and Quality of Life FATIGUE MANAGEMENT sleepwellconsultingca sleepwellbabyca 2 Brenden sleepwellconsultingca sleepwellbabyca 3 Meet Meet the boys sleepwellconsultingca ID: 934658
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Slide1
The Secret to
Safety, Productivity and Quality of Life
Slide2FATIGUE MANAGEMENT
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Slide3Brenden
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Meet
Slide4Meet
the boys!
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Slide5Let’s look at
ALL THE FACTS
Slide6Canadians are not getting the
recommended
7-9 hours
74%
Slide7www.sleepwellconsulting.ca
Healthy Sleep for the Workplace
Workplace accidents are
4x’s
more
likely to be
caused
by
fatigue
then
by
alcohol
or
drug
impairment
.
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On average Canadians are getting almost 1 hour less sleep per night than they did in 2005
Slide9PAY UP TO
$500
WEEK
for a week’s worth of restful sleep
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ONE
IN THREE
Slide10About Melatonin
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Regulates
Sleep
Cycles
Melatonin's main job in the body is to regulate night and day cycles or sleep-wake cycles
Darkness
Darkness causes the body to produce melatonin, which signals the body to prepare for sleep
Light
Light decreases melatonin production and signals the body to prepare for being awake
Slide11Circadian Rhythm
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2 PRONOUNCED DIPS:
1-3 am
1-3
pm
Slide12The Sleep Needs by
AGE
12 hours to 16 hours including
naps.
Younger infants aren’t included because they have a wide range of normal sleep
patterns.
11
to 14 hours including
naps
INFANT
4 – 12 months
CHILDREN
1 – 2 years
CHILDREN
3 – 5 years
CHILDREN
6 – 12 years
TEENS
13 – 18 years
10 to 13 hours including naps
8
to 10 hours
9
to
12 hours
Slide13Basal Sleep
Amount of sleep your body needs on a regular basis for optimal performance
7-9 h
Slide14Sleep Cycle
Memory consolidation
Active dreaming
REM
STAGE 1
STAGE 2
STAGE 3
Light sleep
stage
Eyes
move slowly
Muscle
activity slows
Eye movement stops
S
lowed
brain waves
Slow wave
d
elta
s
leep
No
eye movement
No
muscle activity
HGH Released
Slide15First Half of Sleep
Stage 1
Stage 2Stage 3REM
Slide16Second Half of Sleep
Stage 1
Stage 2Stage 3REM
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Most Common Sleep Disorders
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Insomnia
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Delayed onset of sleep
Periods of wakefulness during the night
Insomnia
30-40% of Adults Indicate Symptoms of Insomnia
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Causes of Insomnia
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Insomnia Strategies
Breath Work
Visualization
CBT (Cognitive Behavioral Therapy)
Slide22www.sleepwellconsulting.ca
Healthy Sleep for the Workplace
Occurs when the throat muscles relax
Loud snoring
Episodes of breathing cessation
Abrupt awakenings with short breath
Morning headaches
Excessive daytime sleepiness
Obstructive
Sleep
Apnea
Slide23www.sleepwellconsulting.ca
Aprox
. 859,000 (
3%) Canadian
adults have been
told by a health
professional
that they
have sleep
apnea.
In addition to those diagnosed, 1 in 4 adults identified symptoms and risk factors that put them at high risk for having or developing OSA
Slide24www.sleepwellconsulting.ca
Healthy Sleep
forthe
Workplace
Seek Medical Advice
Snoring is loud enough to disturb your or your partners sleep
Shortness of breath or gasping causes you to wake from sleep
Intermittent pauses during sleep
Excessive daytime sleepiness is experienced during your work or activities
See your Dr. If:
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Sleepiness Effects
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Cognition is Compromised
Cognition
is the set of all mental abilities and processes related to…
Knowledge
Attention
Memory
Problem Solving
Reasoning
Evaluation
Decision Making
Comprehension
Production of Language
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Slows Down Thought Process and Memory
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Impairs
Judgement
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Slows Reaction Time
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Driver Fatigue Accounts for an Estimated 20% of All Crashes
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Causes Irritability and Anger
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Sleep affects our
Psychological
Health
every bit as profoundly as it does our
Physical Health
.
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MENTAL HEALTH PROBLEMS CAN EFFECT SLEEP
SLEEP PROBLEMS CAN EFFECT MENTAL HEALTH
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Improving the quantity and quality of your sleep can help to alleviate symptoms of mental illness.
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Avoid Morning Light
Light Tight
B
edroom
White Noise
Eat Well, Stay Hydrated
Caffeine
Napping
Before
Shift/Days Off
Turn Off Phones
Family Meeting
Recovery Day
Strategies for Challenging Schedules
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HEALTHY SLEEP
Top Tips for
Slide37SHUT DOWN
Electronics before bed
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ALLOW
ENOUGH
TIME
T
o
S
leep
Slide39Family Meeting
Slide40Control Your Environment
Turn off, screen out and eliminate light and noise sources where possible
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A SLEEP
SANCTUARY
Make Your Room
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Avoid Stimulants
Avoid caffeine, nicotine, alcohol and sleep
disrupting drugs near bedtime.
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Nap Smart
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LIFESTYLE
HYDRATE, EAT HEALTHY, EXERCISE
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Stressing over sleep will not help. We naturally
have times we will lose sleep (work overload, etc.)
Don’t Worry About It
Slide46Thank You
“A GOOD LAUGH AND A LONG SLEEP
ARE THE TWO BEST CURES FOR ANYTHING.”
- Irish Proverb
Teresa Johnson
Amanda
Hudye