It seems like every day we learn more about the importance of a full night of beneficial and restorative sleep; we understand that it impacts every portion of our lives and without it, we are vulnerable to a myriad of diseases and chronic conditions. Yet, for many of us and for many reasons, that type of sleep is so very difficult to come by.
Unfortunately, as we age it becomes even harder. Older adults face a reduction in the quantity and quality of deep sleep, the stage that beneficially overhauls our cardiovascular, immune and metabolic systems and refreshes learning and memory abilities. Beginning in our 30s, each decade represents a significant decline in the restorative deep sleep we experienced when young.
In addition, our sleep also becomes more fragmented; we wake up more during the night, perhaps because of a weakened bladder or aches and pains.
Scientists also have determined that the circadian rhythms (the body’s internal wake/sleep clock) of older people change, resulting in our bodies calling for earlier bedtimes and earlier risings which can disrupt our sleep cycles.
Ageing in general can cause a deterioration in our health, but we are learning that the deterioration of our sleep may be more in play than we previously thought. As we age, we should continue to pay attention to our sleep patterns and discuss them with our doctors. There are steps that can and should be taken to improve and maintain a better night’s sleep….learn about them
Posted 1 year ago at 1:12 pm. Add a comment
A new report issued earlier this month by the Governors Highway Safety Association identifies drowsy driving as the factor in crashes that claimed 5,000 lives in 2015. It is estimated to cause 20 percent of all traffic deaths which increased by 8 percent last year. The annual cost of fatigue related accidents that cause injury or death is $109 billion, not including property damage!
Because nearly 84 million sleep deprived Americans are on the road each day, the National Highway Traffic Safety Association (NHTSA) has expanded its definition of impaired driving to include drowsy driving, in addition to drunk, drugged and distracted driving. The drivers who are at greater risk of driving while tired are teens and young adults, shift workers and those with sleep disorders. Too little sleep causes drivers to react more slowly, resulting in injuries and death.
The report recommends Americans change their view of sleep; it should be considered an essential element of a healthy life, along with eating right and exercising.
Posted 2 years, 2 months ago at 9:59 am. Add a comment
An influential of panel of experts gathered by the World Health Organization (WHO) have concluded that drinking coffee regularly could protect against two different types of cancer, uterine and liver, although it is not clear why. As recently as 1991, researchers described coffee as ‘possibly carcinogenic’ with links to some cancers. But since then a large body of research has portrayed coffee (for those who drink it regularly) as a surprising elixir, finding lower rates of heart disease, Type 2 diabetes, neurological disorders and several cancers.
This is very good news since it is estimated that 64 percent of Americans drink at least one cup of coffee per day. Last year a panel of scientists working on the government’s 2015 dietary guidelines said there was “strong evidence” that three to five cups of coffee daily were not harmful and might reduce chronic disease.
A note of caution…the WHO’s cancer agency has announced that drinking extremely hot (150 degrees Fahrenheit or higher, really too hot to drink) coffee or tea may promote esophageal cancer, so do wait a few minutes before taking that first sip.
So go ahead and enjoy that cup or cups of coffee…..
Posted 2 years, 4 months ago at 11:21 am. Add a comment
Chronic insomnia is defined as at least three restless nights per week for at least three months. Have you been experiencing this? If yes, you are not alone! The American College of Physicians (ACP) reports that 6-10 percent of people in the United States have insomnia; this percentage may be even greater among the shift work population.
Often figuring out what to do about it causes even more sleeplessness. A new report issued by the ACP suggests that cognitive behavioral therapy (CBT) might be worth a try. The physicians acknowledge that, while it may not have better results than sleep medications, it does have far fewer side effects.
Learn more about CBT and how it may work for you at the Huffington Post…..
Posted 2 years, 6 months ago at 10:23 am. Add a comment
At Working Nights we often discuss the importance of sleep and the obstacles shift workers face in trying to get enough of it. Lack of sleep is not only a major issue for shift workers but for many adults (and unfortunately, a growing number of children) in the world. The Centers for Disease Control and Prevention (CDC) report that, according to a new sleep study, more than one third of adults in America are not getting enough sleep on a regular basis. This study is the first to document estimates of self-reported healthy sleep duration (identified as 7 hours or more) in all 50 states and Washington, D.C.
To learn more about the study and about some steps you can take to increase the quantity and quality of your sleep, go to the Centers for Disease Control and Prevention website.
Posted 2 years, 8 months ago at 9:46 am. Add a comment
Ask yourself how often you get a full uninterrupted night’s sleep… do you ever? If your answer is sometimes, rarely or never, you are not alone!
We now know that sleep impacts EVERY part of our mental, physical and emotional lives and that it is the number one ingredient for optimum health. Knowing that, we usually worry about the number of hours of sleep we get and do not as often consider the quality of those hours. A recent study suggests we should….read about the impact of disrupted sleep at (e) Science News.
Posted 2 years, 11 months ago at 1:44 pm. Add a comment
Sleep is a subject being studied by researchers more than ever as they continue to learn how it impacts every part of our mental, physical and emotional lives. Working Nights discusses it often since shift workers, due to their unique hours and the disruption of their circadian rhythms, get less sleep than the day working population.
The Centers for Disease Control and Prevention (CDC) call insufficient sleep a public health epidemic. The National Sleep Foundation reported in their 2013 survey that one in five Americans get less than six hours of sleep on an average work night.
As we approach winter and cold and flu season, we need to try even harder to get more undisturbed quality sleep (we are turning the clocks back this Sunday, November 1st, so there is an extra hour!). Working Nights looked at the results of a new UC San Francisco study on the relationship between shortened sleep and catching a cold or virus. Those results show that those who slept less than six hours a night were 4.2 times more likely to catch a cold; the odds increased for those who slept even less!
Learn more about the study and its results at (e)Science News.
Posted 3 years ago at 3:38 pm. Add a comment
In recent years there have been numerous articles written about the physical toll of being sedentary. Excessive sitting is associated with 34 chronic diseases and conditions! Studies show that sitting too much has been linked to cardiovascular events like heart attack, heart disease death, overall death and death from cancer. It has also been associated with high blood pressure, obesity, bad cholesterol and too much belly fat.
Dr. David Alter, the senior scientist of a new study on sitting at the University Health Network (UHN) in Toronto said, “More than one-half of an average person’s days is spent being sedentary — sitting, watching television or working at a computer.” Studies have reported that people who sit for long periods were 24 percent more likely to die from health problems during the studies, which lasted between 1 and 16 years, compared to those who sat less.
And now the results of a new study in Australia indicate there is yet one more reason to get up from your chair….in addition to the physical impacts, there is evidence that there is a link between too much sitting and emotional stress; that is the more sedentary a person was, the more likely he or she was to feel anxious. Only nine studies have so far examined this link, so additional research is needed.
However, ultimately, the bottom line is sitting for a long period of time is bad for you, even if you are active and exercise regularly. Knowing this, make a point of getting up every hour or so….grab a drink, walk over to a co-worker’s desk, choose to stand more when you have a choice…it is worth it!
Posted 3 years, 3 months ago at 10:18 am. Add a comment
…and in this case, also easily accessible and good for us. What could it be you ask? The answer is water, which is essential to keeping us alive since all the systems of our body require it to function properly, but which also has so many other benefits.
Simply by drinking water and staying hydrated, shift workers can lose weight, feel less stressed and get sick less, maintain optimum body temperature and regulate blood pressure. It almost seems too good to be true, but it is. Because the body is more than fifty percent water, even a slight reduction in hydration has a significant impact on all parts of it. Sipping on water during a stressful shift can ease tension, reduce the strain on your heart and increase your energy level which is especially needed when working shifts.
Studies show that people who drank two 8 ounce glasses of water before each meal lost weight, while the control group who did not drink before eating but had the same diet, did not. Water fills you up, resulting in eating less and drinking fewer high calorie beverages. Staying hydrated also keeps your mucus membranes moist; when they are dry, flu and virus germs can more easily enter your body.
The amount of water needed to stay properly hydrated is based on your age, health and weather conditions; it differs for everyone. Keep in mind that when you exercise in hot humid weather, you can become dehydrated within 30 minutes. Take regular breaks, wear appropriate clothes and drink water approximately every 20 minutes.
Try to make taking a water bottle with you part of your daily routine….maybe add some lemon or lime juice for some added flavor!
Posted 3 years, 4 months ago at 12:07 pm. Add a comment
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 3 years, 8 months ago at 11:39 am. Add a comment
There is more good news for shift workers who rely on caffeine to keep alert while working their unique hours. A panel of experts submitted an advisory report to the U.S. Department of Agriculture and the Department of Health and Human Services. This report will help shape the 2015 Dietary Guidelines for America which are the official government dietary guidelines due out later this year. In it they advised that up to 5 cups (8 oz cup) of coffee or 400 milligrams of caffeine can be consumed daily without any detrimental effect. This is the first time that caffeine has been mentioned in the report which is submitted every five years.
The advisory committee noted that in addition to not being associated with health risks, there is evidence of health benefits such as reducing the risk of developing cardiovascular disease and type 2 diabetes. However, they warned that children and pregnant women should limit their caffeine intake and that caffeine should not be mixed with alcohol. Also, remember that caffeine can disturb your sleep, so drink that last cup at least 6 hours before going to bed.
Posted 3 years, 8 months ago at 11:25 am. 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 3 years, 9 months ago at 11:54 am. Add a comment
Good news for shift workers! The Wall Street Journal is reporting that recent sleep studies have found that 7 hours is the optimal amount of sleep, not 8 as were recommended in the past. One study showed that cognitive performance increased as people got more sleep, reaching a peak at seven hours before starting to decline. Another found the lowest mortality and morbidity with 7 hours. Researchers are also reporting that too much sleep may be as harmful as too little sleep. The new sleep guidelines are expected to be issued in 2015.
Experts agree though that the optimal amount of sleep is what is right for each individual. Learn how you can determine what is right for you and learn more about the new sleep studies..
Posted 4 years, 3 months ago at 9:30 am. Add a comment
Falls occur throughout the world at an amazing rate. According to the World Health Organization, falls are the second leading cause of accidental or unintentional injury deaths worldwide. In the United States, the National Safety Council reports that falls are one of the leading causes of unintentional injuries in the United States.
The chances of falling, slipping and tripping increase with inattention, illness, fatigue, and haste. Shift workers need to be aware of this as studies show that the disruption of normal sleep patterns due to shift work can cause drowsiness or fatigue, which can lead to increased workplace injuries.
The costs resulting from these falls are significant for all involved.
However, there is some good news out there about how we can begin to cut fall injuries.
Researchers studying falls report that people who were taught to practice balance exercises each day had a 37 percent reduced risk of getting injured in a fall and a 61 percent lower risk of experiencing a broken bone from the fall, compared with those who didnt do the exercises. Those are startling findings! While the researchers cant fully explain why improved balance prevents injuries, they have theorized that those with a good sense of balance are aware milliseconds sooner that they are falling and use primordial instincts to make adjustments and reduce damage from the impact.
What do these balance exercises consist of? They are as simple as standing on one foot for a count of 10 to 20 seconds a few times a day(holding onto something if needed) or putting on your socks while standing (leaning against a wall or bed is fine). So simple, but what a difference they can make!
Posted 4 years, 9 months ago at 10:34 am. Add a comment
Happy New Year! For many of us, this is often the time of year when, after having made New Year’s resolutions, we begin to slide and eventually, go back to our old undesirable ways. One proof of this is evident by gym statistics: memberships increase 12% in early January but most of those members stop going by March. Sixty-seven per cent of gym memberships are never used!
Why do we do this every year? We jump in with good intentions but do not seem able to sustain them; according to the University of Scranton Research, only 8% of people actually achieve their resolutions. A professor of neurology and the director of the UCLA Sleep Disorders Center, Dr. Alon Avidan, has an answer to that question and that answer is sleep or the lack of it. He says, “Improving sleep during the nighttime can really be very effective in improving quality of life in the daytime. Studies show that lack of sleep has an impact on weight gain and obesity, as well as memory, longevity and depression.
He suggests our primary New Year’s resolution should be getting more and better sleep; with our mind clearer and our body rested, our other resolutions will be more achievable.
Sleep, of course, is always in the forefront of shift worker’s minds. While getting enough quality sleep is difficult for day time workers, it is even harder for shift workers. A concerted effort has to be made to prepare a dark, quiet, tech-free environment for sleeping and then use it! By making sleep a priority, we can take the first step towards achieving our other goals.
Posted 4 years, 10 months ago at 11:40 am. Add a comment