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W. ellness Seminars. CIGNA Behavioral Health. Get a Good Night’s Sleep. Your Presenter: Arleen Fitzgerald Eden Prairie, Minnesota. Seminar Goals. Learn sleep facts, consequences of sleep deprivation, and common myths about sleep Learn how sleep works and what interferes with good sleep

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Presentation Transcript
slide1

W

ellness Seminars

CIGNA Behavioral Health

Get a Good Night’s Sleep

slide2

Your Presenter:

Arleen Fitzgerald

Eden Prairie, Minnesota

seminar goals
Seminar Goals
  • Learn sleep facts,consequences of sleepdeprivation, and commonmyths about sleep
  • Learn how sleep worksand what interferes withgood sleep
  • Learn the basics about a variety of sleep disorders
  • Gain some tips on good sleep hygiene
  • Know the benefits of your EAP
sleep facts
Sleep Facts
  • American adults average seven hours of sleep on weeknights – an hour less than sleep experts recommend
  • Half of American adults have experienced insomnia at least a few nights during one week of the previous year
  • Women are more likely than men to have insomnia
  • 53% of American adults have driven while drowsy. 20% say they have dozed off while driving
  • 11% use prescription and/or over the counter medications to help them sleep
  • 46% of U. S. adults need an alarm clock to wake up four or more mornings a week

~ Source: National Sleep Foundation ~

consequences of sleep deprivation and sleep disorders
Consequences of Sleep Deprivation and Sleep Disorders
  • Industrial accidents
  • Motor vehicle accidents
  • Impaired judgment on the job
  • Impaired social relationships
  • Impaired family relationships
  • Impaired emotional functioning
how sleep works
How Sleep Works
  • Quiet sleep

(non-REM)

    • Stage 1
    • Stage 2
    • Stages 3 and 4
  • Dreaming sleep

(REM)

the epworth sleepiness scale
The Epworth Sleepiness Scale

How likely are you to doze off or fall asleep in the following situations, in contrast to feeling just tired? Use the scale on the right to choose the most appropriate response for each situation.

If your scale adds up to 10 or more, you may have significant sleep deprivation or a sleep disorder. Please see your healthcare provider or contact a sleep disorder clinic.

~ Source: Park Nicollet HealthSource ~

habits that disturb sleep
Habits That Disturb Sleep
  • Caffeine
  • Smoking or chewing tobacco
  • Alcohol
  • Sedentary lifestyle
  • Sleep disturbing bedroom
  • Erratic schedule

Reduce alcohol intake, especially 2 hours before bedtime

sleep disorders
Sleep Disorders
  • Insomnia
    • Transient insomnia
    • Learned insomnia
  • Breathing disorders in sleep
    • Snoring
    • Sleep apnea
  • Movement disorders in sleep
    • Restless leg syndrome
    • Periodic limb movement disorder
sleep disorders1
Sleep Disorders
  • Sleep timing
    • Delayed sleep phase syndrome
    • Advanced sleep phase syndrome
    • Jet lag
    • Sunday insomnia
    • Shift work
    • Seasonal affective disorder

Differences in sleep timing caused by jet lag and shift work are possible attributesof sleep disorders.

practicing good sleep hygiene
Practicing Good Sleep Hygiene
  • Establish relaxing pre-sleep rituals
  • Avoid caffeine within 4 – 6 hours of bedtime
  • Avoid nicotine close to bedtime or during the night
  • Use bedroom only for sleep and sex
  • If unable to fall asleep within 15 – 20 minutes, leave the bedroom and do a non-stimulating activity
  • Reduce use of alcohol, especially within 2 hours of bedtime
benefits of the eap
Benefits of the EAP
  • Confidential
  • Prepaid
  • Available 24 hours a day, 7 days a week
  • Appointment offered within 48 hours
  • Telephonic consultation available
  • Household benefit
  • Childcare, eldercare, & legal concerns