Sleep Deprivation or Can You Really Get More Out of Each Day ?

1. Sleep DeprivationorCan You Really Get MoreOut of Each Day ?

2. So What’s the Problem ??? Sleep experts recommend at least 8 hours of sleep a night for adults to function properly, YET . . . the National Sleep Foundation (NSF 2000 Sleep in America omnibus poll) found that, on average, adults sleep just under 7 hours during the work week. In fact, one third (33%) of adults sleep only 6-1/2 hours or less nightly. Even more discouraging: a full 45% of adults agree that they will sleep less in order to accomplish more.

3. Are You Sleep Deprived ??? Part of the problem is that we do not see ourselves having a problem: According to Dr. James Maas, author of Power Sleep, “Often we are totally unaware of our own reduced capabilities because we become habituated to low levels of alertness.  Many of us have been sleep deprived for such a long time that we don't know what it's like to feel wide awake.”

4. Are You Sleep Deprived ??? "The take-home message is this: Don't rely on your own sense of whether or not you're getting enough sleep. You may very well be chronically sleep-deprived and consider that normal," he tells WebMD.com. "In some ways, it's similar to people in chronic pain -- they don't realize how much pain they have until it's relieved. This self-denial may play a key role in many of the 100,000 car crashes each year in the U.S. that result from sleep deprivation. "Another study showed that 50% of the people who caused car crashes did not perceive that they were sleepy immediately prior to the crash," says Mark Mahowald, MD, director of the Minnesota Regional Sleep Disorders Center and a spokesman for the National Sleep Foundation. "So if you talk to people who are sleep-deprived, half of the time they will be driving impaired but do not perceive themselves to be."

5. Here’s My Story • Had Sleep Apnea since I was a teenager • Used to sleep at movie theatres during movies • Used to sleep any time I wasn’t moving • Used to fall asleep while driving • Thought that I had gotten “good” at it • Had a wreck due to sleep deprivation (10+ years ago) • Finally began working on the problems last year

6. Sleeping While Driving . . . • The National Highway Traffic Safety Administration estimates that fatigue is a factor in at least 100,000 auto crashes and 1,500 deaths each year. • Sixty percent of adults licensed to drive who participated in the 2005 Sleep in America report say they have driven drowsy in the past year, an increase over recent years; • 4 percent have had an accident or near accident because they were too tired, or actually dozed off while driving. (2005 Sleep in America)

7. This Could Have Been Me Micro-sleep . . . while lasting only a few seconds can have deadly results. On January 25, 2006, a truck driver plowed into a car near Lake Butler, Florida, killing seven children in a fiery crash. He reported that had little sleep in the 34 hours before the wreck. • It takes only 3 seconds for a vehicle traveling 55 miles per hour to cover almost 250 feet, which is ample room for an accident. • The same goes for a machine operator, medical resident, or even a parent watching a young child.

8. Have You Ever Suffered from Sleep Deprivation or Disorders ??? According to US Department of Health & Human Services – more than 87% of Americans have suffered some type of sleep disorder by age 30.

9. What’s Your Story:

10. General Findings Nearly two-thirds of American adults (62%) experience a sleep problem a few nights per week or more. 43% of adults say they are so sleepy during the day that it interferes with their daily activities a few days a month or more; one out of five (20%) adults experience this level of daytime sleepiness at least a few days per week or more. Nearly one out of ten adults (7%) admit to having changed jobs in order to get more sleep.

11. More Statistics • Over 50 percent of people over 64 years old suffer from some type of sleep disorder • 50% of so-called hyperactive children have underlying sleep disorders which are treatable if diagnosed early

12. At Any Given Moment in the US Prevalence of Sleep disorders: approximately 40 million Americans Prevalence Rate: approx 1 in 6 or 14.71% or 40 million people in USA Undiagnosed prevalence of Sleep disorders: about 40 million (almost all cases are undiagnosed according to some reports) Undiagnosed prevalence rate: approx 1 in 6 or 14.71% or 40 million people in USA

13. Young Adults (18 - 29 year olds) "Youthful energy" may be a myth for most of the nation's young adults. Burning the candle at both ends, more than one out of two (55%) adults 18 to 29 years old admit to staying up too late to watch TV or be on the Internet; an equal percentage of the so-called "Generation Y" say they will sleep less in order to get more done. Other findings include: • 􀂾 The percentage of young adults suffering from significant daytime sleepiness (33%) rivals that of shift workers (29%), a notoriously tired group who battles the body's natural inclination to sleep between the hours of midnight and 6 AM. • 􀂾 More than half (55%) of those between the ages of 18 and 29 report, "waking un-refreshed."

14. Young Adults (18 - 29 year olds) • 􀂾 More than one-third (36%) of younger adults report difficulty getting up for work (compared to 20% of 30 - 64 year olds). • 􀂾 Nearly one-quarter of young adults (22%) are occasionally or frequently late to work due to sleepiness (compared to 11% of 30 - 64 year olds). • 􀂾 Forty percent of younger adults are sleepy at work at least two days a week (compared to 23% of 30 - 64 years olds). • 􀂾 13% of younger adults admit to occasionally/frequently falling asleep at work.

15. Three Main Types of Sleep Disorders Lack of Sleep (ex: sleep deprivation, insomnia, etc.) Excessive Sleep (a.k.a. hyper-somnia) Disrupted Sleep (ex: sleep apnea, jet lag, etc.)

16. Three Main Causes of Sleep Deprivation Lifestyle (ex: shift work, overloaded schedule, etc.) Medications (ex: prescriptions, alcohol, etc.) Medical Conditions (ex: sleep apnea, recent surgery, etc.)

17. What Can We Do as Supervisors / Managers for our People ??? Gather into small groups (5 – 6 people). Then: • Determine the Hazards / Affects of Sleep Deprivation • What does it COST the EMPLOYER ? • What can EMPLOYEES do about it? • What can EMPLOYERS do about it? • Present Findings / Discussions

18. Drowsy or Drunk ??? Most employers would discharge an employee who showed up for work drunk, but wouldn't even consider telling them to go home if they hadn't gotten enough sleep. But the similarities between feeling drowsy and (being) drunk makes one sit up and take notice. One study on sleep deprivation documented that restricting sleep to 5 hours per night over a one week period results in a level of cognitive impairment equivalent to 2 nights of total sleep deprivation.

19. Sleepiness in the Workplace Americans now work the longest hours of any industrialized nation in the world, according to a recent study by the International Labor Organization. But as we work longer hours to get more done, individual productivity levels are suffering due to sleepiness. One-half of the American workforce (51%) reports that sleepiness on the job interferes with the amount of work they get done. 40% of adults admit that the quality of their work suffers when they're sleepy. At least two-thirds of adults say that sleepiness interferes with their concentration (68%) and makes handling stress (66%) on the job more difficult.

20. Sleepiness in the Workplace 􀂾 Nearly one out of five adults (19%) report making occasional or frequent work errors due to sleepiness. Overall, employees estimate that the quality and quantity of their work is diminished by about 30% when they are sleepy. More than two-thirds (68%) of shift workers report problems sleeping. Nearly one out of four adults (24%) has difficulty getting up for work two or more workdays per week. One-third of adults would nap at work if it were allowed. (Only 16% of employees surveyed reported that their employers allow naps).

21. Sleep vs. Work Data • Work time is the largest influence on how long an individual sleeps on both work and leisure days. The more hours worked the less sleep achieved. - Univ. of Pennsylvania, Sept. 2007 • Shift-Work Sleep Disorder (SWSD) is a sleep disorder that affects people who frequently rotate shifts or work at night. Schedules of these people go against the body’s natural Circadian rhythm, and individuals have difficulty adjusting to the different sleep and wake schedule. SWSD consists of a constant or recurrent pattern of sleep interruption that results in insomnia or excessive sleepiness. This disorder is common in people who work non-traditional hours – usually between the hours of 10:00 p.m. and 6:00 a.m. • An estimated 22 million Americans now work evening, swing, rotating, or on-call shifts

22. Effects of SWSD The most common symptoms of SWSD are insomnia and excessive sleepiness. Other symptoms of SWSD include: • Difficulty concentrating • Headaches • Lack of energy Consequences of SWSD include: • Increased accidents • Increased work-related errors • Increased sick leave & absenteeism • Increased irritability, mood problems, etc.(i.e. HR Issues)

23. Sleep Deprivation Leads to Sleep Debt Sleep Debt is REAL !!! Sleep Debt MUST BE Repaid !!! It is neurological / not psychological (an issue of recharging neurons) HOWEVER . . . Both psychological and physiological affects occur from prolonged Sleep Debt The cumulative effects of Sleep Debt cause (at a minimum) pre-mature aging and undue stress on the body / mind Sleep Debt may cause death either directly or indirectly

24. Irritable / Emotional State Fatigue Micro-sleep Blurry Vision Depression Slower Reaction Time Weight Gain Decreased Immune Response Lowered Stress Resistance / Anxiety Unintended Sleep Decreased Memory Drop in Concentration Sleep Debt Symptoms

25. Sleep Debt Symptoms More ExtremeCases • Heart Disease • Hypertension • Slurred Speech • Tremors • Disorientation • Dementia • Death

26. What Does “Sleep Dep” Cost ? According to the National Sleep Foundation, sleep deprivation and its effect on work performance may be costing U.S. employers some $18 billion each year in lost productivity. Another study pushes this cost to over $100 billion. The work absences of employees with insomnia cost an average of $3,025 per employee each year, while the missed days of good sleepers cost an average of $1,250. (Sleep, February 2006)

27. What Does “Sleep Dep” Cost ? Why: • Lower Productivity • HR Related Issues • Absenteeism • Increased Health Care Costs • Accidents • Increased Liability

28. Does Your Work Have Drivers ? Drowsy Driving Drowsy driving causes approximately 100,000 car crashes annually. Statistics show that fall-asleep crashes are most common among younger people, with peak occurrence at age 20. According to NSF's 2000 poll: • 􀂾 Half of the nation's adults (51%) report driving while drowsy during the past year. • 􀂾 60% of 18 - 29 year olds have driven while drowsy, with 24% reporting that they dozed off at the wheel at some point during the past year. • 􀂾 42% of adults report becoming stressed while driving drowsy and 32% say they get impatient (road rage). • 􀂾 Among younger adults, 22% drive faster when they're tired, compared to 12% of the general adult population. • 􀂾 63% of tired drivers turn to caffeine for relief; only 22% of drivers pull off the road to rest when drowsy, as recommended by safety experts.

29. A Safe & Healthful Approach to Sleep

30. Ways to Avoid Sleep Deprivation “Stage” Your Sleep Carefully • Make sure your “sleep area” is DARK • Don’t Eat or Drink Before Going to Bed • Use Set Times to Sleep and Get Up • Avoid Shift Work • Keep Comfortably Cool • Stay Noise Free

31. Ways to Avoid Sleep Deprivation Keep Healthy • Get 8 – 9 Hours of Sleep Each Night • Limit Use of Caffeine, Tobacco, & Alcohol • Get Daily Sunlight Exposure • Exercise Regularly • Switch Medications if Needed (with doctor’s approval)

32. Ways to Avoid Sleep Deprivation If Shift Work is Unavoidable • “Stage” Your Sleep Carefully • Keep Healthy • Avoid Rotating Shifts If Rotating Shift Work is Unavoidable • Use Circadian Rhythms to “FLOW” from Shift to Shift

33. What Can You Do ? Managers – • Enact / Enforce Max Hours Worked Policies (have policies that limit hours worked in a 24 hour period to no more than 16 and strictly enforce it) • End shifts so that employees will normally get home before the morning sun “resets” their internal (circadian) clock

34. What Can You Do ? Employees – • Buy / Use a “full spectrum” lamp at home when working “off shifts” • Commit to 8 hours of sleep per night • Try to keep the same schedule for sleep / waking hours when on rotating shifts (ex: regardless of shift, go to bed two hours after getting home – regardless of the time of day)

35. If All Else Fails Buy “Sleepy Eyes”

36. Research Resources www.sleep-deprivation.com www.wikipedia.org www.mwcsd.com www.sleepdisordersguide.com www.wrongdiagnosis.com my.clevelandclinic.org/disorders/Sleep_Disorders/hic_Shift_Work_Sleep_Disorder.aspx www.hrmguide.com/health/sleep.htm www.employers.org/partners/pdf/Liberty_Employee_Sleep.pdf www.super-solutions.com/SleepDeprivation_WorkerProductivity.asp www.entrepreneur.com/worklife/healthandfitness/healthyandwealthycolumnistkristinwehner/article193194.html hwebbjr.typepad.com/openloops/2005/06/thomas_edison_s.html theproductivitypro.typepad.com/the_productivity_pro/2008/04/the-critical-im.html

37. The End ! That's All Folks !