Good Sleep Promotes:

DROWSY, DISTRACTED, OR FOCUSED… YOUR DECISIONS DRIVE YOUR SAFETYReferences for all pages can be found at http://trafficsafety.org/dsww/dsww-2016-materials/referencesThis information is provided as a courtesy by NETS to its members and also to the general public. It is provided “as is,” without any representations or guarantees as to its accuracy, and neither NETS nor any contributing company is liable for the content or use of this information.

First things first. Are you getting enough sleep?

THE SIDE OF POOR SLEEP…1 Increases your appetite, typically to

crave sugary foods.

2 Weakens your immune system and promotes inflammation.3

3 May promote neurodegenerative processes, resulting in a loss of brain tissue.4

4 Contributes to the risk of heart disease, strokes and can intensify arthritis and premature aging.

5 Increases blood pressure.

6 Makes you irritable.

7 Often leads to symptoms of depression.

8 Contributes to lapses in attention and reduced focus that can result in mistakes and accidents.

THE SIDE OF GOOD SLEEP…1 When you’re sleeping, you’re working,

too! The first half of a full night’s sleep replenishes the body and the second half restores the mind—sometimes allowing us to work through problems in our sleep!

2 Sleep replenishes your immune system.

3 Sleep strengthens the memory of what you learned during the day.

4 Sleep helps with weight loss. Sleep and metabolism are controlled by the same sectors of the brain. If you are working at losing weight with diet and exercise, you’ll want to place similar effort on getting good sleep.

5 Sleep builds muscle. When you sleep, you recover, and that means you replace, repair and rebuild!

6 Sleep helps you think more clearly, have quicker reflexes and better focus.

7 Sleep helps your skin recover moisture, while excess water in the body is processed for removal.

8 Sleep is pleasurable.

1 in 5 respondents in a survey of 285,000 employees across 185 countries rated their overall sleep as either extremely poor, very poor or poor.

An additional 2 in 5 people rated their sleep quality as only average.2

Some people brag that they can power through a day

with just a few hours of sleep, but they are disregarding the sci-entific facts. An adult needs 7-8 hours of sleep each night and

younger people need even more.

Deficits in these areas result in increased workplace accident rates, increased errors and a decrease in productivity.

• Learning and memory • Decision making

• Concentration • Attention

• Analytical thinking • Problem solving

• Creativity

• The ability to get things done

• Interpersonal Reactions

so how much sleep

do you need?

When researchers exposed a group of 153 people to the

common cold, those who slept less than 7 hours

a night were almost 3 times more likely

to catch a cold.5

and it’s free!

“A major consideration, borne out by Harvard research, is the fact that people who lack sleep don’t view sleep as important.”1

The quantity and quality of sleep we get on a regular basis is foundational to strong performance in all things—whether being productive in our jobs, maintaining relationships, solving problems, making good decisions or operating tools or machinery (like a motor vehicle) in a safe manner.

When people are sleep deprived, their mental capacities are affected.

DROWSY, DISTRACTED, OR FOCUSED… YOUR DECISIONS DRIVE YOUR SAFETYReferences for all pages can be found at http://trafficsafety.org/dsww/dsww-2016-materials/referencesThis information is provided as a courtesy by NETS to its members and also to the general public. It is provided “as is,” without any representations or guarantees as to its accuracy, and neither NETS nor any contributing company is liable for the content or use of this information.

NEW RECOMMENDATIONS FOR HOURS OF SLEEPThe American Academy of Sleep Medicine issued these new guide-lines9 for the hours of sleep children need on a regular basis to promote optimal health:

Infants 4–12 months 12–16 hours per 24 hours

(including naps)

Toddlers 1–2 years 11–14 hours per 24 hours

(including naps)

Pre-schoolers 3–5 years 10–13 hours per 24 hours

(including naps)

School-aged 6–12 years 9–12 hours per 24 hours

Teens 13–18 years 8–10 hours per 24 hours

SET A BEDTIME FOR ELECTRONICSA good routine to promote healthy sleep for kids and parents alike is to set a bedtime for electronic devices. Use a central charging area away from the bedrooms to put everyone’s mobile devices to bed a couple of hours before the kids’ bedtimes. Not only will it improve sleep habits, but it’s an opportunity for the family to “reconnect” at the end of the day.

BEDTIME RITUALS ARE NOT JUST FOR THE KIDSA bedtime ritual is key to a good night’s sleep, for adults as well as kids. Establish a bedtime routine for yourself and aim to stick to it nightly for a consistent sleep schedule.

GOOD SLEEP IS MORE THAN A NUMBER. IT’S QUANTITY + QUALITYBeware…You can’t judge “good” sleep by the number of hours in bed. If you regularly wake during the night, you will likely feel the signs of sleep deprivation.

QUANTITY: LIFESTYLE OR OCCUPATIONAL SLEEP LOSSSocial life, shift work and parenting responsibilities can affect sleep quantity.

QUALITY: SLEEP DISORDERSSleep disorders can prevent restful sleep, resulting in excessive daytime sleepiness and dysfunction.

50–70 million Americans suffer from a sleep disorder, according to the American Academy of Sleep Medicine. It’s estimated that 80% of people with sleep apnea go undiagnosed.

For more information on sleep disorders and their symptoms, visit the National Sleep Foundation’s website: https://sleep-foundation.org/sleep-disorders-problems

ARE YOU SABOTAGING YOUR SLEEP?Common and seemingly harmless behaviors can prevent you from getting the sleep you need. Some examples include:

Snuggling up with phones, laptops, and other electronic gad-gets in the hour lead-

ing up to bedtime exposes you to blue-and-white light that studies show prevents our brains from releasing melatonin, a hormone that tells our bodies it’s night-time.7

Late night din-ing won’t leave enough time to

digest your food and you could be kept awake by heartburn, gas or a sugar- or caffeine-fueled energy surge. It’s best to finish dinner at least two hours before bed.

Sleeping with a furry friend

improves sleep for some but inhibits it

for others. Something to keep in mind if you are a seasonal allergy sufferer (and 60 million of us are) is to bathe your pets often dur-ing the months when they bring in more contaminants (like pollen) from outside. As hard as it can be, you may want to consider alternate sleeping arrangements for your pet during high allergy season, if not all nights.

The National Sleep Foundation reports that almost 95% of people use smartphones or other electronic devices within an hour of

attempting to fall asleep. 8

1 in 3 suffers from insomnia

1 in 4 has obstructive sleep apnea

1 in 10 has restless leg syndrome6

Sleep is crucial for well-being While it was previously thought the secret to wellness was “nutrition + exercise,” a growing body of experts is recommending that sleep be added to the equation.

Now nutrition + exercise + 7-8 hours of quality sleep is the new formula for well-being.

GOT KIDS?

Copyright © MW Johns 1990-1997. Used under license.

Murray W. Johns. A new method for measuring daytime sleepiness: the Epworth Sleepiness Scale, Sleep, 1991; 14 (6): 540-545

Permission to use the ESS as part of the 2016 Drive Safely Work Week™ campaign granted by Mapi Research Trust, Lyon, France-Internet: https://eprovide.mapi-trust.org through August 2017

Scoring

0-5 Lower Normal Daytime Sleepiness 6-10 Higher Normal Daytime Sleepiness 11-12 Mild Excessive Daytime Sleepiness— you may want to consider seeking medical attention

13-15 Moderate Excessive Daytime Sleepiness— you should consider seeking medical attention 16-24 Servere Excessive Daytime Sleepiness— you should consider seeking medical attention

SITUATION CHANCE OF DOZING (0-3)Sitting and reading 0 1 2 3

Watching TV 0 1 2 3

Sitting inactive in a public place (e.g., a theater or a meeting)

0 1 2 3

As a passenger in a car for an hour without a break 0 1 2 3

Lying down to rest in the afternoon when circumstances permit

0 1 2 3

Sitting and talking to someone 0 1 2 3

Sitting quietly after a lunch without alcohol 0 1 2 3

In a car or bus, while stopped for a few minutes in traffic 0 1 2 3

TOTAL SCORE

Please check the bottom of the page for an explanation of your score AFTER you complete the self- assessment.

Epworth sleepiness scale

How likely are you to doze off or fall asleep in the following situations, in contrast to just feeling tired?

This refers to your usual way of life recently.

Even if you haven’t done some of these things recently, try to figure out how they would have affected you.

Use the following scale to choose the most appropriate number for each situation:

0 = no chance of dozing 1 = slight chance of dozing

2 = moderate chance of dozing

3 = high chance of dozing

It is important that you answer each question as best as you can.