ellness Seminars W CIGNA Behavioral Health Get a Good Night’s Sleep

2 Your Presenter: Arleen Fitzgerald Eden Prairie, Minnesota

3 Seminar Goals Learn sleep facts, consequences of sleep deprivation, and common myths about sleep Learn how sleep works and what interferes with good sleep Learn the basics about a variety of sleep disorders Gain some tips on good sleep hygiene Know the benefits of your EAP

4 Sleep Facts ~ Source: National Sleep Foundation ~ American adults average seven hours of sleep on weeknights – an hour less than sleep experts recommend Half of American adults have experienced insomnia at least a few nights during one week of the previous year Women are more likely than men to have insomnia 53% of American adults have driven while drowsy. 20% say they have dozed off while driving 11% use prescription and/or over the counter medications to help them sleep 46% of U. S. adults need an alarm clock to wake up four or more mornings a week

5 Consequences of Sleep Deprivation and Sleep Disorders Industrial accidents Motor vehicle accidents Impaired judgment on the job Impaired social relationships Impaired family relationships Impaired emotional functioning

6 How Sleep Works Quiet sleep (non-REM) – Stage 1 – Stage 2 – Stages 3 and 4 Dreaming sleep (REM)

7 The Epworth Sleepiness Scale How likely are you to doze off or fall asleep in the following situations, in contrast to feeling just tired? Use the scale on the right to choose the most appropriate response for each situation. SituationChance of Dozing 1. Sitting and reading 2. Watching TV 3. Sitting, inactive in a public place (i.e., a theater or a meeting) 4. As a passenger in a car for an hour without a break 5. Lying down to rest in the afternoon when circumstances permit 6. Sitting and talking to someone 7. Sitting quietly after a lunch without alcohol 8. In a car, while stopped for a few minutes in traffic If your scale adds up to 10 or more, you may have significant sleep deprivation or a sleep disorder. Please see your healthcare provider or contact a sleep disorder clinic. 0 = would never doze 1 = slight chance of dozing 2 = moderate chance of dozing 3 = high chance of dozing ~ Source: Park Nicollet HealthSource ~

8 Habits That Disturb Sleep Caffeine Smoking or chewing tobacco Alcohol Sedentary lifestyle Sleep disturbing bedroom Erratic schedule Reduce alcohol intake, especially 2 hours before bedtime

9 Sleep Disorders Insomnia – Transient insomnia – Learned insomnia Breathing disorders in sleep – Snoring – Sleep apnea Movement disorders in sleep – Restless leg syndrome – Periodic limb movement disorder

10 Sleep Disorders Sleep timing – Delayed sleep phase syndrome – Advanced sleep phase syndrome – Jet lag – Sunday insomnia – Shift work – Seasonal affective disorder Differences in sleep timing caused by jet lag and shift work are possible attributes of sleep disorders.

11 Practicing Good Sleep Hygiene Establish relaxing pre-sleep rituals Avoid caffeine within 4 – 6 hours of bedtime Avoid nicotine close to bedtime or during the night Use bedroom only for sleep and sex If unable to fall asleep within 15 – 20 minutes, leave the bedroom and do a non-stimulating activity Reduce use of alcohol, especially within 2 hours of bedtime

12 Benefits of the EAP Confidential Prepaid Available 24 hours a day, 7 days a week Appointment offered within 48 hours Telephonic consultation available Household benefit Childcare, eldercare, & legal concerns