SLEEP DEPRIVATION

Getting plenty of sleep is a very important part of your personal safety. Most people need 7.5-8.5 hours of sleep each 24-hour day.

Sleep loss built up slowly over several nights can be as harmful as sleep loss in one night. Both produce a decline in performance such as slower reaction times, failure to respond to changes, and the inability to concentrate and make reasonable judgments.

Research that tested a fatigued state from continuous hours of wakefulness against blood alcohol levels concluded that:

·         17 hours awake is equivalent to a blood alcohol content of .05

·         21 hours awake is equivalent to a blood alcohol content of .08 (the legal limit in Ohio)

·         24-25 hours awake is equivalent to a blood alcohol content of .10

Drowsy drivers, according to sleep researchers, may cause as many crashes as impaired drivers. Regardless of motivation, professionalism, training or pay, an individual who is very sleepy can lapse into sleep at any time, despite the potential consequences of inattention.

The National Sleep Foundation (NSF) recommends the following tips to help you improve your sleep:

·         Maintain a regular bed and wake time schedule, including weekends.

·         Establish a regular, relaxing bedtime routine, such as soaking in a hot bath or hot tub and then reading a book or listening to soothing music.

·         Create a sleep-conducive environment that is dark, quiet, comfortable, and cool.

·         Sleep on a comfortable, supportive mattress and comfortable pillows. Make sure they are allergen-free.

·         Finish eating at least two to three hours before your regular bedtime.

·         Exercise regularly. It is best to complete your workout at least a few hours before bedtime.

·         Avoid caffeine—coffee, tea, soft drinks, chocolate—close to bedtime.

·         Avoid nicotine—cigarettes and other tobacco products—close to bedtime.

·         Avoid alcohol close to bedtime. Although many people think of alcohol as a sedative, it actually disrupts sleep, causing nighttime awakenings.

·         Leaving stress at the office also can help improve sleep. One way to do this is to write down the next day's to-do list at the end of each workday and then put the items out of your mind until you return to work. Easier said than done, but succeeding can help alleviate stress.

You can also reduce fatigue through proper nutrition and exercise. A healthy diet provides longer-lasting energy -- concentrate on complex carbohydrates (starch) rather than simple carbohydrates (sugar); and avoid fatty foods and junk food. And regular exercise is important -- cardiovascular, muscle strengthening and flexibility.