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Sleeping Pattern
and Lifestyle
Management

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Topic outline

 What is sleep?
 How many hours do you need to sleep?
 What is sleep disorder?
 Sleep Disorders
 Circadian rhythm, The rhythm of life
 What is Circadian Rhythm
 What is Shift Work? Benefits?
 Tips For better sleep, nutrition, exercise, social.
 Nap

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 SLEEP
 Is a heightened anabolic state, accentuating the growth and
rejuvenation of the immune, nervous, skeletal and muscular systems.
 There are 5 stages of sleep, 1,2,3,4, and REM
It gives our neurons and other cells to repair themselves
Latin word:somnus, somnolence

Sleep Requirements According to:

• Age
• Lifestyle
• How fixed our routines
• Our general state of health
• Individual circadian rhythms(body clock)

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 sleeping is nice, you
forget about everything
for a little while

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 Sleep Disorder
Bruxism - the patient grinds or clenches
his/her teeth during sleep.
Nocturia - the individual has to keep
getting up at night to urinate

Somnambulism - sleepwalking
Primary insomnia - the individual finds it
hard to either fall asleep or stay asleep, or both. No underlying cause is detected.
Narcolepsy - people with narcolepsy may feel an overwhelming urge to
sleep at various points in the day, and they will often fall asleep
spontaneously for a few seconds to a few minutes.
Somniphobia (hypnophobia) - an abnormal fear of sleep.
Shift work sleep disorder (SWSD) - is a circadian rhythm disorder
where a person's sleep/wake cycle is disrupted by changes to their work
schedule.
Sleep deprivation - is the condition of not having enough sleep.
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 Sleep Disorder
Sleep apnea: Persons Sleeping is
interupted during sleep. Breathing is
stopped repeatedly.

2 types: OSA: Obstructive Sleep Anea

CSA: Central Sleep Apnea

 Snoring is common
 Pause can last a few seconds to a few minutes. When breathing
starts again, it starts with a loud snort or choking sound
 Makes the person excessively sleepy at daytime.
 Some infants experience sleep apnea due to immaturity of the
brainstem
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Insomnia:
 Characterized by difficulty of falling asleep, staying asleep,
and having difficulty of having a quality sleep.
 Can be acute or chronic
 Causes: Medical, Non-Medical

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The Rhythm of Life

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 Circadian Rhythm (Body Clock)
• Is a 24-hour cycle that rules us all. This internal body clock is
affected by external forces, such as sun rise and time zones.

• A daily cycle of biological activity based on a 24-hour period and

influenced by regular variations in the environment, such as the
alternation of night and day.

Normal Rhythm
Energy Level

Midnight 6 am 12 pm 6 pm Midnight
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Day Work

Night Work

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 Shift Work
What do we mean by shift work?
• A pattern of work where one employee replaces another on the same
job within in a 24-hour period.

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 Examples of shift work
work during the extended work periods of 12
afternoon, night or hours or more, often associated
weekend with compressing the working
week

rotating hours
of work

split shifts, where work

periods are divided into two
distinct parts with several standby/on-call
hours break in between duties.

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 Benefit of shift works
You are entitled to overtime allowance
or night differential or other benefits
applicable to graveyard shifts.

You can plan your schedule ahead of

time (since you know your rest days
and availability)

Have the entire day free to sleep,

shop, make appointments, do
some errands etc..

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 Tips for Better Sleep
Maintain your sleep schedule. Develop a pre-bedtime ritual.
If at all possible, keep a consistent sleep
• Read the paper, listen to soft music or take
schedule. Stick to the same sleep hours
a warm bath before going to bed.
every day — even on your days off.
• Allow yourself to unwind from your shift.

Make sleep a priority!

Set the stage for sleep even
though it may be daylight
Go to sleep as soon as outside
possible after work

Take naps.
A short nap — maybe 30 minutes —
before your evening shift can help you
feel refreshed and more alert at work. If you don't fall asleep within about 15
Rouse yourself well before your shift
starts, though, in case you feel groggy minutes, get up and do something
when you first wake up. relaxing.

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 Tips for Better Sleep

If sleep still does not come,
reschedule sleeping hours for later
in the day
Use relaxation techniques such as
deep and slow breathing
• Once you’re shift is over, and planning to
drive a long distance, then just consider
whether this is wise. If you have worked
overnight you will have slowed reflexes and
poor judgment, or you may fall asleep at the
wheel.

Make and keep rules about your

sleeping hours
• Teach your family and friends not to disturb
you when you are sleeping
• Unplug the phone
• Turn down the doorbell
• Inform your neighbors they might be able to
save a noisy chore for later.
• Schedule the most demanding work early in
the shift when workers are most alert
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Nutrition Tips

 Pack a healthy lunch that includes

plenty of fruits and vegetables.

 Eat smaller portions. Aim for smaller

portions, especially if you're working through
the night — because heavier meals are more
difficult to digest and can give you
heartburn..

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 Watch what you eat and drink

Avoid caffeine for at least 5 Try herbal tea or warm

hours before bedtime milk before bed

Cut down or give up

smoking
Maintain regular eating
patterns with well balanced
meals (avoid junk food &
limit fat intake)

Drink lots of water

Night workers should eat lightly
throughout the shift and have a
moderate breakfast

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 Exercise tips before work
•Work out before work. Twenty minutes of aerobic activity,
such as brisk walking, jogging or swimming, on most days can
help you stay alert on the job.

•On the job. During work, use your breaks to exercise. Take a
laps around your building. Shoot hoops outdoors. Keep a
resistance band or hand weights at work for strength training.

•Don't take the shortcut. Work exercise into

your normal routine. Walk or bike to work
instead of driving. Climb the stairs instead of
riding the elevator.

•Find a buddy. Find a co-worker and exercise

together. It'll make exercising more fun and
will also help keep you motivated.

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 Social tips
Phone home. Make time to call home and talk with your kids
and spouse, whether it's just before bedtime or just after the
sun rises.

Publicize your hours. Let your family and friends

know your work schedule.
Make time for get-togethers on your days off to
keep in touch
Get creative. Make a breakfast date
Plan to have at least one meal together each day
Plan family activities.

Set aside time for just you and

your spouse (no kids, tv, etc.)

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Ways to improve your alertness at work
• Take moderate exercise before starting work
which may increase your alertness during
the shift

• Take regular short breaks during the shift if

possible get up and walk around during
breaks

• Plan to do more stimulating work at the times

you feel most drowsy

• Keep in contact with co-workers, as this

may help both you and them stay alert.

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 Day Shift
Before shift
• Should have at least 7-8 hours sleep
• 20- 30 min. exercise (walking, biking, aero, jogging)
• Breakfast , prepare for work

9a.m – 9p.m (at shift)

• Light snack
• Use break to exercise (walking around)
• Take regular short breaks during shift if possible, get
up and walk around
• Drink lots of water, well balance diet
• A short break of exercise 3-5 minutes every 30 mins.
help maintain performance and reduce accidents
• Variation in work activity across a shift can help to
relieve fatigue
• Stay awake during travel (shuttle)
• Avoid caffeine for at least 5 hours before bedtime
• cut down or give up smoking

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 Day Shift
9 pm onwards (after shift)
• Make sleep a priority!
• Eat a light snack before bedtime
• Use relaxation techniques such as deep and slow breathing
• If sleep still does not come, reschedule sleeping hours for
later
• If failing to fall asleep after one hour, read a book or listen to
quiet music
• Go to sleep as soon as possible after work

• Try herbal tea or

• Avoid alcoholic drinks warm milk before
before bedtime (alcohol bed
can disrupt sleep)

• Avoid exercise for at least 3 hours before going to bed

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 From day (shift, before the start of Night shift)
• Should have at least 6-8 hours sleep
• 20-30 min. of exercise
• eat light food

• Schedule at least one daily meal with the

family; this helps to keep communication
channels open and promotes a good eating
habit

• Don't forget that your family is for whom

you do it. Don't lose your connection with
family life.

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5pm onward: (preparing for work)
•Light meal
•30 min nap
•keep the light bright

9pm-9am (at shift )

•Light meal throughout the shift

•Limit caffeine. Drinking a cup of coffee at the beginning of

your shift will help promote alertness. But don't consume
caffeine later in the shift or you may have trouble falling asleep
when you get home.

•keep the light bright

• Phone home. Make time to call home and talk with your
kids and spouse, whether it's just before bedtime or just
after the sun rises.

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 Wide awake on the night shift
• Take moderate exercise before starting work which may increase your alertness
during the shift

• A short break of 5-15 minutes every 1-2 hours may help maintain performance and
reduce accidents, particularly when the work is demanding or monotonous.

• Variation in work activity across a shift can help to relieve fatigue

9am onwards (after shift)

Wear dark glasses on your way home from work

• Avoid bright light on the way home from work, which
will make it easier for you to fall asleep once you hit the
pillow. Wear dark, wraparound sunglasses and a hat to
shield yourself from sunlight. Don't stop to run errands,
tempting as that may be.

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 • Ask your family to limit phone calls and
visitors during your sleep hours.

• Use blackout blinds or heavy curtains to block sunlight when you sleep
during the day. Sunlight is a potent stimulator of the circadian rhythm.
Even if your eyes are closed, the sunlight coming into the room tells your
brain that it's daytime. Yet your body is exhausted and you're trying to
sleep

• Try to avoid long commutes that take time away from sleeping.

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 Napping
 A power nap is a short sleep which terminates before the
occurrence of deep sleep or slow-wave sleep (SWS), intended to
quickly revitalize the subject.

 The power nap is thought to maximize the benefits of sleep

versus time. It is used to supplement normal sleep, especially
when a sleeper has accumulated a sleep deficit.
 Power naps of less than 30 minutes—even those as brief as 6
and 10 minutes—restore wakefulness and promote
performance and learning.
 Prime time nap is from 1-3 pm when energy level dips due to a rise
in the hormone melatonin at that time of the day
 Napping within 3 hours of bedtime may interfere with nightime sleep

 Caffeine nap. Taking caffeine before nap time

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 How to nap effectively
• Nap Time: Prime nap time is from 1:00
p.m. to 3:00 p.m., when your energy level
dips due to a rise in the hormone melatonin
at that time of day.

• 30-Minute Maximum: When taking a nap

longer than 30 minutes, you run the risk of
heading into deep sleep, which will leave
you feeling tired and groggy. Naps as
short as 1 to 2 minutes could be effective
for some people.

• Not Too Late: Napping within three hours of bedtime may

interfere with nighttime sleep.

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 How to nap effectively
• Darkness: Use a eye mask or eye pillow to
provide daytime darkness and make your
nap more effective.

• Quiet Place: Assure that you will not be

disturbed for the duration of your nap

• Set an Alarm: You will eventually

train yourself to nap for the amount
of time you set aside. Until then, set
an alarm or ask someone to wake
you up.

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