RANDOLPH AIR FORCE BASE, Texas –
Most people understand the potential dangers of operating machinery while under the influence of any drug or alcohol, but the effects of being tired or sleepy while working or driving can have similar consequential effects.
That's because behind the wheel or on the job, lack of sleep impairs.
"Sleepiness can reduce alertness, which can increase the chances for occupational mishaps," said Maj. (Dr.) Catherine Shoff, a pulmonary, critical care and sleep physician at Wilford Hall Medical Center.
She explained that sleepiness occurs with acute sleep loss - like when you're on call for thirty straight hours, sleeping less than what's needed, engaging in steady night shift work, suffering from jet lag, sleep apnea, or when you're taking medications. Sleepiness also comes from fragmented sleep, taking sedatives and some systemic medical conditions.
But, sleepiness most commonly results from insufficient sleep - like when you didn't get enough sleep on a particular night -- versus being chronically sleep deprived. Poor sleep habits, like going to bed and waking at inconsistent times, sleeping with the television on, or ingesting alcohol, nicotine, or caffeine close to bedtime also causes excessive sleepiness.
"Excessive sleepiness also can be seen with a variety of sleep disorders, including sleep disordered breathing, insomnia, restless leg syndrome, periodic limb movement disorder, narcolepsy, sleep walking, nightmares and excessive environmental noise," the major added.
Major Shoff said Airmen most at risk to suffer sleepiness usually work in shift jobs at night.
"The biggest offenders are jobs like security forces, pilots, drivers, truckers and medical personnel," she remarked. "Additionally, anyone who's traveled across multiple time zones may have experienced sleep difficulties and sleepiness associated with jet lag."
There are ways to counter sleepiness, she added.
First, if you're feeling sleepy, there are a few things that will help. Walk around, stand up, stretch or exercise. Exposure to bright light and caffeine helps in efforts to remain alert.
If you're sleepy and you are about to drive -don't. Pull off the road at a safe place and take a short nap. Call a friend, a family member, a taxi for a ride home, or use public transportation.
"Or take a twenty-minute nap and drink a cup of coffee before driving," Major Shoff said.
Additionally, Major Shoff advised the sleepy to:
- Get seven to nine hours of sleep especially before a long, on-call shift or night shift; avoid starting out with a sleep deficit
- Avoid alcohol within two to three hours of bedtime
- Avoid caffeine five to six hours before bedtime
For shift workers, the major advised:
- Napping before working a night shift is an effective countermeasure to the reduced alertness and performance associated with night work
- Consider splitting sleep into two four-hour periods
Tips for jet lag sufferers:
- For brief stays of less than two days, maintaining home sleep schedule decreases sleepiness, though you may sacrifice social assimilation
- Bright light exposure at strategic times may allow for adjustment to a new time zone in advance
Additional points to remember, the major said, are that recovery from acute sleep loss generally takes two nights of extended sleep to restore baseline alertness.