Safety, Productivity and Quality of Life The Secret to Safety, Productivity and Quality of Life

sleepwellconsulting.ca | sleepwellbaby.ca 2 FATIGUE MANAGEMENT

sleepwellconsulting.ca | sleepwellbaby.ca 3 Brenden Meet

sleepwellconsulting.ca | sleepwellbaby.ca 4 Meet the boys!

Let’s look at ALL THE FACTS

74% Canadians are not getting the recommended 7-9 hours

Workplace accidents are 4x’s more likely to be caused by fatigue then by alcohol or drug impairment. www.sleepwellconsulting.ca Healthy Sleep for the Workplace

sleepwellconsulting.ca | sleepwellbaby.ca 8 On average Canadians are getting almost 1 hour less sleep per night than they did in 2005

$500 WEEK PAY UP TO ONE IN THREE for a week’s worth of restful sleep sleepwellconsulting.ca | sleepwellbaby.ca 9 PAY UP TO $500 WEEK ONE IN THREE for a week’s worth of restful sleep

About Melatonin Darkness Regulates Sleep Cycles Light sleepwellconsulting.ca | sleepwellbaby.ca 10 Darkness causes the body to produce melatonin, which signals the body to prepare for sleep About Melatonin Darkness Regulates Sleep Cycles Light Melatonin's main job in the body is to regulate night and day cycles or sleep-wake cycles Light decreases melatonin production and signals the body to prepare for being awake

Circadian Rhythm 1-3 am 1-3 pm 2 PRONOUNCED DIPS: sleepwellconsulting.ca | sleepwellbaby.ca 11 Circadian Rhythm 1-3 am 1-3 pm 2 PRONOUNCED DIPS:

AGE The Sleep Needs by INFANT CHILDREN CHILDREN CHILDREN TEENS 4 – 12 months 12 hours to 16 hours including naps. Younger infants aren’t included because they have a wide range of normal sleep patterns. 11 to 14 hours including naps AGE CHILDREN 1 – 2 years CHILDREN 3 – 5 years 10 to 13 hours including naps CHILDREN 6 – 12 years 9 to 12 hours TEENS 13 – 18 years 8 to 10 hours

7-9 h Basal Sleep Amount of sleep your body needs on a regular basis for optimal performance

Sleep Cycle STAGE 1 REM STAGE 2 STAGE 3 Light sleep stage Eyes move slowly Muscle activity slows STAGE 1 REM Memory consolidation Active dreaming STAGE 2 Eye movement stops Slowed brain waves STAGE 3 Slow wave delta sleep No eye movement No muscle activity HGH Released

First Half of Sleep Stage 1 Stage 2 Stage 3 REM

Second Half of Sleep Stage 1 Stage 2 Stage 3 REM

Most Common Sleep Disorders sleepwellconsulting.ca | sleepwellbaby.ca 17 Most Common Sleep Disorders

sleepwellconsulting.ca | sleepwellbaby.ca 18 Insomnia

Insomnia 30-40% of Adults Indicate Symptoms of Insomnia sleepwellconsulting.ca | sleepwellbaby.ca 19 Insomnia Delayed onset of sleep Periods of wakefulness during the night 30-40% of Adults Indicate Symptoms of Insomnia

Causes of Insomnia sleepwellconsulting.ca | sleepwellbaby.ca 20

Insomnia Strategies Breath Work Visualization sleepwellconsulting.ca | sleepwellbaby.ca 21 Insomnia Strategies Breath Work Visualization CBT (Cognitive Behavioral Therapy)

Obstructive Sleep Apnea Occurs when the throat muscles relax Loud snoring Episodes of breathing cessation Abrupt awakenings with short breath Morning headaches Excessive daytime sleepiness www.sleepwellconsulting.ca Healthy Sleep for the Workplace

Aprox. 859,000 (3%) Canadian adults have been told by a health professional that they have sleep apnea. In addition to those diagnosed, 1 in 4 adults identified symptoms and risk factors that put them at high risk for having or developing OSA www.sleepwellconsulting.ca

See your Dr. If: Seek Medical Advice Snoring is loud enough to disturb your or your partners sleep Shortness of breath or gasping causes you to wake from sleep Intermittent pauses during sleep Excessive daytime sleepiness is experienced during your work or activities www.sleepwellconsulting.ca Healthy Sleep forthe Workplace

sleepwellconsulting.ca | sleepwellbaby.ca 25 Sleepiness Effects

Cognition is Compromised sleepwellconsulting.ca | sleepwellbaby.ca 26 Cognition is Compromised Cognition is the set of all mental abilities and processes related to…  Knowledge Attention Memory Problem Solving Reasoning Evaluation Decision Making Comprehension Production of Language

Slows Down Thought Process and Memory sleepwellconsulting.ca | sleepwellbaby.ca 27 Slows Down Thought Process and Memory

sleepwellconsulting.ca | sleepwellbaby.ca 28 Impairs Judgement

sleepwellconsulting.ca | sleepwellbaby.ca 29 Slows Reaction Time

Driver Fatigue Accounts for an Estimated 20% of All Crashes sleepwellconsulting.ca | sleepwellbaby.ca 30 Driver Fatigue Accounts for an Estimated 20% of All Crashes

Causes Irritability and Anger sleepwellconsulting.ca | sleepwellbaby.ca 31 Causes Irritability and Anger

sleepwellconsulting.ca | sleepwellbaby.ca 32 Sleep affects our Psychological Health every bit as profoundly as it does our Physical Health.

MENTAL HEALTH PROBLEMS CAN EFFECT SLEEP sleepwellconsulting.ca | sleepwellbaby.ca 33 MENTAL HEALTH PROBLEMS CAN EFFECT SLEEP SLEEP PROBLEMS CAN EFFECT MENTAL HEALTH

sleepwellconsulting.ca | sleepwellbaby.ca 34 Improving the quantity and quality of your sleep can help to alleviate symptoms of mental illness.

Strategies for Challenging Schedules sleepwellconsulting.ca | sleepwellbaby.ca 35 Strategies for Challenging Schedules Avoid Morning Light Light Tight Bedroom White Noise  Eat Well, Stay Hydrated Caffeine  Napping Before Shift/Days Off Turn Off Phones Family Meeting Recovery Day

Top Tips for HEALTHY SLEEP sleepwellconsulting.ca | sleepwellbaby.ca 36 Top Tips for HEALTHY SLEEP

SHUT DOWN Electronics before bed

ENOUGH TIME ALLOW To Sleep sleepwellconsulting.ca | sleepwellbaby.ca 38 ALLOW ENOUGH TIME To Sleep

Family Meeting

Control Your Environment Turn off, screen out and eliminate light and noise sources where possible

A SLEEP SANCTUARY Make Your Room sleepwellconsulting.ca | sleepwellbaby.ca 41 Make Your Room A SLEEP SANCTUARY

Avoid Stimulants Avoid caffeine, nicotine, alcohol and sleep sleepwellconsulting.ca | sleepwellbaby.ca 42 Avoid Stimulants Avoid caffeine, nicotine, alcohol and sleep disrupting drugs near bedtime.

sleepwellconsulting.ca | sleepwellbaby.ca 43 Nap Smart

LIFESTYLE HYDRATE, EAT HEALTHY, EXERCISE sleepwellconsulting.ca | sleepwellbaby.ca 44 LIFESTYLE HYDRATE, EAT HEALTHY, EXERCISE

Don’t Worry About It Stressing over sleep will not help. We naturally sleepwellconsulting.ca | sleepwellbaby.ca 45 Don’t Worry About It Stressing over sleep will not help. We naturally have times we will lose sleep (work overload, etc.)

Thank You Teresa Johnson Amanda Hudye “A GOOD LAUGH AND A LONG SLEEP ARE THE TWO BEST CURES FOR ANYTHING.” - Irish Proverb Teresa Johnson Amanda Hudye