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
Workplace Implications Sleep Health Leadership Resilience Productivity Morality Creativity Sleep is NOT a luxury Dr Peter Cistulli
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
Triumvirate of Life Sleep Exercise Nutrition Dr Peter Cistulli
The Origins of the 24 Hour Society
Today s 24 Hour Society Productivity gone mad! A hyper-connected world A non-stop world
Work Life Balance: The Old Days LIFE WORK SLEEP Dr Peter Cistulli
Work Life Balance: The New Norm LIFE WORK SLEEP Dr Peter Cistulli
Beware the Vicious Cycle work Dr Peter Cistulli
Economic Cost of Sleep Disorders
The Cost of Unhealthy Sleep
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
Cycles of Sleep The time of night when you sleep makes a significant difference in terms of the structure and quality of your sleep.
Wake - Sleep Brain Chemicals Wake Sleep
The Human (Circadian) Clock SCN Pineal Gland Melatonin Claustrat B, et al. Sleep Med Rev. 2005.
How Much Sleep Do We Need? Around 7.5-8 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
Effects of Sleep Deprivation - Mental Health issues
Dangers of Sleeping on the Job
Work Intruding on Sleep Time
Sleep Disorders: The Big Four Insomnia Snoring and sleep apnoea Restless Legs Syndrome Shift work disorder
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
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
Insomnia: Treatment Options Sleep hygiene Cognitive Behaviour Therapy (CBT) Drug therapy - Prescription - Over the counter - Self medication (eg. alcohol) Dr Peter Cistulli
Snoring and Obstructive Sleep Apnoea (OSA)
Prevalence of Snoring and OSA Habitual snoring - 24% men, 14% women - 30-60% men > 45 yrs - 10-20% of children Obstructive Sleep Apnoea (OSA) - 17% of adults - Almost 6% of adults have moderate to severe OSA Dr Peter Cistulli
Consequences of OSA Daytime sleepiness Memory & concentration disturbances Motor vehicle accidents High blood pressure Heart attack Stroke Diabetes Dr Peter Cistulli
Diagnosis and Treatment of Snoring and OSA CPAP Oral device Weight loss Surgery
Restless Legs Syndrome 5-10% population Familial Secondary causes Treatment with medications (dopamine)
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
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
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
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
The Sleep Tech Revolution Self Education Web based therapy Treatment Adherence
More Information.. www.sleephealthfoundation.org.au
Happy Body At Work Program