Sleep deprivation: Wake up to the dangers of not getting enough sleep

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Updated October 2014

Tiredness and driving, or operating machinery, don't mix. 

Tiredness is a major cause of accidents at work and falling asleep at the wheel is the cause of around one in five motorway accidents.

The recommended amount of sleep for adults is eight hours out of every 24, yet many people still attempt to get by on five or six hours, which is simply not enough.

But it's not just about the amount of sleep you have, it's also about the quality. Stimulants such as caffeine, nicotine and alcohol can disturb your sleep and prevent you from being fully rested when you wake up.

Snoring is another sign of sleep disturbance, and could be a symptom of Obstructive Sleep Apnoea (OSA). This condition causes sufferers to stop breathing for several seconds every minute and can interrupt sleep hundreds of times a night.

You may not realise it at first, but every time you go without a full eight hours' sleep you are building up a sleep debt and, like any debt, it will start to catch up with you. In cases of extreme tiredness people begin to experience short, involuntary naps called micro-sleeps. Though they only last seconds, if you are operating a machine or at the wheel of a vehicle, they can kill.

To get the best night's sleep:

• keep to a regular bed time;
• ensure your bedroom is cool, dark and quiet – try ear plugs and/or an eye mask if it helps;
• avoid stimulants; such as caffeine, nicotine and alcohol; and large or spicy meals; and
• try taking a warm bath or having a warm milky drink before bed.

During the day it is important to avoid heavy meals, drink plenty of water and have fresh air breaks when you can.

Sleep deprivation is an issue that is covered regularly in Kodiak's workplace poster programme.

If you would like to educate your employees on the dangers of sleep deprivation and how to make sure they get a good night's sleep, why not get in touch with us. We may have just the right poster for you.

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