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 1 month 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 months, 3 weeks 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 4 months, 2 weeks ago at 12:07 pm. Add a comment
Most of us know the importance of exercise, but still come up with excuses not to do any. It may be too hot, too cold, too wet or too snowy. You may be too tired, too busy or too stressed. It is not easy to start an exercise regimen; it is even more difficult when working evenings or nights. Yet, the benefits of exercise so outweigh any excuse we may come up with that it is worth a second look and try.
This week WebMD details the 12 Rewards of Exercise. All of the benefits discussed can only make our lives better; how would you like to get a better night’s sleep, have more energy, be more productive and be less stressed? And these are only some of the rewards……
Keep in mind that you don’t have to start running marathons. Find an activity or exercise you are interested in and like; find the time to do it (there is always some time available) and go from there. Who knows…..you may eventually be in that marathon!
Posted 5 months, 1 week ago at 12:28 pm. Add a comment
Last week on April 14th, International Moment of Laughter Day was celebrated. Never heard of it? It was created by Humorologist Izzy Gesell and its goal is to encourage people to laugh.
You may have heard the saying ‘Laughter is the best medicine’ and thought nothing of it. But in recent years, scientists have discovered it may be true! They report that when we laugh, the brain releases endorphins which help to relieve stress, reduce the sensation of pain and stimulate positive emotions. In addition, laughter increases oxygen to the organs, boosts circulation, helps you to relax and contributes to an overall sense of wellbeing.
One doctor says that laughing may provide the same benefits as a mild workout; as you laugh, move your arms …. your heart rate will increase.
Laughing certainly can’t hurt, so why not give it a try? Look for some ways to get yourself laughing: think of funny things you have seen or heard, buy a CD of your favorite comic and listen as you are driving, watch a funny movie or one of the YouTube videos of babies laughing (hard to resist!). There are many opportunities out there that may make you laugh, so let’s get started…’Have you heard the one about the horse who walked into a bar…..’
Posted 7 months, 2 weeks ago at 10:07 am. 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 8 months, 3 weeks 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 9 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 10 months, 1 week 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 1 year, 4 months ago at 9:30 am. Add a comment
Sleep, that often elusive (especially for shift workers) yet essential part of all of our lives, is in the news again because of a new study published in the journal Science last week.
Scientists at the University of Rochester have discovered that sleep, in addition to boosting learning and memory retention and helping us feel more rested and alert, also gives our brains the opportunity to˜take out the trash”. The trash is the toxic byproducts of activity during the daytime that need to be flushed out. The brain’s cleaning system goes into high gear when we are asleep by shrinking the cells in the brain allowing the cerebrospinal fluid to circulate throughout the brain tissue collecting the waste and sending it into the bloodstream. From there it is carried to the liver for detoxification.
Dr. Charles Czeisler, chief of the division of sleep medicine at Brigham and Women’s Hospital, commented that the brain acts like a smart sanitation engineer; it’s easier to move the trash at night when the streets are clear. When we don’t get enough sleep or stay up all night, the toxins aren’t removed as efficiently as when we are sleeping. This explains why sleep deprivation has such strong and immediate consequences, such as mental fog and crankiness.
The results of this study are of great interest to Alzheimer’s researchers because one of the byproducts that is cleaned out daily is beta-amyloid, clumps of which form plaques found in the brains of Alzheimer’s patients.
If we didn’t already have enough reasons for trying to get enough sleep, this can certainly be added to our list!
Posted 2 years, 1 month ago at 11:34 am. Add a comment
The Wall Street Journal is reporting that forthcoming research from the Academy of Management Journal will show that workers reported lower stress levels at the end of their work day/night after spending a few minutes jotting down positive events at the end of their shift, along with why those things made them feel good. Can that simple step really help?
The researchers conducting the study tracked workers over a 15 day period. They logged their blood pressure and stress symptoms such as headaches, fatigue and difficulty concentrating. The researchers then noted the changes when, at the end of their shift, the workers wrote down their accomplishments from that day. Positive thinking eased the tension. Theresa Glomb, a co-author of the report, says that the most significant impact comes from writing down why those things made them feel good. She says that act highlights the resources and support a person has in their work life such as skills, a good sense of humor, an encouraging family or a compassionate boss. And the reflections do not have to be work-related as about 40% of the end of day reflections had nothing to do with work but still made the participants calmer once they went home.
A key point is to not make this activity a mandatory requirement; that could result in creating additional stress instead of reducing it! Why not give it a try?
Posted 2 years, 2 months ago at 12:25 pm. Add a comment
Restless legs syndrome (RLS) is a subject of concern to shift workers because it often disrupts their already limited hours of sleep. It is a disorder that causes a strong urge to move your legs, usually when you are sleeping or inactive, resulting in difficulty getting to sleep and maintaining sleep.
The good news is that researchers continue to study RLS in order to try to improve suffer’s sleep.Â Studies have shown that RLS patients’ sleep is not significantly improved even when their involuntary leg movements are reduced by certain drugs; this has been a mystery to researchers. However, new findings by Johns Hopkins researchers, published in the May issue of the journal Neurology, show this mystery may have been solved. To learn more about these results, read the article in e! science news.
Posted 2 years, 4 months ago at 11:27 am. Add a comment
Concerned about having that second or third cup of coffee? Recent studies indicate that maybe you shouldn’t be! An article in the June 9th issue of the New York Times Magazine describes the notable health benefits of moderate (3-4 5 ounce cups) coffee drinking for both men and women.
Scientists have linked coffee drinking to a reduction in the risk of developing Type 2 diabetes, prostate cancer, oral cancer, the most common skin cancer (basal cell carcinoma) and breast cancer recurrence. In addition, studies conducted on both animals and humans indicate the caffeine in coffee may have a role in preventing dementia. This is an encouraging and welcome discovery as the prevalence of Alzheimer’s disease is estimated to triple by 2050 as our population ages. Read this article …
Posted 2 years, 5 months ago at 4:00 pm. Add a comment
We all know that sleep deficit is a constant problem for many shift workers. And we also know that having a sleep debt impacts every faction of our lives. So the debate continues – what is the best way to make up that sleep? A May 20th article in the Wall Street Journal discusses this issue and offers some suggestions.
What is best for you, your schedule and your sleep type? Should you sleep binge, sleep bank or nap? Click here to learn more….
Posted 2 years, 6 months ago at 11:18 am. Add a comment
The Centers for Disease Control and Prevention (CDC) recently reported good news with regard to walking-more Americans are doing it! The percentage of adults who went on a 10 minute walk once a week increased from 56% in 2005 to 62% in 2010. Even better is the fact that this increase was seen across all regions, races and ages.
We are certainly heading in the right direction, but we do have room for improvement. Federal guidelines recommend that adults get 2½ hours of moderate (brisk walking) to vigorous (running) exercise each week. It is not always easy to find the time to fit exercise into our routine; it is even more difficult for shift workers.
Walking is one of the most popular and accessible of physical activities since it requires no equipment, can be done anywhere and by people of different athletic abilities. How to start? Take the stairs instead of the elevator, park farther away, walk inside or outside your building when taking a break at work. Small steps can literally translate into lifesaving benefits.
Regular walking can improve your mood, lower blood pressure, help to manage diabetes and cholesterol and keep you trim and fit. Taking short breaks at work will keep you awake and at the top of your game. Give it a try!
Posted 3 years, 2 months ago at 10:02 am. Add a comment