Posts Tagged ‘help

It’s true, no matter how many hours of sleep you didn’t get, chances are you still have to go to work the next day and do your job successfully enough to keep your boss, clients and colleagues happy. And, the more sleep debt you rack up, from what started as just a one night-er has now turned into what seems like a chronic sleep condition, like musical chairs, only in your head- and the harder it is to function normally during the day.

 Poor sleep affects work performance, there’s no question: The indirect costs of insomnia, including time lost from work and losses in productivity, are estimated to nearly $29 billion a year, according to the U.S. Department of Health and Human Services. You will not only affect you own production, but what about the others you work with or around?  If your irritable, your snap-ish attitude could push people away, cause a rise in awareness to the people around you to notice your now ‘unusal’ behavior, and you could find yourself sitting in the hot seat.

Somehow you’ve got to work around your sleep problem until it’s gone, which could be soon, eventually, or never… Try these tips for staying awake during the day while searching for a better sleep at night:

Drink lots of water!
Not only will it quench your thirst, and it’s healthy, but it’ll keep you active. Yes, running back and forth to the bathroom. I know it may sound a little funny, and you may get some funny looks always heading to the bathroom, but spread the word! It’s healthier than drinking coffee, drinking those high sugared caffinated energy drinks, and your cleansing your system too! When you tell others, it won’t seem like such a funny idea, and you might be seeing more of your colleagues.

 Seek out the sun
If you have irregular sleep patterns, direct sun exposure in the mornig can hel p reset your internal clock. It can also give you a boost when you’re fading during the day. A study found that light affects areas of the brain also involved in attention, arousal, and emotion regulation during the day, so a little sunlight will curb that after lunch, afternoon drowsiness.

 Get up & move!
Find the nearest stairwell at work and use it! Yea we know that sounds like a drag, but it’s good exercise as well! It will help you get your day started. They say one of the best times to get some good cardio is in the morning, yes we know we don’t want you breaking out the sweats or anything, but if anything try to use it when navigating around your building. Get your soda from the caferteria, instead of the vending machine on your floor. Instead of riding the elevator, take the stairs, you will see a difference. Even if you have nowhere to go, walk up and dow a couple flights when you feel yourself flagging. In not time you’ll begin to notice what nice calves you have!

 Working with a schedule
When you have a good sleep regimen, it becomes easier to wake in the mornings. Getting up isn’t such a drag, and you won’t be hearing the kids yelling for you to get up. Simple things like packing lunches, picking out clothes, and making sure your to do list is all ready the night before. This will help you keep things on track, you can go to sleep peacefully and keep your mind clutter free.

 In a 2007 Wake Forest Univer. study, researchers found that workers who felt their jobs had adequate flexibilty to meet personal and family commitments also reported getting more sleep. These people may not be working late or are perhaps less stressed and sleeping better at night. Talk with your employer, let them know about some of the sleep conditions and patterns that taint your work week, talk about whether they might permit some special arrangements to better suite your needs. Showing communications with your employer, instead of showing up late, not being productive, letting them know how serious your sleeping conditions are. The recommendations may be more eligible then you know.


 Imagine this… you are peacefully enjoying a deep, restful sleep and maybe even dreaming of selacing on a sunny beach; listening to the ocean’s waves lap against the shores edge. The sun’s warming you, feeling calm and so relaxed, you breathe in the warmth-wait! the shocking screech of the morning alarm clock is blaring…no, it’s your bed-partner’s SNORE!

  You lie there, trying to ignore the chain-saw noise of the snoring. You’ve closed your eyes, ahhh silence, and thoughts of the intrusion has stopped. But, only to be startled by the sound of 1,000 bikers riding along side your bed. With every snarl you become more and more fustrated and unable to sleep. You try to resist waking your bed-partner who is totally unaware of your growing fustrations. You ask yourself ” Why should I be the one to suffer?” and with that you elbow them, they roll over, never waking up. Minutes later, the snorings’ begin again. Your enduring nightly awakening until the fustration and fatigue become too much.

  Lovers quarrels increase and the emotional gap between you widens. In one last attempt to  alleviate the problem, you start sleeping seperatly, and then in other rooms of the house. This is a quick, but short fix. The loss of intimacy makes you feel worried, alone, and stressed. All the while lying awake, again, this time alone in bed.

Without the power of restorative sleep, relationship difficulties are more difficult to ignore and the downward sprial continues.

Snoring isn’t sexy! No one wants to be woken up by the loud, annoying sound, roaring from their loved one. Snoring can be a nightmare for snorers & their beleagues partners, who may wake up severl times a night, some lose up to an hour a night, just to poke, prode and even hoist loved onto their sides for a little relief. It’s no wonder that bleary spouses can wake up grumpy and resentful.

The sound of a Harley Convention going off in your bedroom on a nightly basis, should be taken seriously. If your spouse is snoring loud, and then stopping just long enough for you to think your going to get some shut eye, then “VROOM-VROOM”  it starts again, could be they have stopped breathing. Loud snoring is one of the most recognizable signs of Obstrutive Sleep Apnea. Between 12 & 18 million Americans have some form of sleep apnea.

Although awareness of sleep apnea is growing, specialist say this condition is still vastly undertreated. Primary care physicians don’t routinely ask parients about their quality of sleep- though that is beginning to change. If you or your partner can’t sleep because the sound of the woodsmen starting is chain-saw, is keeping you awake, talk to someone, see someone, get informed!



DOT (Department of Transportation) proposal requires testing

The U.S. Department of Transportation has proposed new regulations that would require truck drivers at risk for sleep apnea to get tested and treated in order to obtain their licenses.

The move is aimed at reducing the number of truck crashes caused by driver fatigue, said Rex Patty, a nurse practitioner at WorkCare, a regional healthcare in Topka, Kan.  The Federal Motor Carrier Safety Administration estimates that approximately 141,000 large truck crashes that occurred during a 33-month study perios  18,000 or 13% were related to drivre fatigue.

Not all driver fatigue is the result of sleep apnea, but about 28% of truckers amy be at risk, compared to around 10% in the general population, said Patty.

Drivers with certain risk factors for OSA would be evaluated by a DOT provider and, if necessary, referred to their private physician for a sleep study.

It is estimated that 45% to 50% of (at risk) drivers will need additional evalation, and 70% of that outcome would need treatment known as the CPAP therapy; or Continouse Positive Airway Pressure.

Drivers diagnosed with OSA would need at least one week of treatment before they could get back behind the wheel. They would need to meet a minimym compliance of four hours or more each night 70% of the time, with periodic re-evaluations to maintain their license.

Trucking companies and independent drivers aren’t embracing the proposed rules. The most talked about is cost. On average, and depending on the severity of a persons OSA, CPAP machines and specific testings could cost up to $1,000.

  Cost concerns go well beyond intitial diagnosis and treatment.

DOT made is very clear that ‘If they are not compliant, they are disqualified to drive.’  Trucking companies can have a driver they depend on that can’t drive, and at this point, nobody knows how they get re-qualified. They are still under determination for what that may mean.

  It could be six months to a year before the proposal is finalized.