bedtime Rituals • Exercise • Avoid sleeping pills • Regular routine • Use the restroom before you go to bed • Leave the bathroom light off

  21. Staying Alert at Work • Mundane tasks early • Task exchange • Overcome “invisibility” • Use your break • Rotate forward • Small healthy meals • Napping • Light therapy

  22. Accountability Consult Worker input Introduction Education Family inclusion Supervision Rest periods Available food Even distribution Access Communicate Pay attention Encourage carpools Management

  23. The Drive Home Siobhan Smith

  24. Late night / early morning Likely to be serious Single vehicle High speed roadway No attempt to avoid crash Driver is alone Drowsy Driving

  25. At Risk For Drowsy Driving • Untreated sleep apnea • Age 16-29 [especially males] • Shift workers

  26. Drowsiness RED ALERT! DROWSINESS IS THE LAST STEP BEFORE SLEEP NOT THE FIRST! Dr. William Dement

  27. Siobhan Smith

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