Sleep disorders are costly to employers

A good night’s sleep is as important as regular exercise and good nutrition to a healthy lifestyle.

Adults need seven to nine hours of sleep each night, according to the National Sleep Foundation. But data from the National Health Interview Survey finds that 30 percent of adults get less than six hours of sleep a night.

Surveys conducted by the National Sleep Foundation find that at least 40 million Americans suffer from more than 70 different sleep disorders. Sixty percent of adults report having sleep problems a few nights a week or more, and more than 40 percent of adults experience daytime sleepiness that is severe enough to interfere with their daily activities at least a few days each month. One in five people report problem sleepiness a few days a week or more.

In addition to obvious side effects such as low energy, difficulty concentrating and irritability, a chronic lack of sleep can lead to serious issues such as memory loss, depression, obesity, diabetes, cardiovascular disease, and a weakening of the immune system.

According to the U.S. Institute of Medicine’s Committee on Sleep Medicine and Research, billions of dollars are spent each year in the United States on the direct costs of sleep loss and sleep disorders. These medical costs include expenses associated with doctor visits, hospital services, prescriptions and over-the-counter medications.

Problems resulting from a lack of sleep or poor sleep are also costly to employers. Insomnia is associated with an estimated $31 billion in workplace costs due to accidents and errors on the job, according to research results that appeared in the October 2012 issue of JAMA Psychiatry.

Well-rested employees are happier, healthier and more productive members of the staff who can avoid costly medical claims. Employers can take several steps to promote good sleep habits by their employees.

Addressing Insomnia
The most common sleep disorder is insomnia, which is characterized by difficulty falling asleep, waking frequently during the night, having trouble getting back to sleep, or generally feeling tired throughout the day. According to the National Center for Sleep Disorders Research at the National Institutes of Health, about 30 percent to 40 percent of adults say they have some symptoms of insomnia in a given year, and about 10 percent to 15 percent contend with chronic insomnia, lasting three to seven nights a week for more than one month.

How can employers help employees who may be suffering from the effects of poor or reduced sleep?

Anyone suffering from severe sleep loss side effects or extended sleep deprivation lasting more than a month should be advised to consult a medical professional. The employee’s problem could be a symptom of a more serious sleep disorder or illness.

More common and less severe cases of insomnia can be addressed with good “sleep hygiene,” diet and exercise, and stress management.

Sleep hygiene: Creating good sleep habits and environments can promote a restful night. These include establishing regular daily bed and waking times, and sleeping in a comfortable bed in a darkened, cool and quiet room.

Engaging in a relaxing ritual before bed, such as taking a bath, reading, listening to music or meditating, can help people fall asleep. Watching TV, however, or engaging in online activity such as using a computer, tablet or smartphone right before bed, will actually stimulate the brain and discourage sleepiness.

If sleep does not come in a timely manner, one should get up and engage in a low-exertion activity until he or she feels drowsy.

It is recommended to avoid taking naps, especially in the late afternoon.

Exercise and diet: Regular exercise, as well as yoga and meditation, can aid relaxation and help the body deal with stress.

It’s a good idea to avoid going to bed hungry, and to choose small, healthy snacks that promote sleep. Good choices include whole grain cereal with skim milk, a few crackers with low-fat cheese, a banana with peanut butter, yogurt with granola, or oatmeal with dried apricots.

Drinks and food containing caffeine (such as chocolate) should be avoided late in the day. High-protein or big meals, which can tax the digestive system, should be avoided near bedtime as well.

While alcohol may help one fall asleep, it disrupts sleep patterns, especially deeper REM sleep. According to WebMD, “Disruptions in REM sleep may cause daytime drowsiness [and] poor concentration.”

Stress management: In most cases, one can break the cycle of insomnia and become a better sleeper by practicing relaxation exercises such as guided imagery, deep breathing, or progressive muscle relaxation, controlling anxious thoughts, and reducing behaviors that impair sleep.

Sleep specialists agree that cognitive-behavioral techniques should be the first step in treating insomnia because they are safe, effective, and long-lasting.

For more tips on better sleep, visit the National Sleep Foundation at sleepfoundation.org or the Centers for Disease Control at cdc.gov/sleep.

Wendy Gammons is the Wellness Coordinator for MIIA’s Health Benefits Trust.