Surviving the Workplace: Getting Sleep When It’s a Jungle Out There
By Rebecca Mild
Published: August 11, 2003
In this fast paced world we live in, it is difficult for many of us to keep up with our work and family schedules. After juggling the time required to maintain a home, take
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DID YOU KNOW?
You can't store up sleep or make up for lost sleep by sleeping longer.
The average person needs 7-8 hours of sleep each night (or day).
Coffee or other stimulants can help you feel temporarily more alert but they are never a substitute for sleep.
Naps of 15 or 20 minutes can improve alertness, performance and mood (Sleep Foundation, 2001).
For humans, the desire to sleep is strongest between midnight and six a.m. (Sleep Foundation, 2001).
Aging contributes to less deep sleep, fragmented sleep, and difficulty recovering from sleep loss (Holland and Leutzinger 2003).
Alcohol consumed before bedtime disrupts the ability to stay asleep and lowers the quality of sleep (Holland and Leutzinger 2003).
1. Apathy toward work tasks. Advertisement
2. Shortness with peers. 3. Isolative too tired to interact. 4. Lack of usual levels of enthusiasm. 5. Inability to concentrate. 6. Short-term memory impairment. 7. Present but not there. 8. Inconsistent output of timely and quality work. 9. Tardiness. 10. Poor time management. Sleep QUIZ (Score yourself)
1. I have a set bedtime for myself and my children.
2. I feel rested
3. How many hours of sleep do you average a night (or day)?
4. How do you feel when you wake up?
5. Would your family members and friends say you get enough sleep?
6. My family would describe me as which of the following animals upon waking?
18 + Complete and total sleep deficit. You need help!
12 + You need to increase the length of time you sleep.
6-12 You do well most of the time managing to get enough sleep.
6 and below You are a sleep expert! Way to go!
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The National Sleep Foundation Poll reports that 65 percent of people don't get enough sleep. Lowered job productivity and on-site accidents are often attributed to the negative affects of sleep loss and according to the NSF cause financial losses to U.S. businesses each year of at least $18 billion.
Operating without enough sleep for days, weeks or months at a time, not only puts us at risk physically, due to accidents, it can put us at risk for emotional problems and relationship issues both on the job and at home. Common symptoms of depression (diminished pleasure in activities, loss of energy, irritability and the diminished ability to think or concentrate) are the same symptoms experienced by many chronically tired workers. With consistent rest, these symptoms will clear. If rest does not alleviate the problems, an assessment by a physician or mental health professional is advised.
As we try to manage our relationships, our patience, compassion and communication can decrease significantly if we are chronically fatigued. This negative impact on our personality causes more disagreements, less communication, alienation and sexual dysfunction. If the fatigue issues are not addressed and resolved, this daily wear and tear on relationships can go on to cause significant marital and family problems.
Openly discussing and planning ways for all of the family to get enough rest is very worthwhile. Scheduling a family meeting to brainstorm specific ideas and ways to make sleep more of a priority is a great place to start. Explain to your family why rest is so important and set family guidelines that will produce an atmosphere more conducive to sleep for everyone. This is especially important if you have a family member working a swing shift or night shift schedule.
Think about issuing DO NOT DISTURB or SLEEPING IN PROGRESS signs for bedroom doors. It's a Saturday afternoon, and you just fell asleep for a precious, short nap only to be wakened by a child who just wants to know where you are or what you're doing. Teach to let sleep. Wouldn't it be nice if children or your partner were trained to respect the sleeping, unless something is burning or suffering.
Headphones for televisions, music systems or game systems should be available to all family members. Having sleep schedules and bedtime rituals in place can create respected, anticipated time for rest and sleep. What about a noise curfew? No televisions, computers, or radios on after 9 p.m. or use headphones. Are there better times to mow the yard or clean up the dishes?
Reading or drawing in bed to prepare for rest can be relaxing for children and adults. Keep the sleeping environment at a comfortable temperature. White noise such as a fan or noise machine can block out disturbing background noise. And remember, unplugging phones is an option and make sure answering machines are on low volume, out of the bedroom.
Along with organizing sleep time, scheduling quality time with your partner to be respected by other family members, is crucial. Staying positively connected to your spouse or living partner helps maintain a sense of peace and well being benefiting you and the family.
In the workplace, coping with fatigue can be a real challenge, especially if you provide direct customer service or supervise others. Effectively handling situations when you are wiped out can be daunting. Think about getting tedious or boring tasks done earlier in your shift while you are more likely to have the energy. Keep healthy snacks available for a break in the routine and a pick-me-up. An effective way to improve your energy level and concentration is to take short exercise breaks. Take a walk, climb some stairs or jog in place at your desk. What if you and a work buddy agreed to alert each other if one seems drowsy?
Employers too can help tired employees! Bright lighting in work areas keeps the body more alert. In some businesses, especially 24 hour service providers such as hospitals and protective services, a napping policy could be a consideration. Taking 15-20 minute naps improves alertness, performance and mood (Sleep Foundation, 2001). For tired shift workers, encouraging carpooling, public transportation and even taxi usage may prevent driving accidents.
Because shift workers are likely to sleep even less, their problems are complicated as they try to mesh sleeping with staying a part of family and community activities. These days, many couples seek a night shift schedule for one parent, in an attempt to avoid the costs of childcare. While a necessity for many, very special planning and support must be in place for this mom and dad to get enough sleep! Some ideas include having a phone schedule to talk with family members or a communication bulletin board at home to post messages. Planning a certain day each week to meet children or your partner for lunch can give everyone something for which to look forward. The key is connection through communication.
Even though it can feel like we're attempting to get sleep in an episode of the television program Survivor, we can improve our chances with a little planning and communication!
If you would like any further information on this topic, please call The INTEGRIS Corporate Assistance Program at (405) 947-2688.
