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Sleep Deprivation: EMS Enters The

Sleep Deprivation: EMS Enters The. Dr. Chris Nollette, NREMTP, LP Mr. Chris Leon, BS, EMTP. Myths or Reality about sleeping?. You can you bank your sleep You only need 8 hours of sleep – no more no less You can take a power nap of 20 minutes and restore your activity level.

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Sleep Deprivation: EMS Enters The

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  1. Sleep Deprivation: EMS EntersThe Dr. Chris Nollette, NREMTP, LP Mr. Chris Leon, BS, EMTP

  2. Myths or Reality aboutsleeping? • You can you bank your sleep • You only need 8 hours of sleep – no more no less • You can take a power nap of 20 minutes and restore your activity level

  3. Myths or Reality about sleeping? • Sleeping can reduce your waistline • There is no direct link to Alzheimer's and sleeping • Sleeping only 4 hours a night can lead to a 70 year old brain by the end of the week

  4. Myths or Reality about sleeping? • Your are more emotional without sleeping • Increasing age requires more sleep • Slap some water on your face, turn the temperature down, sing to the radio, talk to yourself in the car – will keep you awake and alert

  5. The Science of Sleep: Under the Bed • Exxon Valdez – happened after midnight with the man at the helm only getting 4 hours of sleep • Chernobyl and Three Mile Island – occurred late at night • Staten Island Ferry crash – exhausted assistant captain

  6. American Cancer Society Study • 1960 survey asked 1 million Americans how much sleep they were getting each night • Answer: medium of 8 hours • Today the medium of 6.7 hours “Four to six hours of sleep in just six days put one on the road to a pre – diabetic state…contributing to an epidemic of obesity (hormone leptin)” Eve Van Cauter, endocrinologist University of Chicago School of Medicine

  7. Sleeping is for the young • Infant – 16-20 hours of sleep a day • Adolescents – 8-12 years of age 10-12 hours • Adolescents – over 12 same as adult 8 hours • Aging – over 65 years – sleep decreases Kerry Kuehl, MD, Dr.PH, Associate Professor of Medicine Oregon Health Sciences University • As we age our time in deep sleep decreases – can some problems of aging be attributed to less sleep? “We lose deep sleep at a very early age. So a young healthy person may have 100 minutes of deep sleep, and at 50 years old it may be as little as 20 minutes” Eve Van Cauter, endocrinologist University of Chicago School of Medicine

  8. The Science of Sleep: Under the Bed REM versus Non REM Sleep Non REM – 4 stages Stage 1 Stage 2 Stage 3 Stage 4 Lay down Brain waves Deep Delta <HR <BP Tissue / Heart repair Stage 3 & 4 you may get sleep inertia – hard to get up

  9. The Science of Sleep: Under the Bed REM versus Non REM Sleep REM – dream state Mental health is restored during the night Medications may knock out REM sleep and increase depression Driving yourself to an early grave?...

  10. Effects of Sleep Deprivation on Fire Fighters and EMS Responders • Study…..Long work hours often are associated with chronic sleep loss, which may result in decreased ability to think clearly, depression, irritability, health complaints, higher body weight, cardiovascular disease and cancer • Circadian Rhythms – we are day creatures • Sleeping in another bed – quality of sleep is affected – station or hotel

  11. Effects of Sleep Deprivation on Fire Fighters and EMS Responders Acute • Slow reaction time & thinking is impaired • Reduced psychomotor vigilance Chronic • Increased accidents / work related errors • Chronic sleep deprivation = depression & decrease in sense of well being Kerry Kuehl, MD, Dr.PH, Associate Professor of Medicine Oregon Health Sciences University

  12. Effects of Sleep Deprivation on Fire Fighters and EMS Responders Firefighters and Heart Disease Leading cause of death over fighting fires NE Journal of Medicine March 22, 2007 Deep sleep needed for cardiac repair Averaging less than 6 hours of sleep a night for 6 days is = one pack of cigarettes a day Kerry Kuehl, MD, Dr.PH, Associate Professor of Medicine Oregon Health Sciences University

  13. Effects of Sleep Deprivation on Fire Fighters and EMS Responders Obesity Sleep loss = weight gain Kerry Kuehl, MD, Dr.PH, Associate Professor of Medicine Oregon Health Sciences University Cancer Meta analysis of 32 studies showed an increase in testicular, prostrate & lymphomas Journal of Occupational & Environmental Medicine November, 2006 World Health Organization study on night shifts for nurses and firefighters – increase in colon, prostate, and breast cancer Lancet, Oncology December 7, 2007

  14. Sleep and our Mental Health • Mood swings common: short tempered and giddy within seconds • Hyperactive brain • Disconnect between the amygdala and the frontal lobe Brain scans look similar between those with a lack of sleep and those with a psychiatric disorder Matthew Walker, Director Sleep and Neuroimaging Lab University of California, Berkeley

  15. Sleep and our Memory • Sleep enhances memory • Study subjects participated in a sleep research and memory study • Students did 40% worse on memorization after being up for 24 hours without sleep Matthew Walker, Director Sleep and Neuroimaging Lab University of California, Berkeley

  16. Driving Drowsy: Micro-sleeping at the wheel • 241 volunteers agree to have their cars wired with five cameras each • Over one years time the study found that driving drowsy (micro-sleeping) was the riskiest behavior of all Virginia Tech’s Transportation Institute

  17. NIH funded study at the University of Pennsylvania’s School of Medicine • Chronic partial sleep deprivation • Stay awake till 4 a.m. then woken up at 8 a.m. • Findings: cumulative impairment • First night – thinking and memory slows down • Second and third night – deficit to cognitive ability • No bright lights or caffeine allowed – the counter measures

  18. Epworth Sleepiness Scale Never dose off > Doze off • Sit and read 0 1 2 3 • Watch TV 0 1 2 3 • Sit and talk 0 1 2 3 • Ride in car 0 1 2 3 • Lying down 0 1 2 3 • After lunch 0 1 2 3 • Sitting traffic 0 1 2 3 • This talk 0 1 2 3 Where are you at?…low number? Maybe your safe

  19. Obstructive Sleep Apnea (OSA) Oh….the number is only one measurement! • Score greater than 16 on the Epworth Scale • Snore • Fatigue related crashes • Overweight or Obese • Greater than 17 inch neck • Increased blood pressure

  20. Myths or Reality aboutsleeping? • You can you bank your sleep • You only need 8 hours of sleep – no more no less • You can take a power nap of 20 minutes and restore your activity level

  21. Myths or Reality about sleeping? • Sleeping can reduce your waistline • There is no direct link to Alzheimer's and sleeping • Sleeping only 4 hours a night can lead to a 70 year old brain by the end of the week

  22. Myths or Reality about sleeping? • Your are more emotional without sleeping • Increasing age requires more sleep • Slap some water on your face, turn the temperature down, sing to the radio, talk to yourself in the car – will keep you awake and alert

  23. Do we hide under the bed? • Health lifestyle changes – Sleep, diet and exercise • Do we really want 24 / 36 or 72 hour shifts? • Cool, quite, dark place with no stimulants • Naps <20 minutes or > 90 minutes • Limit alcohol and caffeine What is the alternative?...........

  24. The End ….or is it? Sleep well …. Sleep tight…. We thank you for letting us be a part of your day

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