The Cost of Workplace Fatigue

Last week, in Seattle, the National Safety Council put on their first Workplace Fatigue Conference, aimed at bringing fatigue experts and corporations together to solve the nation’s fatigue problem.

And no, it’s not overstating the case to say we have a fatigue problem. The costs we pay for being sleep deprived are staggering, here’s a look:

• Untreated sleep disorders cost up to $3500/employee
• Direct costs $14B, indirect costs $28B
• Employees sleeping only 6-7 hours nightly cost employers 3.7 days of lost work
• Costs come from absenteeism, presenteeism, accidents, injuries and healthcare

A large employer here in my hometown, Seattle, is Amazon. I put their data into the NSC Fatigue Cost Calculator *. Here’s the findings:

• Fatigue is costing Amazon $47,393,505 per year
• $6.2M in absent employees
• $27.8M in decreased productivity
• And $13.3M in increased health care costs

But this is not the true total cost. There are additional costs resulting from the way sleep deprivation impairs positive human interactions. When sleep deprived, leaders are more abusive and unable to see sleep deprivation in their employees, employees in turn are less satisfied with their jobs, leading to costly employee turnover. There are many other ways that sleep deprivation and sleep disorders raise costs on corporations.

I encourage you to complete the Fatigue Cost Calculator for your own corporation, then take steps by training employees on sleep health, and designing your shift schedule and other safety practices to decrease fatigue. And decrease costs will follow.

 

NSC Fatigue Cost Calculator

*(Assumptions were: 24,000 employees in Washington, computing sector, no shift work. Though of course we know that these employees do work long and sometimes irregular hours).

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Top 10 Online Influencers Helping America Sleep Better

It was a good morning to open my inbox and see that I’ve been named one of ‘The Top 10 Online Influencers Helping America Sleep Better’ by SharecareNow.  See their announcement here  http://www.sharecare.com/static/sharecare-now-shift-work-sleep-disorder

There are some great resources among this list for people wanting healthy sleep and it’s many benefits. Here’s a run-down of the Top 10, with the links to their sites. Enjoy!

• #1 Dr. Michael J. Breus – TheInsomniaBlog.com
• #2 Brandon Peters, M.D. – http://sleepdisorders.about.com/ 
• #3 American Academy of Sleep Medicine – http://sleepeducation.blogspot.com/
• #4 Lisa Shives – http://nssleep.com/blog/
• #5 Cleveland Clinic – ClevelandClinic.org
• #6 National Sleep Foundation – SleepFoundation.org
• #7 Deborah Kotz – Boston.com – Daily Dose
• #8 Anahad O’Connor – New York Times – The Well Blog
• #9 Dr. Steven Y. Park – DoctorStevenPark.com
• #10 Dr. Catherine Darley – you’re here!  More about my work at www.naturalsleepmedicine.net

Meet Us at the Bus Stop

So . . . how many of you are driving to work at 6:30ish? Ever see a kid suddenly caught in your headlights as they are waiting for the bus?

Over the last months the Start School Later movement has been gathering steam as almost 3,000 people across the nation have signed the petition, and the media has discussed the research showing that students do better when school starts later.

This week, on Thursday January 26th, the Meet us at the Bus Stop event is happening across the country to highlight how early children have to get up for school, so early that they are often waiting in the dark, on cold winter mornings, to catch the bus. Please join in by posting photos or video interviews of your children as they are waiting for the bus on Thursday morming. You can post them on Facebook at https://www.facebook.com/events/279393105455960/

See video from the previous Winter Solstice 2011 event at http://www.youtube.com/watch?v=rl0zvs43wjQ&feature=youtu.be

Sign the Start School Later petition at http://signon.org/sign/promote-legislation-to.fb1?source=s.fb&r_by=1521139

Sleep Class for New Families

With a new child in the family, sleep becomes a major issue, both for babies and for parents! If you are one of the many parents who need more good information about sleep, this is the perfect class for you.

In this interactive class you will learn:
– about normal sleep and naps in infants and toddlers up to 3 years
– how sleep impacts babies’ development and growth
– the strategies to help your child learn to sleep on his / her own, from ‘cry it out’ to the ‘no cry sleep solution’ and everything in between
– how to set your lifestyle, and bedroom, for good sleep
– how parents can still get the sleep they need despite parenting in the night

Most importantly, each family will develop their own custom sleep plan over the course of the class, a plan they will benefit from immediately.

Here are the details:
Instructor: Dr. Catherine Darley, naturopathic sleep specialist
Two Dates: Friday June 17th or Saturday June 18th, 10a to 1p
Location: 1904 3rd Ave, Seattle WA, 98101, 2rd floor
(next to Bed, Bath & Beyond in downtown Seattle)
Cost: $65
Register: http://www.naturalsleepmedicine.net

Sleep Health for Powerful Women – Class May 15

Women have unique sleep challenges – keeping a balanced life between work and family, hormonal changes, aging and stress.

If you are one of the many women struggling to sleep well and enjoy all the benefits of healthy sleep, this class is for you.

In this interactive class you will learn:
– how changing hormones impact women’s sleep
– the most common sleep problems, and how to identify the red flags
– how poor sleep interferes with optimal performance in all arenas – mental, physical, emotional, and decision-making
– how to use sleep skills to improve your own sleep, insulate your sleep from the stresses of daily life, and how to address sleeping too much

Most importantly, each woman will develop her own custom sleep plan over the course of the class, a plan she will benefit from immediately.

Here are the details:
Instructor: Dr. Catherine Darley, naturopathic sleep specialist
Date: Sunday, May 15th, noon to 3pm
Location: 1904 3rd Ave, Seattle WA, 98101, 3rd floor
(next to Bed, Bath & Beyond in downtown Seattle)
Cost: $45
Register: http://www.naturalsleepmedicine.net

Register Today!

Sleep Health in the News

It’s been fun the last week to talk with several folks in the media, both here in Seattle and on the web.  Here’s the links:

Interview about sleep & social skills with Linda Thomas of KIRO news
radio will air Weds, 5-8am, 97.3 fm
http://www.mynorthwest.com/category/news_chick_blog/20110328/Lack-of-sleep-impairs-teen-social-life/#comments

Interview on sleep needs & performance with Michael Harthorne of KOMO
community news
http://ballard.komonews.com/news/health/specialist-ballard-students-suffering-sleep-they-arent-getting/630340

Interview about insomnia with Myrna Sandbrand, RN on BlogTalkRadio

http://www.blogtalkradio.com/ezsleep/2011/03/25/interview-with-dr-darley

I love to talk to people about sleep health, the may ways it impacts their well-being, and what to do to improve sleep.  If you’d like a speaker for your group let me know, drdarley@naturalsleepmedicine.net.

Children’s Sleep and School Success

Children’s Sleep and School Success – How they are related
School start is on the horizon. For those with children this can be a busy time, doing those last minute summer activities, getting school supplies, and preparing children for a successful year. Let’s take the time to get children on a good sleep schedule that will help them in school.

Children’s Sleep
Why is it important to think about children’s sleep? To start, many children simply don’t get enough hours of sleep. Here’s how much sleep kids need:
• children 3 to 5 years old need more than 11 hours
• children 6 to 12 years old need 10 to 11 hours
• teenagers need 9 to 9.5 hours
Looking at the school start times here in Seattle, and allowing just one hour from wake-up to being at school, grade school children should be sleeping by 9pm, middle schoolers by 9:30p, and high school students by 9:30-10pm. (If your child needs more than 1 hour from wake-up to school start time then move bedtime earlier accordingly). Are your children getting to sleep at that time? If not, your child is probably feeling the effects of insufficient sleep.
Impacts of Insufficient Sleep
Going to school can be demanding, children are asked to concentrate, learn physical skills, and develop socially with their peers. Here are some highlights:
• Only 20% of children grades 6-12 get the necessary amount of sleep (>9 hrs)! Can you believe it?! In younger children, only 47% get the sleep they need.
• Increased playground injuries in children who sleep <10 hours.
• Children with insufficient sleep are more likely to be angry, depressed, or overly emotional. Kids who sleep less take more risks, and this is especially true in teens.
• Cognitive effects include impaired memory, creative problem solving, and decreased verbal fluency, all skills that your child needs in school

What you can do to improve your child’s sleep:
• Establish bedtimes for your children, so everyone in the household knows the standard. You may want to have a time when everyone finishes their activities and starts to “wind down.”
• Start a trend in your social group of starting activities early enough that they usually end an hour before bedtime. This gives you time to travel home safely, and wind down a little before going to sleep.
• Remove electronic media from your child’s bedroom so they are not tempted to continue with homework, TV, or texting after bedtime
• Kids (and parents) can get excited about activities. Emphasize quality wake hours rather than quantity. Is it really fun to stay up late if you are so tired that you can’t think or are teary the next day?
• Allow your children to catch up on sleep on the weekends or vacations if necessary. The golden standard is to wake up on their own, feeling refreshed and energetic throughout the day. If your child sleeps a lot more on weekends, consider moving their school night bedtime earlier in 15 minute increments until it evens out.

Family Sleep Health

Last month we discussed infant sleep health, today I’d like to follow-up with discussion of family sleep health. Whenever I’m working with a family to help them improve their child’s sleep, I also think about the parents sleep too. So many parents come in saying they get hours less sleep each night than they need, and they can’t think as well as they used to, or that they aren’t getting along like they used to. Here’s some more information.

Facts About Parents’ Sleep
Many adults in our culture don’t get adequate sleep. For parents, an additional sleep disturbing factor is the children who wake them up in the night or early morning. This sleep disturbance can have a broad impact on how parents function during the day, and even on how parents get along with each other.

In the 2004 Sleep in America poll it was found that among parents of children 10 years old and younger:
– 58% of parents think they need 8-9 hours of sleep each night
– But on average get 6.8 hours
– 62% said they are not getting enough sleep
– And 20% say daytime sleepiness interferes with their daily activities
– 5% of parents say their childs’ sleep causes marital stress

In mothers of infants and toddlers, after just 3 weeks of their child sleeping better, the mothers are less depressed, and able to think more clearly.

How to Get Healthy Sleep for the Whole Family
So if you find that someone in the family isn’t sleeping well, take the opportunity to create a healthy sleep plan for the whole family. Here are some questions you can think through for each parent. You may want to print this out and post it so everyone will know the plan and can be involved.

For each individual have a section with these answers:
1. Nightly sleep need:
2. Quiet (non-task) time will start at:
3. Lights out at:
4. Night waking responsibility:
5. Wake time:

Remember how not getting adequate sleep can affect physical and cognitive performance, and mood. When everyone is well rested you’ll be better able to enjoy your family!

Baby’s Sleep Routine Helps Momma’s Mood

Baby’s are born sleeping all hours of the day, and being awake in the night. This just doesn’t fit well with adult sleep-wake patterns, and is one of the reasons that new parenthood can be so challenging.

A new research study just published this year helped establish a predictable nightly bedtime routine for babies (7-18 months old) and toddlers (18-36 months old). The children soon fell asleep more quickly, and had fewer night awakenings.  Then they looked at the mother’s mood after the baby had been on the routine for just 3 weeks.  Mothers had significant reduction in tension, anger, fatigue and confusion. The mothers of babies were also significantly less depressed.

All these positive effects came from having a nightly bedtime routine.  In the next few weeks we’ll talk more about how to establish a healthy sleep routine for your baby.  And for those in Seattle, I’ll be giving a presentation on this topic on January 26th.  More details at www.naturalsleepmedicine.net.

Sleep Health Education in Seattle

Talking with people about sleep health, giving them the facts, and the knowledge of how to promote healthy sleep for themselves and their families, is one of the things I love to do.  Just last week we put excerpts from a recent PTA talk on YouTube.  You can view it here http://www.youtube.com/watch?v=syxCF12fWdM.  Watch it and let me know what you think!

The calendar for 2010 is growing, please let me know if you’d like me to come talk to your PTA, civic group, or corporation.  Here’s a sample of what’s going on so far.

“Optimizing Work Performance – The Sleep Connection”

Vulcan Inc.
January 26, 2010, 12:30-1:30pm
Open to employees

Join Dr. Darley to learn about how good sleep health can improve your job performance.   Objectives for this one hour “Lunch and Learn” are:

• Understand the ways poor sleep interferes with mental, physical and emotional performance
• Understand the most prevalent sleep disorders, including insufficient sleep
• Learn ways to improve sleep

“Sleeping Like a Baby”

PEPS (Program for Early Parent Support)
Good Shepherd Center, Seattle
January 26, 2010, 6:30-8:00pm
Open to PEPS participants

Many new parents struggle to help their infant get into a regular sleep routine, and get enough sleep themselves.   Dr. Darley will discuss questions parents frequently ask about how to get their baby to sleep, the safety of co-sleeping, nap routines and sleep schedules.   There will be 30 minutes for questions and discussion after her presentation.

“Sleep and Mental Health: A Dynamic Interplay”

Continuing Education event for the Seattle Counselors Association (SCA)
February 19, 2010
Open to SCA members and visitors

Dr. Darley will discuss the dynamic interplay between sleep and mental health.   We’ll look in depth at a few conditions, including ADHD, anxiety, and depression.   The second half of the presentation will include screening questions for counselors to use in assessing whether sleep may be a contributing factor.   We’ll also discuss the effects of pharmaceuticals, over the counter medications, and supplements.   There will be ample time for questions and discussion.

“Sleep Well, and Succeed in School”

Loyal Height Elementary, Seattle Washington
April 29, 2010, 7:00p to 8:30p
Open to school parents

Many children have sleep problems, and their mood and performance suffers.   Come learn about common pediatric sleep problems, how they influence your child, and what you can do to ensure your child gets healthy sleep.

Join Dr. Catherine Darley, ND from The Institute of Naturopathic Sleep Medicine as she discusses:

• normal sleep in children
• the effects of insufficient sleep, the most common sleep problem
• sleep disordered breathing in children
• Learn steps to take at home to improve your child’s sleep