Dr Nick Mabbott. Fatigue Risk Management Specialist

Transcription

1 Sleep Restriction and its Effects on Employee Resilience Dr Nick Mabbott Fatigue Risk Management Specialist

2 Adenosine build up and removal Neuron Legend Glial Cell Adenosine Triphosphate A A A A Adenosine A Adenosine Receptor Neuron Flow of transmission

3 Adenosine build up = Sleep debt!

4 Sleep cycles across the night Awake REM S1 S2 S3 Cycle 1 Cycle 2 Cycle 3 Cycle 4 Cycle 5

5 6-Hour Sleeps Sleep Cycle Alarm app

6 Sleep Restriction Rosters & schedules not allowing enough time between shifts to get enough sleep Not enough notice on start times such that employees can t plan to get the right sleep Shiftwork turning the circadian rhythm inside out Sleep disorders Sleep nonchalance Sleep disturbances

7 Sleep Disorders Obstructive sleep apnoea Insomnia onset & maintenance General public is uneducated on disorders and how to get help Clinicians and researchers highly recommend investigating sleep issues whilst determining if a child has ADHD, as part of a global approach to managing the disorder (Konofal et al. 2010)..

8 Partners Babies Children Poor sleep hygiene.. Sleep Disturbance

9 Sleep Nonchalance I ll sleep when I m dead Other priorities, such as social media Late night TV Socialising Misperception of risk ( I only work 9-5 )

10 Sleep Restriction Effects on Mental Health Mood effects from one short sleep Constant grumpy from consecutive restrictions Depression and anxiety from reduced sleep over time..

11 Teens, Sleep & Mental Health Hopelessness Suicide considered Suicide attempted Tobacco/cig/alcohol Illicit/Prescription Adapted from Winsler et al. (2014) Sleepless in Fairfax: The Difference One More Hour of Sleep Can Make for Teen Hopelessness, Suicidal Ideation, and Substance Use.

12 Cognitive decline in elderly 52% Scientists are currently investigating the influence that poor sleep may have on issues such as dementia. Keage et al. (2012) 10-year study of 2,012 cognitively unimpaired 65 y.o. subjects -

13 Sleep Restriction Effects on Physical Health Mortality Immunocompetence - A number of studies have shown that when a person is immunised, the conversion of immunisation antibodies are affected by poor sleep Type II Diabetes Some cancers..

14 Mortality Percent increase in mortality risk - men Percent increase in mortality risk - Women Less than 7 hours sleep 7-8 hours sleep More than 8 hours sleep Hublin et al. (2007) 21,200 twins over 22 years.

15 Type II Diabetes Cappuccio et al 2010 Ayas et al 2003 Cappuccio et al. (2010) 10 research projects with 107,000 subjects. Ayas et al. (2003) 70,000 enrolled nurses.

16 Micro-Sleeps: Are They Really Micro?

17 Productivity - Case Study Kingsley Disc Golfer Normally slept 6 hours Drive 100 metres Applied Mabbott Method for 3 nights Got 7.5 hrs 3 nights Drive increased to 120 metres 20% increase in his best performance..

18 2 Case Studies - from the horse s mouth Paul Fleeton Kalgoorlie trucking fleet manager Nick, progress is good, Last night for the first time I didn t wake up, sleep from 10:15 to 05:40am, Absolutely beautiful. Never thought the day would Lived on approximately 3-hours sleep per night come that I would sleep a full night. Constantly grumpy, Again, tired thanks and for struggled your help every day As mentioned Matt Gas my sleep Plant has Health improved & Safety immensely, last night I had at least 5 and ½ hours and the benefits from this are proving to me how important Getting approximately 3.5 hours of sleep per night good sleep is. Although I felt that I was functioning fine with minimal sleep for a long Sleep period, maintenance with the additional insomnia sleep issues I am currently getting I am finding myself more alert and attentive during my day at work. It has also been noted from my colleges that I am not as grumpy.. I didn t think I was that grumpy before.

19 Thank You Questions Face-to-Face & Online Fatigue Risk Management Training