Sleep deprivation is a condition that plagues 40% of the workforce. Still, our society often disregards this health and safety hazard, shrugging it off as a petty problem, pouring another cup of coffee and “toughing it out.”
The human body requires 7-9 hours of sleep every night. Trying to perform on less than the required amount of sleep has proven to have serious, sometimes even fatal, consequences. According to the National Safety Council, sleep deprivation and fatigue reduce cognitive, work and safety performance and result in significant health and economic consequences.
Just how is drowsiness effecting your brain?
Fatigue decreases your attention span, vigilance and memory performance. Losing small amounts of sleep over time can be detrimental—a person who sleeps 6 hours a night for 2 weeks performs similarly to someone who loses one full night of sleep.
A couple cups of coffee may keep you from yawning through the afternoon, but it won’t help you avoid long-term health consequences. Fatigued individuals and shift workers are at a higher risk of health problems including, but not limited to, depression, cardiovascular disease, obesity and diabetes.
How does drowsiness effect your workspace?
Approximately 13% of work injuries could be attributed to sleep problems. Worker productivity decreases between 6% to 2.5% depending on level of tired or sleepiness.
The economy can even put a price tag on fatigued workers. Fatigue-related decreases in productivity costs employers between $3,156 and $1,293 per employee annually.
How can avoid sleep deprivation?
Create a routine.
- Check for consistency in your sleep duration. Seven hours is the minimum recommended sleep each individual requires each night, but some people need 8 or 9. Aim to sleep the same number of hours every night.
- Have a consistent sleep schedule. It will be easier to fall asleep and stay asleep if you have a regular bedtime and an alarm set.
Set yourself up for sleep success.
- Use light to your advantage. A quiet, dark room can help you relax and fall asleep sooner, while morning light brightens your mood and helps synchronize your internal clock.
- Don't eat big meals close to bedtime, as this can affect your sleep quality; have dinner several hours before bed each night.
- Avoid exercise in close proximity to bedtime; regular exercise generally improves sleep, but not if you do it near bedtime.
- Professional advice might be needed. If you have daytime sleepiness or your bed partner witnesses snoring or breathing pauses, you may have sleep apnea and should see a sleep specialist. Check with your doctor about side effects before starting a medication, and follow up if you think medicine could be affecting your sleep
For more information on fatigue and sleep deprivation, visit the National Safety Council’s website.