Sleep Better to Live Better: Why Sleep Matters Bob Mitchell, LPC May 29, 2008

1. Sleep Better to Live Better:Why Sleep MattersBob Mitchell, LPCMay 29, 2008 Bob Mitchell, LPC May 29, 2008

2. 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

3. Importance of Sleep Vital to: • health and well-being • our careers • our marriages • all aspects of our life

4. Importance of Sleep • rejuvenates • re-energizes • restores

6. 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

7. 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

8. Mechanics or Stages of Sleep NREM • 4 stages of NREM • little or no eye movement • little or no dreaming

9. 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

10. Stages of Sleep Stages 3 and 4 slow wave or delta wave sleep deep sleep disorientation sleep inertia body repairs and regenerates

11. Stages of Sleep REM • 20-25% of total sleep • 90-120 minutes • 4 or 5 periods • dreaming

12. Factors that affect “good sleep”

13. 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

14. 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

16. 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

17. Sleep Debt • not enough “good” sleep • cumulative sleep debt reduces: • sustained attention • cognitive speed and accuracy • reaction time • lack of awareness of deficits

18. Consequences of Sleep Debt monetary cost $30 billion human cost 100,000 crashes 71,000 injuries 1,500 fatalities

19. Resolving Sleep Debt • 2 hours weekend sleep for 1 hour missed • nap • earlier bedtime • medications • follow healthy sleep hygiene regimen

22. 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

23. 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

24. 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 +/-

25. 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

26. 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

27. 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

28. Bedtime Rituals: Shift Worker Bedtime rituals • warm bath • lower room temperature • avoid stressful activities

29. Bedtime Rituals: Shift Worker (cont.) Sound ear plugs white noise machine carpets disconnect phone Light darken bedroom/bath light blocking/sound absorbing curtains/shades eye shades

30. 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

31. “I haven’t slept since October.”

32. “Me either!”

33. Sometimes we get good sleep when things are going our way.

34. 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