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How are you feeling this week….even more tired than usual? That may be due to Daylight Saving Time which occurred this past weekend. As we move the clocks forward, we lose an hour of that so very essential and precious sleep. On March 9 the Wall Street Journal published an article examining the side effects and repercussions of that lost hour (that loss has an even greater impact on shift workers!). To learn more, go to the Wall Street Journal……
Posted 2 years, 3 months ago. Add a comment
So begins an article by Sumathi Reddy published in the Wall Street Journal earlier this week. How many times have you been given or have you given that advice over the years? Did you know that behind that simple phrase is a complex series of psychological processes that calm the body, help control pain and slow the heart? According to doctors and psychologists, breathing and controlling your breath is one of the easiest ways to improve mental and physical health, without medication and equipment!
By training themselves to breathe more slowly and properly, shift workers may be able to achieve long term health benefits. Go to the Wall Street Journal to learn more…..
Posted 2 years, 4 months ago. Add a comment
Social media is proving to be an important tool for employers trying to encourage their employees to participate in Wellness Programs or to achieve weight/health goals. With much of the population looking at text messages, Facebook and Twitter each day, it appears to be the wave of the future.
The question at this point is how it should be used; many companies are coming up with ways it can be the most effective for their employees. Chilton Hospital in New Jersey had tried for years to engage its employees in programs and initiatives aimed at promoting well-being and reducing health care costs. The resulting behavior changes were minor and covered only a small number of employees. Then in 2011, Chilton tried a new approach; they entered a county-wide 100 day fitness challenge where employees from local companies formed teams of 6 and vied to see who could walk the most, lose the most weight and eat the healthiest. Participants logged onto a Facebook-like social network where they reported results and cheered each other on. As an incentive to participate, Chilton did offer a cash reward of $150 each to members of the winning team and $500 to the person who lost the most weight. Ultimately though, money was not the driving force; it was the challenge and online camaraderie that pulled people in.
Another company, incentalHEALTH, surveyed the participants in its own Wellness Program about their use of social media. It found that 90% of them were on Facebook and 81% texted daily. With this information, the company created a model which delivers wellness information via daily coaching texts and a Brag to Facebook feature. Other features being considered are online wellness journals, discussion groups and progress reports that can be shared with others.
There is an ever growing list of services and apps now available (with more and more coming out each day) for those companies interested in promoting wellness through social media. What better way to get people involved and to change unhealthy behaviors than by employing a media that is an integral part of so many their lives?
The results of two studies released in January will attack the couch potato tendencies present in many of us! Too much time in front of a TV or computer appears to dramatically increase the risk of heart disease and premature death from any cause, even regardless of how much exercise a person gets. Taking plenty of breaks, even if they are as little as one minute, appear to be good, both for people’s hearts and their waistlines. Continue Reading…
Posted 6 years, 5 months ago. Add a comment
Sleep plays a crucial role in the development of memoriesâ€¦.but lack of sleep may actually help you put your bad experiences aside!
Researchers showed healthy volunteers video clips of both safe driving and unexpected motor vehicle accidents. After viewing the clips, half of the volunteers were deprived of sleep while the other half received a normal night’s sleep. Sleep deprivation eliminated the fear-associated memories. The researchers suggest this may be due to the lack of memory consolidation that typically occurs during sleep.
So, if you’re not looking forward to unsettling holiday parties, stressful family events, too much overtime work, or dealing with the loss of a loved one – take it easy. But don’t be too focused on getting extra sleep. A little sleep deprivation may be a good thing. Just make sure you’re rested enough that you’re ready for what you need to do, whether work or play!
Happy Holidays from WorkingNights.
©2010 Circadian Age, Inc. ˜Working Nights”
Posted 6 years, 6 months ago. Add a comment
All around the world people are celebrating the rescue of the 33 Chilean miners trapped underground for ten long weeks. And, at Working Nights we’re celebrating too! Like everyone else, we’re ecstatic that the trapped miners were brought to safety. But we’re also celebrating from a shift worker perspective! This is a story about the good that happens when shift workers join together to help other shift workers. This tale is a collaboration of shift workers “ from all walks of life“ miners, government workers from multiple countries, small business men from the U.S. and Chile, and others.
In this case, employees from Layne Christianson Co., whose largest business is drilling water wells, and Geotec Boyles, SA, Lane Christianson’s partner in Chile, worked round-the-clock for 33 days to save the trapped miners. The miners were buried nearly 2,300 feet underground after a cave-in. The Layne/Geotec workers drilled a 2,300-foot tunnel that was 28 inches in diameter; it was large enough for the 26-inch rescue capsule to fit through. Others were working 24/7 as well. NASA designers worked with the Chilean Navy to design the 13 foot long, 925 pound rescue capsule which the Chileans named Phoenix.
Achieving success took whole-hearted co-operation among all parties involved, starting with the miners themselves. These 33 men lived on rations normally meant to sustain them for no more than two or three days. Under the extraordinary leadership of their foreman, the men shared what little they had. They shared the conviction that each man’s survival depended on all of the others down there surviving too. The miners’ only contact with the outside world was through tiny drill holes used to send down food, water, medicine and games.
Agriculture, forestry, fishing, hunting, and mining workers have historically worked long hours in difficult conditions. But 33 days straight takes the cake! Hopefully all shift workers that participated in this rescue, and all people working shift work will celebrate this great accomplishment.
©Circadian Age, Inc. ˜Working Nights”
Posted 6 years, 8 months ago. Add a comment
So much of work these days is team based, requiring groups of diverse people to work together on complex or risky initiatives. Consider the challenges that shift working groups face like workers overseeing our nuclear power safety, emergency medical teams, miners working deep underground, shift workers on oil rigs around the world…How can work be any more complex or risky than in these environments?
A recent study co-authored by MIT, Carnegie Mellon University, and Union College researchers, and published Sept. 30, in the advance online issue of the journal Science, addresses the cognitive capabilities of a team, as opposed to the intelligence of individuals. The study found that collective intelligence among groups of people who cooperate well is linked to the number of women in the group. The researchers reported that groups whose members had higher levels of “social sensitivity” were more collectively intelligent. The teams containing more women demonstrated greater social sensitivity and in turn greater collective intelligence.
So what is meant by the term socially sensitive? In the case of this study, it meant discerning emotions from looking at peoples’ faces. For an excellent book that will help you to improve your ability to read peoples’ faces, look up Emotions Revealed by psychologist Paul Ekman. The book shows how the following emotions are revealed through facial expression (including photos!).
1. Grief, sadness
4. Contentment, Enjoyment, sensory pleasures
6. Disgust, contempt
Interestingly, the average and maximum intelligence of individual group members did not significantly predict the performance of their groups overall. Having a lot of smart people in the group didn’t automatically cause the group to rise to the top. In the study, 699 people were placed in groups with two to five members. The groups worked together on tasks ranging from puzzles to negotiations, brainstorming, games and complex rule-based assignments. Only later, when analyzing the data, did the researchers notice that the number of women in a group seemed to predict higher functioning teams.
Obviously, many men are also socially sensitive. The study researchers stated that they believed that having group members with higher social sensitivity is better regardless of whether they are male or female. Perhaps it would be good to study the social sensitivity of shift workers. After adjusting for the impact of sleep deprivation, shift workers are probably a pretty socially sensitive group. After all, it takes a certain amount of social smarts to work 24/7 and stay safe and healthy and connected with family and friends. And, these jobs do require a heightened amount of teamwork for success.
©2010 Circadian Age, Inc. ˜Working Nightss’
Posted 6 years, 8 months ago. Add a comment
The fifth edition of Diagnostic and Statistical Manual of Mental Disorders (DSM-5) won’t be published by the American Psychiatric Association APA) for a few years (May 2013). However, developing the roadmap of psychiatric diagnoses is a huge initiative as feedback is being sought from over 600 global experts. The DSM provides the standard classification of mental disorders used by mental health and other health professionals for diagnostic and research purposes. In addition, insurance companies use the DSM diagnoses to determine which psychiatric conditions will be covered by health insurance.
Over the years since the last DSM was published (1994), new research has been published on many psychiatric conditions. New research leads to new opinions on the identification and treatment of disorders. Sleep disorders, many of which often plague shift workers, have received a significant amount of attention in recent years and as a result, the current draft of the DSM-5 includes information that shift workers and their employers should be aware of. The recommendations for revisions to the DSM are posted on the APA’s web site for the manual www.DSM5.org. Public review and written comments are welcome. Comments will be reviewed and considered by the DSM-5Work Groups.
The sleep disorder work group is recommending greater inclusion of sleep disorders. This is being proposed primarily as a way to educate non-expert sleep clinicians (such as psychiatrists and general medical physicians) about sleep disorders that have mental as well as medical/neurological aspects.
Among the changes being recommended the significant ones impacting shift workers include:
1. Adding obstructive sleep apnea hypopnea syndrome to the DSM-5: this disorder was previously contained under the sleep disordered breathing category. Obstructive sleep apnea is associated with snoring, obesity, increased waist girth, and male gender. Central sleep apnea is most strongly associated with advanced age, heart failure, and diabetes. Cardiac problems associated with obstructive and central apnea are different.
- Obstructive sleep apnea is associated with ventricular ectopy which is often experienced as a strong or skipped heart beat resulting from abnormal electrical activation originating in the ventricles (heart’s lower chambers) before a normal heartbeat would occur. Studies have indicated that sleep apnea promotes ventricular ectopy.
- Central sleep apnea is more strongly associated with atrial fibrillation. During atrial fibrillation, the heart’s two upper chambers (the atria) quiver instead of beating effectively. Blood isn’t pumped completely out of the chambers, so it may pool and clot. If a piece of a blood clot in the atria leaves the heart and becomes lodged in an artery in the brain, a stroke results. About 15 percent of strokes occur in people with atrial fibrillation.
People with coronary artery disease whose blood oxygen is lowered by sleep disordered breathing may be at risk of ventricular arrhythmias and nocturnal sudden death. CPAP treatment may reduce this risk. Sleep disordered breathing, including apnea, may cause coronary artery disease and hypertension.
2. Adding primary central sleep apnea to the DSM-5. See 1. above. Point is to separate obstructive and central sleep apnea as the risk factors and outcomes for each are different.
3. Adding restless leg syndrome to the DSM-5. According to the DSM web site the rationale is that RLS is a sufficiently common syndrome to merit elevation to an independent category. In national and international studies the prevalence of RLS appears to be between 7-10% of the population, depending upon age and gender.
4. Including circadian rhythm, delayed sleep phase, advanced sleep phase, irregular sleep wake rhythm and free-running sleep disorders in the DSM-5 as separate subtypes. The rationale for this proposed change is based on new data indicating not only the differences in clinical characteristics, but also the underlying pathophysiology and in some cases, genetic basis for the different types of circadian rhythm sleep disorders.
To read more about other primary sleep disorders, follow the links below:
Primary Sleep Disorders
307.42 Primary Insomnia307.44 Primary Hypersomnia 347.00 Narcolepsy 327.3x Circadiam Rhythm Sleep Disorder 307.47 Nightmare Disorder
©2010 Circadian Age, Inc. ˜Working Nights”
Posted 6 years, 9 months ago. Add a comment
According to a new study being presented tomorrow at SLEEP 2010, the 24th annual meeting of the Associated Professional Sleep Societies LLC, getting extra sleep over an extended period of time improves athletic performance, alertness and mood. In this small study, football player participants extended their sleep for seven to eight weeks during the season, obtaining as much sleep as possible and aiming for a minimum of ten hours of sleep each night. By substantially increasing their length of sleep, the players decreased daytime sleepiness and fatigue and felt increased vigor towards the end of their season. For more details click here. This study supports other research indicating that sleep improves the performance, alertness and mood of shift workers.
Is employee morale low at your company? Employee morale is higher when companies provide shift work lifestyle training. Nearly 60% of employees at companies providing shift work lifestyle training rank their morale as good or excellent compared 35% without shift work training.[i]
Some shift workers are at a greater risk for cardiovascular disease. Want to save upwards of $6,500 for each of these at-risk employees per year? And, protect your employees from this number one killer!
Workers in shift work operations generate, on average, more health care costs than other workers. How about reducing overall company health care costs by 17% to 37% by targeting this population and helping them improve their health?[ii] Other cost savings may also be possible, including safety incident and workersâ€™ compensation costs. Worker productivity may increase, possibly even up by 39%.[iii]
In extended 24-hour operations, a well-designed shift schedule or roster is unlikely to provide adequate protection from worker fatigue. An integrated risk management system incorporates data analysis and training towards an effort of reducing fatigue and reducing a company’s costs, risks, and liabilities.[iv]
Among the shift worker population, 71% of men and 53% of women are overweight, 54% of workers have smoked or currently smoke, only 27.5% workers report having good nutritional practices, and 77% report not exercising regularly. Add to this the sleep deprivation statistics, 27% of shift workers report making mistakes of inattention several times per month, and it’s clear that both shift workers and their employers would benefit from worker health and lifestyle training.[v] In addition, a fatigue management program would help target the reasons shift workers aren’t always as attentive and productive as day-time workers and help companies and employees develop some initiatives to reduce employee fatigue levels.
Each of the examples above show the overwhelming benefits to a company and its employees when an employee health and shift work lifestyle training program tailored to the company’s needs is implemented……..It’s all in the details, so read on for more information about targeting a program for your operation….. Continue Reading…
Researchers report that up to 95% of people do not get enough potassium. Failing to meet the standard recommended daily intake levels can lead muscular cramps, twitching, and weakness, poor reflexes, fatigue, kidney failure, lung failure, and cardiac arrest. Also, too little potassium can result in insomnia, cognitive processing delays, and depression. Getting enough potassium is important for shift workers who are already susceptible to sleep disorders, such as insomnia and restless leg syndrome, as well as fatigue. When working shift work, it’s important to pay attention to eating nutritiously, which isn’t always easy to do. Planning meals ahead is often the only way to guarantee a balanced diet when working nights, in particular.
Posted 7 years, 1 month ago. Add a comment
Almost all serial killers are men. That’s ’cause women like to kill one man slowly over many, many years. (Robert Duchaine)
Men who consistently leave the toilet seat up secretly want women to get up to go the bathroom in the middle of the night and fall in. (Rita Rudner)
I found out why cats drink out of the toilet. My mother told me it’s because it’s cold in there. And I’m like: How did my mother know THAT? (Wendy Liebman)Â
Laughing puts us in a positive mood. The physiological reaction to humor results in lower stress hormone levels, increased immune activity, and lower cholesterol and blood pressure. Repetitive laughing has similar effects on the body as moderate exercise, according to a study from Loma Linda University’s Schools of Allied Health and Medicine.
Laughter is good for preventing heart disease. People with heart disease were 40 percent less likely to laugh in a variety of situations when compared to people of the same age without heart disease. In this study, researchers from University of Maryland School of Medicine surveyed 300 people. Half did not suffer from heart disease while half had either suffered a heart attack or undergone coronary artery bypass surgery. The survey questionnaires included multiple-choice questions to see how much or how little people laughed in certain situations, and to measure anger and hostility. The most significant finding from the study was that people with heart disease responded less humorously to everyday life situations. They generally laughed less, even in positive situations, and they displayed more anger and hostility.
As adults, we laugh about 35 times an hour during conversations with either friends or strangers.* When we laugh, 15 facial muscles contract, stimulating the zygomatic major muscle, causing your upper lip to lift up. The respiratory system is impacted so that air intake occurs irregularly, making you gasp. In extreme circumstances, tear ducts are activated, so that while the mouth is opening and closing and the struggle for oxygen intake continues, the face becomes moist and often red or purple. We may giggle or laugh out loud.
While many of us may laugh at a joke during a good movie or television show, the truth is that most of us laugh as a result of human interaction. Have less interaction with others? You’re likely to laugh less…..and this brings us to shift workers. When working nights and sleeping days, it can be difficult to find time to see other people. But, it’s important to keep a social life. Laughter connects us with others. A good laugh reduces stress and tension and takes our focus away from negative feeling, such as anger and guilt. It’s healthier to laugh with friends and co-workers about life’s frustrations, rather than complaining about them. Laughter is contagious.
Most importantly, remember:
Never be afraid to laugh at yourself, after all, you could be missing out on the joke of the century.
– Dame Edna
*Do Children Laugh Much More than Adults? Rod A. Martin. Downloaded on May 13, 2010 from http://www.aath.org/articles/art_martin.html.
©Circadian Age, Inc.˜Working Nights”
Posted 7 years, 1 month ago. Add a comment
Work can be hugely stressful. In fact, twenty-five percent of Americans say that their job is their greatest contributor to the angst in their lives. And, clearly there are other stresses too. Pressure, anxiety, and tension can result in headaches, sleep disturbances, difficulty concentrating, short tempers, upset stomachs, low morale, and general life dissatisfaction. Shift workers can experience extra stress as a result of working variable hours, getting less sleep, having little access to family members and friends, leading to increased isolation and lack of support.
Stress can be reduced though, and here are some ideas to help. Continue Reading…
Posted 7 years, 2 months ago. Add a comment
Did you know that 30-40% of adults report some symptoms of insomnia within any given year? But that’s nothing…according to the National Sleep Foundation, over 60% of people who work shifts report that they suffer from insomnia. And, 30% of shift workers claim that they’re excessively tired all the time. People who work shifts are twice as likely to fall asleep at the wheel as those working during the day-time. Continue Reading…
Posted 7 years, 2 months ago. Add a comment
Johah Lehrer has written a terrific summary pointing to what we gain and what we lose when we don’t get enough sleep. Watching his wife sleep comfortably and soundly, while he lies awake with insomnia, Lehrer reviews the literature, touching on how the brain replays our own experiences over and over again, sketching them deeply into the neural networks of our brains. This cements our long term memories. Lehrer also points outÂ that REM sleep helps make us more creative and lets us integrate new information into our problem solving.
To read the entire article, click here…
Jonah Lehrer is a contributing editor at Wired Magazine. He’s the author of How We Decide and Proust Was A Neuroscientist and blogs at The Frontal Cortex.
Posted 7 years, 3 months ago. Add a comment