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

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FATIGUE MANAGEMENT

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Brenden
Meet

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Meet the boys!

5. Let’s look at
ALL THE FACTS

6. 74%
Canadians are not getting the
recommended 7-9 hours

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

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On average Canadians are getting almost 1 hour less sleep per night than they did in 2005

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

10. About Melatonin Darkness Regulates Sleep Cycles Light
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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

11. Circadian Rhythm 1-3 am 1-3 pm 2 PRONOUNCED DIPS:
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Circadian Rhythm
1-3 am
1-3 pm
2 PRONOUNCED DIPS:

12. 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

13. 7-9 h
Basal Sleep
Amount of sleep your body needs on a regular basis for optimal performance

14. 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

15. First Half of Sleep
Stage 1
Stage 2
Stage 3
REM

16. Second Half of Sleep
Stage 1
Stage 2
Stage 3
REM

17. Most Common Sleep Disorders
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Most Common Sleep Disorders

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Insomnia

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

20. Causes of Insomnia
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21. Insomnia Strategies Breath Work Visualization
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Insomnia Strategies
Breath Work
Visualization
CBT (Cognitive Behavioral Therapy)

22. 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
Healthy Sleep for the Workplace

23. 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

24. 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
Healthy Sleep forthe Workplace

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Sleepiness Effects

26. Cognition is Compromised
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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

27. Slows Down Thought Process and Memory
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Slows Down Thought Process and Memory

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Impairs Judgement

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Slows Reaction Time

30. Driver Fatigue Accounts for an Estimated 20% of All Crashes
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Driver Fatigue Accounts for an Estimated 20% of All Crashes

31. Causes Irritability and Anger
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Causes Irritability and Anger

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Sleep affects our Psychological Health every bit as profoundly as it does our Physical Health.

33. MENTAL HEALTH PROBLEMS CAN EFFECT SLEEP
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MENTAL HEALTH PROBLEMS CAN EFFECT SLEEP
SLEEP PROBLEMS CAN EFFECT MENTAL HEALTH

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Improving the quantity and quality of your sleep can help to alleviate symptoms of mental illness.

35. Strategies for Challenging Schedules
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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

36. Top Tips for HEALTHY SLEEP sleepwellconsulting.ca | sleepwellbaby.ca36
Top Tips for
HEALTHY SLEEP

37. SHUT DOWN
Electronics before bed

38. ENOUGH TIME ALLOW To Sleep sleepwellconsulting.ca | sleepwellbaby.ca38
ALLOW
ENOUGH TIME
To Sleep

39. Family Meeting

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

41. A SLEEP SANCTUARY Make Your Room
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Make Your Room
A SLEEP SANCTUARY

42. Avoid Stimulants Avoid caffeine, nicotine, alcohol and sleep
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Avoid Stimulants
Avoid caffeine, nicotine, alcohol and sleep
disrupting drugs near bedtime.

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Nap Smart

44. LIFESTYLE HYDRATE, EAT HEALTHY, EXERCISE
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LIFESTYLE
HYDRATE, EAT HEALTHY, EXERCISE

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

46. 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