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E-Quipped to...Seize a Siesta!

This newsletter refers to "Insomnia", a comprehensive article found on my website.

May is “Better Sleep Month” and it’s a good time for a wake- up call…

The statement, “A lack of sleep never killed anyone.” is plain wrong! Fatigue does kill!

At the end of an active period of wakefulness, we become fatigued and the longer we are awake the more fatigued we become. The performance of someone who has been awake for 24 hours is equivalent to that associated with a blood alcohol level 25% more than the current drunk driving limits which makes them seven times more likely to have an accident! (See: Level 2 of Alcohol Impairment) 

What are the Effects of Fatigue?

The main effects of fatigue on people at work are psychological with the most potentially damaging effects being inattention. Fatigued people often fail to acknowledge that their own performance and that of others is getting worse. And, of course, as the accident records show, the mental effects of fatigue on the individual readily translate into catastrophic physical events, affecting individuals, businesses and the environment.

Research in the maritime industry shows that people getting less than 6 hours sleep per day over 14 consecutive days suffer measurable performance deficit. (No scientific data exists on how much worse it gets beyond 14 days) and that the probability of an incident is twice as great in a 12-hour shift as in an 8-hour shift.

The list of negative effects from fatigue is long… for more information, please read my article “Insomnia”. 

What’s the Solution?

There is only one solution for lack of sleep… SLEEP!

Human beings require on average 7-8 hours of sleep per 24-hour period. (For more information on how much sleep we need, please read my article “Insomnia”)

If the working environment does not permit us enough hours for adequate sleep, fatigue can be managed to some extent by diet, physical environment and napping. Naps can reduce the rate of incidents by up to 50%.

How do I get the Most From Napping?

• Don’t wait until you are exhausted, before taking a nap. It is best to take a nap before fatigue builds up, rather than after.

• Keep naps short. Aim to nap for only 15-20 minutes. The longer the nap, the greater the increase in mood, performance and alertness – but the longer it takes to recover from the groggy, disoriented feeling.  Naps of 15 – 20 minutes provide significant benefit and the least grogginess afterwards. Even naps of 10 minutes are worthwhile.

• Allow time to recover from sleep inertia. The groggy, disorientated feeling you experience after waking from a nap is known as sleep inertia. After napping, be sure to give yourself time to wake up before resuming activities — particularly those that require a quick or sharp response. A nap that has been 2 hours or so, may require up to 30 minutes recovery time. Naps taken between 04.00 and 06.00 and 14.00 to 16.00 are accompanied by most grogginess on waking – so allow for it.

• Nap for 20 minutes at a time for a quick ‘power nap’. Set an alarm to go off after 25 minutes. (20 minutes to sleep, and 5 minutes to fall asleep). A short ‘power nap’ ends before your brain moves into the deep sleep stages (stages 3 & 4) or slow-wave sleep; you will wake feeling rejuvenated, and you shouldn't feel groggy. If you nap for longer than 20 minutes, you may slip into a deeper sleep phase – and wake up feeling groggy because you have not completed the full sleep cycle. The 20-minute power nap, sometimes called the stage 2 nap, is good for alertness and motor learning skills – things like typing and playing the piano.

• Nap for 30-60 minutes to slip into deep slow-wave sleep. Research shows that longer naps help boost memory and enhance creativity. When you nap for 30-60 minutes, you slip into slow-wave sleep, (stages 3 & 4) which is the deep phase that comes before stage 5 REM "dream" sleep. A 30-60 minute nap is good for decision-making skills – e.g. memorizing vocabulary or recalling directions. (But be aware that you may wake up groggier, at first, if you are awoken during the deepest part of the sleep cycle).

• Don’t drink caffeine before a nap. Caffeine is a stimulant which can stay in your system for many hours causing sleep disturbance. Caffeine taken just before a 30-minute nap, however, will kick in at wakeup time, assisting recovery to alertness.

• Take naps in the afternoon. The best time for a nap is usually in the middle of the afternoon, around 2 or 3 p.m. This is the time of day when you might experience post-lunch sleepiness or a lower level of alertness. (Most of us have a natural dip in alertness between 2 and 4pm. This is normal and doesn’t necessarily mean you are not getting enough sleep). Afternoon naps have the best chance of repaying some sleep debt since they contain the most stage 4 sleep. In addition, naps taken during this time are less likely to interfere with night-time sleep. Keep in mind, however, that individual factors — such as your need for sleep and your sleeping schedule — can also play a role in determining the best time of day to nap.

• Create a restful environment. Nap in a quiet, dark place with a comfortable room temperature and few distractions. Noise prevents deeper napping, and reduces its benefit, so ear plugs and eye shades should be considered. If you can’t actually lie down, then chairs that recline and provide leg support are of most benefit.

• Never sleep during the day if you suffer from insomnia.

For more information about Insomnia please read my article, “Insomnia”. 

So next time you are feeling tired, don’t try to push on and get “it done” – it might lead to mistakes, accidents or a poor outcome. Rather seize a siesta and come back refreshed, focussed and more able to tackle the task at hand successfully.

What do YOU Think?

Share your wisdom with others… Give us your best tips to seize a siesta.

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About These Newsletters

You may have been forwarded this email by a friend. In that case, allow me to introduce myself. I am a psychologist, speaker, trainer, coach and hat lover based in Durban, South Africa.

My goal is to inspire you to make the changes necessary to live the life of your dreams! I believe that by developing your YOU-Q - the term I have created to describe your unique intelligence, creativity and wisdom - you can find your Inner winner and live a Be-YOU-tiful life right now.

On my website you'll find more ideas to get you thinking about life, love, work and other important STUFF.

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+27 82 491 1136
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