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

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Sleep Deprivation orCan You
Really Get MoreOut of Each Day ?
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So Whats 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.

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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.

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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."

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Heres My Story

• Had Sleep Apnea since I was a teenager
• Used to sleep at movie theatres during movies
• Used to sleep any time I wasnt 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

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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)

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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.

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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.
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Whats Your Story
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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.

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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

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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
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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."

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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.

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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.)
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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.)
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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

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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.

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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.

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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).

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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 bodys 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 1000 p.m. and 600 a.m.
• An estimated 22 million Americans now work
  evening, swing, rotating, or on-call shifts

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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)

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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
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Sleep Debt Symptoms

• 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

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Sleep Debt Symptoms
More Extreme Cases

• Heart Disease
• Hypertension
• Slurred Speech
• Tremors
• Disorientation
• Dementia
• Death

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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)

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What Does Sleep Dep Cost ?

• Why
• Lower Productivity
• HR Related Issues
• Absenteeism
• Increased Health Care Costs
• Accidents
• Increased Liability

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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.

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A Safe Healthful Approach to Sleep
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Ways to Avoid Sleep Deprivation
Stage Your Sleep Carefully

• Make sure your sleep area is DARK
• Dont Eat or Drink Before Going to Bed
• Use Set Times to Sleep and Get Up
• Avoid Shift Work
• Keep Comfortably Cool
• Stay Noise Free

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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 doctors
  approval)

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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

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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

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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)

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If All Else Fails
Buy Sleepy Eyes
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Research Resources

• www.sleep-deprivation.com
• www.wikipedia.org
• www.mwcsd.com
• www.sleepdisordersguide.com
• www.wrongdiagnosis.com
• my.clevelandclinic.org/disorders/Sleep_Disorders/h
  ic_Shift_Work_Sleep_Disorder.aspx
• www.hrmguide.com/health/sleep.htm
• www.employers.org/partners/pdf/Liberty_Employee_Sl
  eep.pdf
• www.super-solutions.com/SleepDeprivation_WorkerPro
  ductivity.asp
• www.entrepreneur.com/worklife/healthandfitness/hea
  lthyandwealthycolumnistkristinwehner/article193194
  .html
• hwebbjr.typepad.com/openloops/2005/06/thomas_edis
  on_s.html
• theproductivitypro.typepad.com/the_productivity_p
  ro/2008/04/the-critical-im.html

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The End !
That's All Folks !