How Sleep Loss Affects You
You know firsthand that sleep loss is not just a “nighttime” problem.
Its impact can extend far into the day, limiting how well you can function physically
and mentally. The table below lists just a few ways that a sleep deficit becomes
a “daytime deficit.”
And while there is clearly no substitute for a good night’s
sleep, there are ways to increase your chances of staying alert on the job and behind
the wheel. It’s also helpful to know how (and how long) to nap and, when traveling
across time zones, how to deal with jet lag.
How not
getting enough sleep may affect:
YOUR
HEALTH |
YOUR
WORK |
YOUR
RELATIONSHIPS |
YOUR
SAFETY |
|
Increased risks for depression
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More likelihood of work errors, impaired concentration,
slowed reaction time and poorer work performance
|
Impatience
Being cranky or irritable
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Higher incidence of workplace accidents, traffic
accidents and microsleeps
|
Are you sure you’re not tired?
Most of us are extremely poor judges of our own fatigue levels.
Tips for staying alert
If you’re dealing with a sleep deficit, these tips may help get you through
a sluggish day:
- Eat breakfast. You’ll need the energy it provides.
- Avoid a “sugar rush.” You might get a lift from eating candies,
cakes, and other high-sugar foods, but you’ll crash pretty quickly. Instead,
eat meals and snacks that combine complex carbohydrates and protein.
- Move around. Stimulate your body by taking a brief walk outside or around
the office; you’ll feel more alert.
- Vary your activities. Don’t focus on the same task for long periods
of time.
- Get chilly. A surge of cold air might perk you up. Depending on the season,
you could turn on the air conditioning, open a window, or take a brisk walk outside.
Sleepy Behind the Wheel
Driving while drowsy is dangerous — and potentially deadly — to yourself
and to others.
Recognize signs of drowsy driving:
- Excessive yawning
- Head nodding
- Difficulty concentrating
- Inability to remember driving the last few miles
- Drifting between lanes or off the road
Stop and nap. Pulling off the road (at a rest stop
or other safe location) may be the safest thing you can do. A short nap in your
parked car can improve your alertness level.
Have a driving partner for long trips. Of course,
a partner enables you to get some sleep. However, if you are driving through the
night, it’s a good idea for you both to stay awake to make sure the driver
stays alert.
Discard your misconceptions. A blaring radio or frigid
blast of air conditioning is probably not enough to keep you alert enough to drive
if you’re sleepy. Again, your safest bet may be to pull off the road and nap.
The Real Story
Sleep deprivation may account for as many as 100,000 auto accidents
each year in the U.S.
In one survey, more than 50% of Americans reported driving while drowsy, and about
a quarter had actually dozed off at the wheel.
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