SLEEP

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SLEEP AND SHIFTWORK

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Sleep, Work and You

• (Sleep is) the golden chain that ties health and
  our bodies together.
• Thomas Dekker (1572-1632)

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Sleep and Wakefulness

• Sleep is controlled by two mechanisms
• Homeostasis
• Circadian Rhythm

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Circadian Rhythm

• Our Biological Clock
• Hard to overcome
• Slow to change

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Sleep Deprivation

• Night shift workers reportedly get 5-7 hours less
  sleep per week than those who work days
• Sleep debt of 3-4 hours per night over a weeks
  time negatively affects your bodys ability to
  process carbohydrates, handle stresses, maintain
  proper hormonal balance and resist infection.

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The High Price of Sleep Deprivation

• Fatigue-related accidents
• Challenger Space Shuttle
• Exxon Valdez
• Chernobyl Nuclear Power Plant

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What if I Cant Sleep?

• Avoid caffeinated beverages for at least 4-6
  hours before bedtime
• Avoid alcohol and nicotine for at least 2 hours
  before bedtime
• Exercise regularly, but not too close to going
  to bed (at least 6 hours)
• Get up at the same time every day, regardless of
  what time you went to bed

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More Sleep Tips

• Check out your environment
• Distract your mind
• Curtail time in bed
• Manage stress
• Start a pre-sleep routine

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Drowsy Driving

Only half of crashes are reported Most police
are not trained to detect fatigue Self-reporting
tends to be inaccurate
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Drowsy Driving Crashes

• 1200 am 600 am and mid afternoon (circadian
  dip)
• The driver is alone and male
• Rear-end or head-on collisions, or single vehicle
  accident
• No evidence of braking or evasive maneuvers
• Most are serious injury and/or death

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Recognize The Warning Signs

• Trouble focusing, keeping eyes open or head up
• Daydreaming wandering/disconnected thoughts
• Yawning or rubbing eyes repeatedly
• Drifting lane, tailgating, missing signs or
  exits
• Feeling restless irritable

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WHAT CAN YOU DO?

• STOP DRIVING!!
• Pull off the road and take a short nap
• Let a passenger take over the driving
• Consume caffeine
• Dont rely on drowsy driving devices

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WHAT TYPE OF BIRD ARE YOU?
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www.nasw.org/users/llamberg/larkowl.htm
Lark
Robin
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SHIFTWORK RESOURCES
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SLEEP WEB RESOURCES

• National Sleep Foundation http//www.sleepfoundat
  ion.org/publications/shiftworker.htmlThis is an
  excellent resource for shift workers that covers
  such topics as tips for getting successful
  shut-eye, balancing life and work, sleeping
  pills, and the ride home
• Sleepnet
• http//www.sleepnet.com/One of Sleepnet.com's
  goals is to list all the sleep information
  located on the Internet. There are links to sites
  about sleep disorders, sleep deprivation, sleep
  labs, dreams, suppport groups, and news sites

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SHIFTWORK WEB RESOURCES

• Shiftwork Solutions
• http//www.shift-work.com This information and
  resource site on shift work is hosted by
  Shiftwork Solutions, a consulting firm. Most of
  the information relates to understanding and
  implementing different shift schedules
• Circadian Technologies
• http//www.circadian.com/learning_center/On this
  site there are excellent tutorials on a range of
  sleep and shift work issues, including alertness
  and fatigue, the health effects of shiftwork,
  staying awake at the wheel, and shiftworker
  family and social life
• Plain Language About Shiftwork
• http//www.cdc.gov/niosh/shift.htmlVisit this
  Web site to obtain a free copy of "Plain Language
  about Shiftwork" produced by the National
  Institute for Occupational Safety and Health. The
  publication suggests a wide range of strategies
  that employers and workers can adopt to ease the
  burdens associated with shift work

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SHIFTWORK WEB RESOURCES

• Parenting and Shiftworkhttp//boards.parentsplac
  e.com/messages/get/ppshiftwork2.htmlKeeping
  parenting the priority and managing your job as a
  shift-worker can be very challenging. A great
  resource for shift workers with families
• Night Shift Initiative
• http//www.nightshift.com/Serves the health,
  happiness, lifestyle, and work performance needs
  of the global shiftwork community. A wealth of
  articles about night shift work and a bulletin
  dedicated to night shift issues
• Getting Work DoneOn the Night Shift
• http//reach.educ.msu.edu/journals/nightshift.html
  This page by the Office of Rehabilitation and
  Disability Services at Michigan State University
  focuses on making life work when you work all
  night. This page has some very helpful hints and
  how-to's
• The Night Owl Network
• http//nightowlnet.com/