Sleep Self-Study. Complete this self-study and earn credit toward the 2013 Live Happy * Live Healthy Employee Wellness Program.

Transcription

1 Sleep Self-Study Complete this self-study and earn credit toward the 2013 Live Happy * Live Healthy Employee ellness Program. Read through the information provided about sleep and learn skills on how to get a better night of sleep. How Important is Sleep? (page 2) ips for a Better Night Sleep (pages 3-4) Sleep Hygiene (pages 5-6) On Better Sleep - AQ s (pages 7-8) Resources (page 9) Sleep Log (page 10) Self-Study Evaluation (page 11) Complete the attached sleep log and evaluation. bmit your journal/log and evaluation form as documentation for completing this activity. Gallagher Benefit Services Sleep Study 1

2 HO IPORAN IS SLEEP? Sleep is extremely important for renewing your mental and physical health each day. Each individual has different needs for sleep. Some people need the traditional eight hours, some need more, some need less. Getting enough sleep can be difficult as our lives get busier. If you add shift work to that busy lifestyle, you have even more challenges in trying to get your "forty winks." hen you allow your body enough quality sleep, you can look forward to: improved mood lowered risk for stress, anxiety and depression enhanced thinking and memory skills increased energy decreased risk for illness According to a National Sleep oundation poll, 65 percent of people report they do not get enough sleep (most adults need eight hours of sleep). hen people are sleep deprived, they think and move more slowly, make more mistakes and have difficulty remembering things. hese negative effects lead to lower job productivity and can cause accidents. Lack of sleep is associated with irritability, impatience, anxiety and depression. hese problems can upset work and family relationships, spoil social activities and cause unnecessary suffering. or most people, falling asleep and staying asleep are parts of a natural process. Good sleepers are likely to have developed certain lifestyle and dietary habits that encourage sound sleep. any of the tips in this self-study are lifestyle suggestions that may help you sleep better on a regular basis. Associate Your Bed ith Sleep If you associate a particular activity or item with anxiety about sleeping, omit it from your bedtime routine. or example, if looking at a bedroom clock makes you anxious about how much time you have before you must get up, move the clock out of sight. If anxiety about something you need to do prevents you from sleeping, it is sometimes helpful to jot down notes in a "worry" or "to do" book. If you do not fall asleep within minutes of going to bed and turning out the lights, it is best to get out of bed and do another relaxing activity until you feel sleepy again. Shift ork and Sleep Do you work at times other than the usual "nine to five" business day? If so, you are among the millions of shift workers in America. You may work when most people are asleep and attempt to sleep when the rest of the world is awake. ore than 22 million Americans are shift workers and that number is growing by 3 percent each year! any shift workers don't get enough sleep. hen shifts fall during the night the natural sleepwake pattern is interrupted. It may be hard to stay alert at night and just as hard to fall asleep and stay asleep during the day. Night workers usually get less sleep than daytime workers do and the sleep is less restful. Even so, there are things you can do as a shift worker to improve the quality of your sleep. Gallagher Benefit Services Sleep Study 2

3 IPS OR A BEER NIGHS SLEEP Keep a regular sleep schedule A "clock" in your brain regulates your sleep-wake cycle. hat is why it is important to keep a regular bedtime and wake time, even on the weekends when there is the temptation to sleep in. Nap during the day only when you need to be alert and limit naps to minutes. Avoid caffeine Caffeine is a stimulant. Caffeine products such as coffee, tea, colas and chocolate remain in the body on average from three to five hours, but they can affect some people for up to 12 hours later. Even if you do not think caffeine keeps you awake, it may be disrupting and changing the quality of your sleep. Avoiding caffeine within six to eight hours of going to bed can help improve sleep quality. Avoid nicotine Nicotine is also a stimulant; therefore, smoking before bedtime can make it more difficult to fall asleep. Smokers also experience nicotine withdrawal symptoms during sleep which can cause additional sleep issues such as nightmares and problems waking up in the morning. Difficulty sleeping is just one more reason to quit smoking. Don't eat or drink too close to bedtime Avoid a heavy meal close to bedtime. Spicy foods may cause heartburn, resulting in difficulty falling asleep and discomfort during the night. Limit the amount of fluids before bedtime to prevent nighttime bathroom trips. Some people find a small amount of milk or herbal, noncaffeinated tea is a helpful part of their bedtime routine. Avoid alcohol Although many people think of alcohol as a sleep aid because of its sedating effect, it actually disrupts sleep. Consuming alcohol leads to a night of less restful sleep. Exercise at the right time In general, exercising regularly makes it easier to fall asleep and contributes to sounder sleep. However, exercising sporadically or right before going to bed will make falling asleep more difficult. inish your exercise at least three hours before bedtime. In addition to making you more alert, exercise increases your body temperature, which can take up to six hours to drop back down. A cooler body temperature is a signal that it is time to sleep. Use relaxing bedtime rituals A relaxing routine right before bedtime under dimmed lights sends a signal to your body that it is time to go to sleep. Avoid intensive activities before bedtime like working, paying bills, engaging in competitive games or family problem-solving activities. ry an activity that is relaxing, such as reading, meditating, listening to music or having a massage. Some studies suggest that soaking in a hot tub or bath before going to bed is a great transition into deeper sleep, as long as you allow enough time for your body to cool down before going to bed. It also may be helpful to learn relaxation therapy to help reduce tension and stress. Gallagher Benefit Services Sleep Study 3

4 Create a sleep-promoting environment Design your sleep environment to establish the conditions you need for sleep cool, quiet, dark, comfortable and free of interruptions. Check your room for noise or other distractions, including a bed partner's snoring. Consider using blackout curtains, eyeshades, earplugs, "white noise" machines, humidifiers and other devices to mask light and noise. ake sure your mattress is comfortable and supportive. ost good quality mattresses last about nine or 10 years. Have comfortable pillows. Eliminate allergens like dog hair, dust and perfumes. Remove objects that might cause you to slip or fall if you have to get up during the night. Gallagher Benefit Services Sleep Study 4

5 SLEEP HYGIENE HE HEALHY HABIS O GOOD SLEEP Source: he American Academy of Sleep edicine Good hygiene is anything that helps you to have a healthy life. he idea behind sleep hygiene is the same as dental hygiene. Dental hygiene helps you stay healthy by keeping your teeth and gums clean and strong. Sleep hygiene helps you stay healthy by keeping your mind and body rested and strong. ollowing these tips will help you sleep better and feel your best. Dental hygiene can even be a part of your sleep hygiene. It is easier for you to fall asleep at night if you have bedtime rituals. hese are things that you do every night just before going to bed. Brushing and flossing your teeth is a good example of this kind of ritual. Both your dentist and your doctor will approve if you do this every night. Here are some tips for how you can improve your sleep hygiene: Don t go to bed unless you are sleepy. If you are not sleepy at bedtime, then do something else. Read a book, listen to soft music or browse through a magazine. ind something relaxing, but not stimulating, to take your mind off of worries about sleep. his will relax your body and distract your mind. If you are not asleep after 20 minutes, then get out of the bed. ind something else to do that will make you feel relaxed. If you can, do this in another room. Your bedroom should be where you go to sleep. It is not a place to go when you are bored. Once you feel sleepy again, go back to bed. Begin rituals that help you relax each night before bed. his can include such things as a warm bath, light snack or a few minutes of reading. Get up at the same time every morning. Do this even on weekends and holidays. Get a full night s sleep on a regular basis. Get enough sleep so that you feel well-rested nearly every day. Avoid taking naps if you can. If you must take a nap, try to keep it short (less than one hour). Never take a nap after 3 p.m. Gallagher Benefit Services Sleep Study 5

6 Keep a regular schedule. Regular times for meals, medications, chores, and other activities help keep the inner body clock running smoothly. Don t read, write, eat, watch V, talk on the phone, or play cards in bed. Do not have any caffeine after lunch. Do not have a beer, a glass of wine, or any other alcohol within six hours of your bedtime. Do not have a cigarette or any other source of nicotine before bedtime. Do not go to bed hungry, but don t eat a big meal near bedtime either. Avoid any tough exercise within six hours of your bedtime. You should exercise on a regular basis, but do it earlier in the day. (alk to your doctor before you begin an exercise program.) Avoid sleeping pills, or use them cautiously. ost doctors do not prescribe sleeping pills for periods of more than three weeks. Do not drink alcohol while taking sleeping pills. ry to get rid of or deal with things that make you worry. If you are unable to do this, then find a time during the day to get all of your worries out of your system. Your bed is a place to rest, not a place to worry. ake your bedroom quiet, dark, and a little bit cool. An easy way to remember this: it should remind you of a cave. hile this may not sound romantic, it seems to work for bats. Bats are champion sleepers. hey get about 16 hours of sleep each day. aybe it s because they sleep in dark, cool caves. Gallagher Benefit Services Sleep Study 6

7 SOUND SLEEP ON BEER SLEEP AQ S SOURCE: HE BEER SLEEP COUNCIL hy is sleep important? Sleep is a key part of a healthy lifestyle. Like eating right and exercising, sleeping well is essential to feeling your best during the day. It affects how you feel, your relationships, your productivity and your quality of life. hile you sleep, your brain goes to work, consolidating the day's learning into memory and reenergizing the body. Is it true that napping can be bad for you? here's nothing wrong with taking a short nap to help refresh you during the day. But if you find you're napping all the time, it could be a sign that you aren't getting as much sleep as you should. Or that you're not getting the deep, restful sleep you need at night. Does the mattress affect how a person sleeps? Yes. he mattress has the potential either to encourage sleep or rob you of sleep. hether your mattress is a sleep friend or a sleep foe can determine how refreshed you feel in the morning. If you're tossing and turning more at night or if you're waking up feeling stiff or sore after a night's sleep, it could be a sign that your current mattress is no longer the best for you. Your body appreciates a comfortable, supportive mattress and will let you know if it's not up to the task. How much sleep does the average person need? he average person needs 7-8 hours a night, but it differs for every person. Some people may need as much as 10 hours a night and others need much less. If you sleep longer on the weekends than during the week, you probably aren't getting the sleep you need every night. hat's the right amount of sleep? It differs for every person. Some people may need as much as 10 hours a night and others need much less. he average person needs 7-8 hours a night. If you find yourself sleepy during the day, you probably need more sleep at night. Or if you sleep longer on the weekends than during the week, you probably need more sleep during the week. SLEEP PROBLES hat can shift workers or people who work at night do to sleep better? Anyone who sleeps during the day needs to make sure their room is dark use heavy window coverings to block out the light. his is important for everyone, but particularly for people who sleep when it's bright outside. Also, make sure your room is cool, between 60 to 65 degrees ahrenheit (16 to 18 degrees Celsius). Sleep on a comfortable, supportive mattress and foundation that offers you enough space to Gallagher Benefit Services Sleep Study 7

8 move around comfortably. And sleep in a room that's quiet. he sleep environment is a very controllable part of good sleep whether you're sleeping during the day or at night. You can adjust the temperature, replace an uncomfortable or worn-out mattress, block out noise with earplugs or a white noise machine and keep light from your bedroom with dark blinds or eye shades. Is there a problem with falling asleep on the sofa watching television, not falling asleep in bed? If you regularly fall asleep on your sofa, you may not be getting as much sleep as you need at night in your bed. Or maybe your sofa is more comfortable than your bed! In either case, you should make sure to practice good sleep habits from sleeping on a comfortable, supportive mattress to not drinking alcohol too close to bedtime. And try to get more sleep it may change how you feel during the day. here should I go for information if I think I have a sleep-related health problem? If you've tried some common sense tips and you know you're sleeping in a restful bedroom environment including a comfortable and supportive mattress, you should see your doctor. hat if there's no time for sleep? hat can people do to sleep better? Sleep needs to be a health priority. It affects every aspect of your day-to-day living. If you can't say "yes" to sleep, make sure to make the most out of the sleep you get. Exercise regularly people who exercise a few times a week sleep better than people who don't. Also, avoid caffeine, alcohol and tobacco products late in the day. All can interfere with sleep. You need to create a restful sleep environment so the sleep you get is restorative and uninterrupted. Sleep in a dark room, on a comfortable, supportive mattress. Keep the room cool and quiet. And if you find yourself too stressed to sleep, make a list of all the things you need to do. Once you've made your to-do list, give yourself permission to relax and sleep. You'll need the energy to tackle your tasks in the morning. Can people make up for lost sleep during the week by sleeping in on weekends? No. If you sleep more on the weekends than during the week and many of us do this indicates that you have a "sleep debt." A sleep debt accumulates when you don't get enough sleep. he only way to reduce the debt is to sleep as much as your body needs every night. ake sure you're getting the right quality of sleep as well. Sleep in a cool, dark, quiet room on a comfortable, supportive mattress to get your best night's sleep. How can someone tell if they have a sleep disorder? If you've looked at your sleep environment and your everyday routine to make sure you're not sabotaging your sleep and you still feel sleepy after getting a full night's sleep, you should see your doctor. You may have a medical condition that interferes with getting a good night's sleep. Gallagher Benefit Services Sleep Study 8

9 Congratulations on taking positive steps to improve the quality of your sleep. Explore the resources below for specific sleep issues or to learn more about what you can do to get a better night's rest. RESOURCES here can I turn for credible information and support on sleep? American Academy of Sleep edicine: National Health Information Center: National Sleep oundation: www. Sleepfoundation.org he Better Sleep Council: Gallagher Benefit Services Sleep Study 9

10 SLEEP LOG Name: Journal Dates: Please complete the sleep log for week 1-6. Document each day: tips used, hours slept and energy level. mmarize each week what helped you the most to get a good nights rest. eek 6 eek 5 eek 4 eek 3 eek 2 eek 1 Date H H H H H H Sleep ips Used Hours Slept Daily Energy Level High, oderate or Low hat Helped his eek Please include the sleep log and evaluation with your score card as verification. Gallagher Benefit Services Sleep Study 10

11 SLEEP SEL-SUDY EVALUAION Name: Date: Strongly Disagree Disagree Somewhat Agree Agree Strongly Agree I found the content of this self-study and additional resources listed meaningful and easy to understand. he self-study materials facilitated my learning. his self-study program motivated me to make positive changes in my sleeping habits. I would recommend this self-study to a friend or co-worker. Overall, I would rate this self-study. (1 = poor, 5 = excellent) I decided to work on this sleep self-study because it (check all that apply): is relevant to my personal health goal wanted to learn more about sleeping was recommended by others other: Additional comments? (future topics, self-studies, how this self study could be improved, etc.) bmit your completed sleep log and evaluation form as verification you completed this activity. Gallagher Benefit Services Sleep Study 11