Safety & Sanity

“I sleep a lot and have had bouts with insomnia and did not sleep for days.”

“Too much mandatory overtime has affected my sleep patterns.”

These are quotes from anonymous corrections officers. Their comments are not at all unusual. We have also heard many a time of staff bringing six “high-energy” (that is, high-caffeine) drinks to work, to consume during their shift—to force their brain to stay awake and alert while on duty, when in fact it is trying to shut down and go to sleep.

Of DWCO’s national 2011 sample of N=3599 corrections professionals of multiple job types and agency types, 43.3% indicated that they were experiencing sleep problems, with 45.8% of the men reporting sleep problems, and 40.2% of the women. Of those who reported having been exposed to one or more incident of violence, injury or death, 45.7% reported sleep problems, as opposed to 26.8% of those who did not report exposure to such incidents. Of those comorbid-positive (that is, meeting criteria for PTSD and also scoring as moderate or higher on depression symptom severity) 72.1% reported sleep problems, as opposed to 37.3% those who were not comorbid-positive.

Sleep disturbances include difficulty falling asleep, difficulty staying asleep, nightmares, obstructive sleep apnea, and Restless Leg Syndrome.

What are some of the consequences of sleep deprivation/insufficient sleep? According to the Centers for Disease Con-trol and Prevention (CDC), 23.2% of US adults 20 years and older reported difficulty concentrating on things in relation to sleep insufficiency (less than 7 hours of sleep in a 24-hour period), and 18.2% reported difficulty remembering things in relation to sleep insufficiency. In corrections work environments, difficulty concentrating or remembering can have life-threatening consequences.

Also according to CDC, insufficient sleep is associated with high-risk behaviors such nodding off or falling asleep while driving, and unintentionally falling asleep during the day. And insufficient sleep is associated with low energy and feel-ing tired during the day.

Sleep insufficiency undermines health by increasing the risk of chronic illnesses such as hypertension, diabetes, depression, and obesity, as well as cancer, increased mortality, and reduced quality of life and productivity [1].

Moreover, a study of employees in the transport industry and in the army found that even moderate sleep depriva-tion produced impairments in processing and motor performance. These impairments were be equivalent to those of alcohol intoxication [2]. After 17-19 hours without sleep, speed and accuracy on some tests were equivalent to or worse than speed and accuracy at a Blood Alcohol Content (BAC) of 0.05%. After longer periods without sleep (up to 28 hours), performance reached levels equivalent to performance following the maximum alcohol dose given to subjects (BAC of 0.1%). In the US, drivers with BAC of .08% or higher are considered to be legally intoxicated—Driving Under the Influence (DUI).

Given the inescapable consequences of sleep deprivation on health and functioning, it seems safe to conclude that every effort must be made to ensure that corrections professionals, and in particular shift workers, are presented with work conditions that allow them to get on at least 7 hours of sleep per 24-hour period.

Here are some tips from the National Sleep Foundation that may help promote sufficient and good quality sleep.

• Establish and adhere to a regular routine regarding what time you go to bed to sleep and what time you wake up. This helps regulate your body’s biological clock which controls your circadian rhythms to help you go to sleep and to stay awake. Of course, working over-time throws your biological clock off. And changing shift schedule confuses your body even further as to when is should be secreting chemicals to help you go sleep and when it should be working on helping you wake up and stay awake. Whenever shift schedules change, staff experience the equivalent of jet lag.
• Avoid exposure to bright lights, loud sounds, activities or information that may cause you to get “wound up,” excited or otherwise stressed just before bedtime. Avoid watching the news on television, playing video games, or working on your laptop in bed before going to sleep.
• Instead, help your brain wind down and shift from wakefulness to sleep mode. If your mind is on things you have to do the next day, write them down and tell yourself that you are going to sleep now and you will be dealing with these matters the next day.
• Make sure that the room where you sleep is dark and quiet, and that your mattress and pillow are comfortable.
• Routinely engage in a relaxing ritual just before bedtime. That could involve drinking a warm non-alcoholic and non-caffeinated beverage, reading, stretching, taking a shower or engaging in sexual activity with your partner.
• If napping during your day interferes with sleeping at your regular bedtime, avoid taking naps, especially later in your day.
• Get physical exercise, daily if possible, to help yourself unwind.
• Avoid consuming alcoholic drinks, tobacco products, caffeine, or heavy or spicy meals prior to going to sleep.
• If you find yourself unable to sleep, get up and do something relaxing, such as reading, until you feel tired and ready to go to sleep.
• If you continue having difficulty sleeping in spite of your efforts to do so, consult with your physician about it.
• Like needing water, oxygen and food, our body, including our brain, NEEDS sleep. Sufficient and good quality sleep is a non-negotiable prerequisite for our health and functioning, and even for our very survival.

References

[1] Institute of Medicine. Sleep Disorders and Sleep Deprivation: An Unmet Public Health Problem. Washington, DC: The National Academies Press; 2006.
[2] Williamson, A. & Feyer, A. (2000). Moderate sleep deprivation produces impairments in cognitive and motor performance equiv-alent to legally prescribed levels of alcohol intoxication. Occupational Environmental Medicine, 57, 649–655.

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