Facts About Sleep
Frequently Asked Questions
How Sleep Affects You
Sleep Disorders
Sleep Hygiene
Sleep States

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Facts About Sleep

For years, good sleep habits have been ignored by those in public safety. It appeared that those not needing sleep were rewarded by receiving overtime and long-hour assignments. Recently, the importance of sleep in the public safety community has been recognized. As a result, supporters and supervisors can inform law enforcement employers they really do need sufficient sleep every night. The following information came from the Harvard Sleep Medicine Division at Boston’s Brigham and Women’s Hospital (Refer to the Sleep Study in the Published Articles in the Resource section of this app).

• Forty percent of active duty-officers suffer from sleep abnormalities
• Adults need 7-8 hours of sleep
• Some sleep disorders include: Sleep apnea, insomnia, restless legs syndrome, shift work disorder and narcolepsy
• Loss of sleep reduces the ability to think clearly and perform well
• Loss of sleep increases risk of accidents, injury, and poor judgment calls
• Loss of sleep makes you more vulnerable to depression, obesity, cardiovascular and gastrointestinal disease, and diabetes • Sleep helps promote both physical and mental health

Sleep Disorder Research in Law Enforcement

• Two times as prevalent in LEO’s than general public
• Four percent screened positive for at least 1 sleep disorder
• Six percent had obstructive sleep apnea
• Five percent has moderate to severe insomnia
• Four percent had shift work disorder
• Five percent reported excessive sleepiness
• One percent reported falling asleep while driving at least one time per month
• LEO’s with sleep disorders:
• Reported making serious administrative error
• Falling asleep while driving
• Making an error or safety violation attributed to fatigue
• Exhibiting other adverse work-related outcomes including uncontrolled anger toward suspects, absenteeism, and falling asleep

Immediate and long-term effects of sleep loss is called “Sleep Deficiency.”

It alters activities in the brain, making it more difficult to make decisions, problem-solve, control emotions and behaviors, and cope with change.

These behaviors can be magnified it drinking arconon and also increases pain perception.

Immediate Effects of Sleep Loss

• Feeling fatigued
• Reaction time is slowed
• Lose the ability to stay alert
• Thinking becomes impaired

Chronic Effects of Sleep Loss

• Increases accidents and work-related errors
• Associated with increased irritability, depression, and reduced sense of well-being
• Increased risk of heart disease, high-blood pressure, stroke, and kidney disease
• Averaging less than 6 hours per night of sleep is comparable to smoking a pack of cigarettes a day
• Lack of sleep is linked with weight gain
• Increases your risk for developing sleep disorders
• Compromises the immune system
• Decreases short-term memory
• Linked to depression, suicide, and risk-taking behavior
• May contribute to obesity

Facts About Fatigue

When fatigued, you experience a lessened ability to:

• Comprehend complex situations in a short time frame
• Manage events and improve strategies
• Perform risk assessments and accurately predict consequences
• Be innovative
• Take personal interest in the outcome of action
• Control your mood and behavior
• Recollect the timing of events
• Monitor your personal performance
• Communicate effectively

WARNING:

As little as two hours of sleep loss on one occasion can result in poorer time reaction, cognitive functioning, memory, mood, and alertness

Sleep Requirements

• Three-year-old children require about 11-14 hours of sleep at night and two hours of napping during the day
• Teenagers require about 9-10 hours of sleep
• College students require at least 8 hours of sleep
• Adults need 7-8 hours of sleep a night as well (Source: American Academy of Sleep Medicine, 2010)

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Sleep

• Eat or drink
  • – Avoid food and drinks that may reduce sleep efficiency, caffeine has a long half-life that can reduce sleep
  • – Avoid stimulants (nicotine, certain meds and herbs)
• Use the bedroom for sleep (and intimacy) only
• Get regular exercise in the morning or afternoon (not at night)
• Avoid heavy meals and drinking alcohol within 3 hours of going to bed
  • – Reduces sleep latency
  • – Causes frequent interruptions of sleep
  • – Changes structure of basic sleep cycles
  • – Results in non-restorative sleep
  • – Has a rebound effect
• Eat a light snack of sleep-promoting food a few hours before bed such as:
  • – Raw almonds
  • – Small banana
  • – Tart cherries/juice
  • – Decaffeinated or herbal tea
  • – Warm milk
  • – Bowl of oatmeal with honey
  • – Kale – Slice of whole wheat bread
  • – Jasmine rice
  • – Fish (especially salmon, halibut, or tuna)
  • – Yogurt (not frozen)

Sleep Aids

It is recommended that you talk to your physician before you take sleep aids. Many sleep aids can impact your liver negatively. If you have to take a sleep aid, it is recommended that you try melatonin; which you can buy at any health food store. The hormone can be used as a sleep aid and in the treatment of some sleep disorders. It can be taken orally as capsules, tablets, or liquid. It is also available in a form to be used sublingually, and as transdermal patches. There have been few long-term clinical trials in the use of melatonin in humans.

Sleep

• Dangerous, threatening, and demanding life events of stressors cause our bodies to secrete higher levels of Cortisol
  • – More aroused to meet challenges
  • – Chronic stress = chronically higher levels of Cortisol=Chronic hyper-arousal=Sleep deficiency

Sleep and Athletic Performance

• Sleep helps solidify muscle memory
• Motor muscle memory increases on an average of 20%
• Sleep deprivation
  • – Causes a reduction in accuracy and split-decisions
  • – Increased levels of Cortisol slow down healing, increase the risk of injury and worsen memory
  • – Reduces the body’s ability to store glycogen, which is needed for endurance Age Related Sleep Problems
• As age increases, there is a phase advance of the normal circadian cycle
  • – Earlier sleep onset
  • – Earlier morning wake signal
• Total amount of time asleep shortens – Stages 3 and 4 are shortened in Non-REM sleep, which causes a reduction in refreshing forms of sleep.

Jet Lag

• Treatment to minimize effects:
  • – Avoid caffeine and alcohol during the trip
  • – Exercise and stay hydrated
  • – Take melatonin at bedtime

  My candle burns at both ends

• – it will not last the night” Edna St. Vincent Millary

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Obstructive Sleep Apnea

• Apnea = “Cessation of breath”
• Breath can become very shallow, or even stop
• Repeated episodes of complete or partial obstruction of the upper airway during sleep
• More common in men than women
• More likely to develop along with age
• May cause:
  • – Sleepiness or fatigue
  • – Dry mouth or sore throat
  • – Headaches
  • – Difficulty concentrating
  • – Forgetfulness
  • – Depression
  • – Irritability
  • – Difficulty waking up
  • – Restlessness during sleep
  • – Sudden awakenings with a sensation of grasping or choking
  • – Snoring
  • – Sexual Dysfunction
  • – Night sweat

  
  Sleep

  Frequently Asked Questions

  How much sleep do I need?

  Adults require about 7-8 hours

  Will melatonin make me feel “groggy”

  Most of the time if you take the correct dosage you will feel rested and not groggy. However, if you do feel groggy, decrease the dosage.

  If I take melatonin do I have to report it to my supervisor as a medication?

  No, melatonin is not a medication; it’s a natural supplement

  Can energy drinks or caffeine drinks be used to supplement sleep?

  On occasion they can be used to boost your energy, however, they should not be used as a long-term solution. You should not go without 8 hours of sleep.

  What is the best work schedule for me to work?

  It is best to work day shift, 8 a.m. to 5 p.m., but we know that is not realistic in the public safety field. The second best option is the 4/10 day shift.

  I have been prescribed Ambien , what are some of the side effects?

  Consult with your physician to find out what the side effects can be. We have heard stories that raise our concerns about Ambien use by public safety personnel.

  I take over the counter sleep aids, can the cause me any physical damage?

  There is research that shows that over-the-counter sleep aids can cause liver problems. Be careful. Find other avenues to help yourself get a good night’s sleep.

  How Sleep Affects You

  Sleep and Growth Hormones:

  • In young children, the most important factor to assist in the secretion of the Human Growth Hormone is sleep
  • Growth Hormone is released throughout the day, but the most intense period of release is shortly after the beginning of deep sleep
  • Without adequate sleep, growth problems (slowed or stunted growth) can result

  Sleep and Cortisol

  Cortisol is:

  • An adrenal hormone
  • Responsible for the stress response
  • Variations of wakefulness throughout the day
  • Excitatory, arouses us and wakes us up
  • Dangerous, threatening, and demanding life events of stressors cause our bodies to secrete higher levels of Cortisol
    • – More aroused to meet challenges
    • – Chronic stress = chronically higher levels of Cortisol=Chronic hyper-arousal=Sleep deficiency

  Sleep and Athletic Performance

  • Sleep helps solidify muscle memory
  • Motor muscle memory increases on an average of 20%
  • Sleep deprivation
    • – Causes a reduction in accuracy and split-decisions
    • – Increased levels of Cortisol slow down healing, increase the risk of injury and worsen memory
    • – Reduces the body’s ability to store glycogen, which is needed for endurance

  Age Related Sleep Problems

  • As age increases, there is a phase advance of the normal circadian cycle
    • – Earlier sleep onset
    • – Earlier morning wake signal
  • Total amount of time asleep shortens

  Sleep Disorders

  Sleep disorders impact 40 million Americans. This includes first responders.

  The following are some facts regarding sleep disorders and sleep deprivation:

  • Sleep problems can be caused by:
    • – Overconsumption of caffeine or alcohol
    • – A side effect in certain medications
    • – Sleeplessness or disrupted sleep
    • – Ninety-five percent of those suffering go undiagnosed

  Shift Work Sleep Disorder (SWSD)

  • Symptoms:
    • – Difficulty concentrating
    • – Headaches
    • – Lack of energy
  • Consequences:
    • – Increased accidents
    • – Increased work-related errors
    • – Increased sick leave
    • – Increased irritability, mood problems, etc.

  Sleep Deprivation and Obesity

  • Affects glucose metabolism
    • – Simple sugars are processed to produce energy
  • Affects how appetites are regulated
  • Increases secretion of ghrelin (appetite hormone) and leptin (signals our bodies to stop eating) which, in turn, increases the amount of food an individual consumes

  Sleep Deprivation and Heart Disease

  • Short sleep durations are associated with the development of hypertension and cardiovascular disease.
  • Chronic short sleep durations increase certain hormones and chemicals within the body that increase the risk for developing heart disease and stroke.

  Sleep Hygiene

  The do’s of sleep hygiene:

  • Block out all light while sleeping (utilize blackout curtains or sleeping mask)
  • Protect sleep time
  • Keep a regular sleep/wake time schedule
  • Keep a routine bedtime
  • Play quiet music
  • Wear earplugs
  • Take a warm shower before you sleep
  • Read a book
  • Do light stretching (do NOT do a full workout)
  • Increase light intake through the eyes while awake (30 minutes of light a day will help improve sleep.)
  • Optimize sleep environment by:
    • – Minimizing light (Light is one of the most important external factors.)
    • – Keep the room at a cool temperature
    • – Minimize interruptions

  What NOT to do in bed:

  • Use electronics
    • – Text
    • – Answer e-mails
    • – Read on iPad
    • – Look at social media
  • Work
  • Watch TV
  • Eat or drink
    • – Avoid food and drinks that may reduce sleep efficiency, caffeine has a long half
    • – life that can reduce sleep
    • – Avoid stimulants (nicotine, certain meds and herbs)
  • Use the bedroom for sleep (and intimacy) only
  • Get regular exercise in the morning or afternoon (not at night)

  Sleep States

  Non-REM & REM

  • Sleep consists of two main states:
    • – Non-REM Sleep (Non-Rapid Eye Movement)
    • – REM Sleep (Rapid Eye Movement)
  • During sleep, the body cycles between these two states
  • Typically sleep begins with Non-REM sleep followed by a short period of REM sleep
  • Four Stages
  • Each stage lasts from 5 to 15 minutes
  • Completed sleep cycles consists of a progression from stage 1 through stage 4, followed by REM sleep
  • Once the cycle is complete, it will start over again

  Stage 1

  • Eyes are closed
  • Can be awakened without difficulty
  • If awakened during this stage, an individual may feel like he/she did not sleep at all
  • Sudden muscle contractions may be observed

  Stage 2

  • Light sleep
  • Heart rate slows
  • Body temperature decreases
  • Body prepares to enter deep sleep

  Stages 3 & 4

  • Deep sleep stages
  • Also known as slow-wave or delta sleep
  • Body repairs and regenerates tissue
  • Builds bone and muscle
  • Strengthens the immune system

  REM Sleep

  • Typically occurs 90 minutes after sleep onset
  • First REM stage lasts about 10 minutes with each subsequent stage lengthening in time
  • Intense dreaming occurs
  • Infants spend 50% of their sleep in REM while adults spend 20%

  Circadian Rhythm

  • Physical, mental, and behavioral changes that occur in the body
  • Produced by natural factors in the body and influenced by the factors in the environment, such as light
  • Influence sleep and wake cycles, hormone release, body temperature, and other important bodily functions
  • Important in determining human sleep patterns

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  Facts About Sleep
  Frequently Asked Questions
  How Sleep Affects You
  Sleep Disorders
  Sleep Hygiene
  Sleep States