There is overwhelming evidence to demonstrate that sleep deprivation leads to workplace accidents, and with several factors being known to affect the body’s sleep cycle, such as shift work, stress and anxiety, life changes, medical conditions, lifestyle, and loneliness, it is important that your employees are able to self-analyse how effective, safe, and functional they are after having a poor period of sleep.
It is equally important for employers to exercise their duty of care, and to consider their responsibility for the health, safety, and wellbeing of employees at work; therefore being able respond appropriately to any observations, or to any concerns raised by either the employee, following a health assessment, or from the observations of others is paramount.
The science behind sleep is to do with the body’s circadian rhythm. The circadian rhythm is described as an internal “body clock” that regulates the sleep cycle, and controls when we feel tired, or refreshed and alert. It operates on a 24-hour cycle, and is influenced by light. As natural light disappears in the evening, the body releases melatonin which is a hormone that induces drowsiness; and so typically, after waking up from sleep, we will become increasingly tired throughout the day, with these feelings peaking in the evening thus leading to bedtime. When the sun rises in the morning, the body releases a hormone called cortisol and this hormone promotes energy and alertness.
There are 4 stages to the sleep cycle. The first 3 stages are known as non-rapid eye movement (NREM) sleep, and the final stage is known as rapid eye movement (REM) sleep.
Stage 1 NREM marks the transition between wakefulness and sleep, and consists of light sleep. This stage typically lasts several minutes.
Stage 2 NREM is characterized by deeper sleep as the heart rate and breathing rates continue slowing down and the muscles become more relaxed. Stage 2 is typically the longest of the four sleep stages.
Stage 3 NREM is where the heartbeat, breathing, and brain wave activity all reach their lowest levels. During stage 3, the muscles are as relaxed as they will be throughout the sleep cycle, and this stage is key for feeling refreshed and alert the next day.
Stage 4 REM will usually occur about 90 minutes after the individual has fallen asleep. As the name suggests, the eyes move back and forth under the eyelids, and the breathing rate, heart rate, and blood pressure will begin to increase.
The four stages of the sleep cycle will repeat cyclically throughout the night, and for most people, the duration of each cycle will last about 90-120 minutes. The duration of each REM sleep cycle tends to increase as the night progresses.
So what does it mean when we refer to “good sleep” or ”a good night’s sleep”, and why is it so important?
Sleep is a time to relax; but it is also an essential function that allows the body and mind to recharge. How it works is that essentially, our cells produce more protein while we are sleeping, and these protein molecules form the building blocks for cells, allowing them to repair any damage caused throughout the day. So while we sleep, our bodies are hard at work repairing any damage caused by factors such as stress, ultraviolet rays, and other harmful exposures.
Effective and structured sleep also helps the body to remain healthy and stave off diseases; and there is also evidence to suggest that better sleep results in improved mental wellbeing. However, without enough sleep, the brain cannot function properly, and this could impair our ability to concentrate, to think clearly, to re-call and process information and instruction, and to respond in an emergency.
Therefore, if an employee’s role involves high levels of concentration, accuracy, and attention to detail and relies upon them to make critical business decisions, or if there is a safety critical element to the role, it is vital that the employee’s fitness to perform safely and effectively in their role is not impaired by their sleep.
Changes to an individual’s circadian rhythm will be of particular relevance for shift / night workers, but for whatever reason a person experiences sleep disturbance / deprivation, it is important that they understand and recognise the impact (potential or actual) from a physical, psychological, sensory, and cognitive perspective in order to act accordingly when it comes to the health, safety and wellbeing of themselves and others at work.
How much sleep do we need to feel well, and to function safely and effectively?
Sleep requirements can vary from person to person, however most healthy adults need between 7 to 9 hours of sleep per night to function at their best. What is also important is the quality of sleep, and variables of sleep patterns and routines can equally contribute to / impact upon health and well-being.
To discover more about raising awareness on sleep deprivation, and promoting good sleep hygiene amongst your workforce, TJM Occupational Health and Wellbeing will work with you to develop a bespoke sleep deprivation and sleep hygiene awareness workshop that aims to:
- Highlight the signs and symptoms of poor sleep
- Discuss the detriments to health, safety and wellbeing due to poor sleep
- Raise awareness regarding legislation highlighting both the employer’s and employee’s duty of care at work
- Discuss elements of a safety critical role, and roles and responsibilities
- Educate managers and supervisors in recognising signs and symptoms of sleep deprivation
- Educate employees in recognising signs and symptoms amongst themselves, and amongst their colleagues
- Promote the concept of the 5 principles of sleep allowing your employees to fully grasp and understand this concept
- Discuss and promote ways that will allow employees to better manage their sleep focusing on enablers and barriers
- Empower employees to take control and feel confident in raising any issues of concern
If you would like to further explore how we can assist your business needs, or should you have any concerns regarding the health, safety and / or wellbeing of any of your employees, please do not hesitate to get in touch.
