The Importance of Sleep to a Healthy Workplace
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1 The Importance of Sleep to a Healthy Workplace Peter Cistulli MBBS, PhD, MBA, FRACP Head, Discipline of Sleep Medicine University of Sydney Medical School Royal North Shore Hospital Royal North Shore Hospital
2 Workplace Implications Sleep Health Leadership Resilience Productivity Morality Creativity Sleep is NOT a luxury Dr Peter Cistulli
3 Outline The Changing World and Work-Life Balance Economic Cost of Unhealthy Sleep The Science of Sleep Sleep Disorders Getting a Better Night s Sleep Dr Peter Cistulli
4 Triumvirate of Life Sleep Exercise Nutrition Dr Peter Cistulli
5 The Origins of the 24 Hour Society
6 Today s 24 Hour Society Productivity gone mad! A hyper-connected world A non-stop world
7 Work Life Balance: The Old Days LIFE WORK SLEEP Dr Peter Cistulli
8 Work Life Balance: The New Norm LIFE WORK SLEEP Dr Peter Cistulli
9 Beware the Vicious Cycle work Dr Peter Cistulli
10
11 Economic Cost of Sleep Disorders
12 The Cost of Unhealthy Sleep
13 What is Sleep? Sleep is the body s rest cycle Is a reversible behavioural state of perceptual disengagement Generally an unresponsiveness to the environment Dr Peter Cistulli
14 Cycles of Sleep The time of night when you sleep makes a significant difference in terms of the structure and quality of your sleep.
15 Wake - Sleep Brain Chemicals Wake Sleep
16 The Human (Circadian) Clock SCN Pineal Gland Melatonin Claustrat B, et al. Sleep Med Rev
17 How Much Sleep Do We Need? Around hours - Enough to be safe on the road, at home and at work <6.5 hrs U >8.5 hrs associated with reduced performance and ill-health Importance of genetics Dr Peter Cistulli
18 Effects of Sleep Deprivation - Mental Health issues
19 Dangers of Sleeping on the Job
20 Work Intruding on Sleep Time
21 Sleep Disorders: The Big Four Insomnia Snoring and sleep apnoea Restless Legs Syndrome Shift work disorder
22 What is Insomnia? Repeated persistent difficulty with - Sleep initiation - Sleep duration/consolidation - Or quality Despite adequate opportunity to sleep - Associated daytime impairment Very common Insomnia is distressing Insomnia Dr Peter Cistulli
23 Consequences of Insomnia Depression Irritability Motor Vehicle Accidents inattention more than fall asleep accidents Medical Consequences Hypertension in insomniacs with <5hrs sleep (Sleep 2009) Absenteeism & loss of work productivity Alcohol abuse Dr Peter Cistulli
24 Insomnia: Treatment Options Sleep hygiene Cognitive Behaviour Therapy (CBT) Drug therapy - Prescription - Over the counter - Self medication (eg. alcohol) Dr Peter Cistulli
25 Snoring and Obstructive Sleep Apnoea (OSA)
26 Prevalence of Snoring and OSA Habitual snoring - 24% men, 14% women % men > 45 yrs % of children Obstructive Sleep Apnoea (OSA) - 17% of adults - Almost 6% of adults have moderate to severe OSA Dr Peter Cistulli
27 Consequences of OSA Daytime sleepiness Memory & concentration disturbances Motor vehicle accidents High blood pressure Heart attack Stroke Diabetes Dr Peter Cistulli
28 Diagnosis and Treatment of Snoring and OSA CPAP Oral device Weight loss Surgery
29 Restless Legs Syndrome 5-10% population Familial Secondary causes Treatment with medications (dopamine)
30 Shift Work Disorder Sleep in night-shift workers is usually shortened by 1 to 4 hours compared to daytime workers Symptoms: Difficulties falling asleep or maintaining sleep Unrefreshing sleep Sleepiness at work Consequences of chronic partial sleep deprivation Can impair social and cognitive function Sleepiness and safety hazards Dr Peter Cistulli
31 Shift Work Disorder Treatment Goal: Optimise circadian alignment, sleep quality, and performance and safety at work Combined approach: Bright light exposure (continuous or intermittent) beginning early during the night shift and terminating 2 h before the end of the shift to improve adaptation of circadian rhythm Avoiding bright light by wearing dark glasses during the morning commute Manage insomnia Manage sleepiness Dr Peter Cistulli
32 Getting a Better Night s Sleep. Sleep awareness Clean up your act sleep hygiene Understand your body clock Seek help for sleep disorders Dr Peter Cistulli
33 Avoid stimulants at night (eg. Caffeine, exercise) Go to bed later, get up earlier Sleep Hygiene - Increase your sleep debt Go to bed only when comfortable Use bed only for sleep ( and sex) - Re-establish the link between bed and sleep - Make bed a safe place of sleeping Get out of bed if unable to sleep within around quarter of an hour Go back to bed when you feel less tense Avoid bright light in the lead up to bed (ie. no electronic media) Dr Peter Cistulli
34 The Sleep Tech Revolution Self Education Web based therapy Treatment Adherence
35 More Information..
36 Happy Body At Work Program
37
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