Cultivating Healthy Sleep - OEA Choice Trust · a better way to take care of business Bibliography...

1 January 2016 | 2015 Kaiser Foundation Health Plan, Inc.

1


A BETTER WAY TO TAKE CARE OF BUSINESS

Cultivating Healthy Sleep:What’s stress got to do with it?

Suzanne Deschamps, MD & Megan Fox, MPH



Suzanne Deschamps, MD

Family Medicine

Northwest Permanente

West Salem Clinic



Megan Fox, MPH

Senior Workforce Health Consultant

Kaiser Permanente



Agenda

• Review Learning Objectives

• Implications of Lack of Sleep

• Creating Healthy Sleep Habits

• Activity: Sleep Action Plan

• Review of Rest & Revive Toolkit

• Wrap-up, Questions & Evaluation



Review Learning Objectives

Identify factors that are disturbing your sleep and

impacting your stress

Learn strategies to improve both the quality and quantity

of your sleep

Develop a personal action plan for immediate use

Set plans in motion to help your staff sleep better

Host your own 7-week sleep improvement campaign at

your school


7



Importance and confidence rulers

Opening activity

On a scale of 0–10, with 10 being the most important, how important is it to you to improve the quality of your sleep?

On a scale of 0–10, with 10 being the most confident, how confident are you in your ability to improve the quality of your sleep?



Identify factors that are disturbing your sleep and

impacting your stress



Air, water, food, shelter….. Sleep?



Benefits of Sleep



American Academy of Sleep Medicine



Sleep and Stress are Intricately Linked

Poor sleep

Poor Performance

Increased anxiety and

stress

Nearly three-fourths of

adults say that their stress-

induced sleep problems

have caused an increase of

stress or anxiety in their

lives.

(Anxiety and Depression Association

of America)



Learn strategies to improve both the quality and quantity of your sleep



Nutrition and Fitness for your Body

Avoid alcohol, nicotine and caffeine (especially in the evening hours)

Don’t eat spicy foods in the evening if they cause indigestion or night sweats

Aim for at least 30 minutes of moderate to vigorous physical activity each day.

Complete exercise workout at least 2 hours before bedtime to allow your body to

relax and cool down

Drink water throughout the day, don’t load up at bedtime (reducing need to get up

to go to the bathroom)



Natural Sleep Enhancers

Try these options 1-2 hours prior to bedtime:

Bananas

Warm Milk

Almonds

Cherries

Jasmine Rice

Hummus

Lettuce

Pretzels

Tuna



Environment

Bedroom should be cozy, dark, cool, and quiet

Some people prefer white noise

Avoid electronic media use/TV in the bedroom.

Disconnect from checking cell phones before bed

Beware of unwanted light from alarm clocks, devices etc.



Creating a sleep schedule

16 hours awake

Aim for consistent 7-9 hours of sleep per night

Create a bedtime routine

Go to bed and get up at the same time each day

You can’t “power sleep” on the weekend to make up sleep deficit

Don’t hit the snooze button

Minimize day time napping

Max 20-30 minutes, preferably between 2-3 pm



Tips if you Still Can’t Fall or Stay Asleep

Middle-of-the-night worries: keep a notepad and pen by the

bed, write down what you need to do –then forget about it!

After 20 minutes if you can’t fall asleep

Deep belly breathing

Inhale for 6, hold, exhale slowly for a count of 6-8

Sit up in bed and stare straight ahead into the darkness of the room and just

breathe deeply

Breathing deeply and slowly, count back from 100 with each exhale

Progressive muscle relaxation

If all else fails, get out of bed, leave the room and do a calm activity (no

devices) until you feel drowsy again



kp.org/choosebetter ©2015 Kaiser Foundation Health Plan, Inc. All Rights Reserved.

Activity: Mindfulness

Meditation – 5 minutes

Focus on the Breath



What About Sleeping Pills? Over the Counter Sleep

Aids? Prescription Sedatives?

Overall the risks outweigh benefits

Tolerance

Dependence

Rebound insomnia

Intended for occasional use

Melatonin okay

Consider alternatives

Cognitive Behavioral Therapy



When to consult a doctor

Extreme fatigue/sleepiness during the day

Uncomfortable urge to move legs/restless

legs at night

Legs jerk and move uncontrollably at night

Waking up gasping for breath

Severe snoring

Falling asleep while driving

Extreme irritability



kp.org/choosebetter ©2015 Kaiser Foundation Health Plan, Inc. All Rights Reserved.

Develop a personal

action plan for

immediate use



Set plans in motion to help your staff sleep better



Week 1

Self-

assessment

and goal-

setting



Week 2

Building a

healthy

foundation



Week 3

Understanding

your sleep

habits



Week 4

Identifying

sleep thieves



Week 5

Managing

stress



Week 6

What if I still

can’t sleep?



Week 7

Assessing

plan and

looking

forward



Week 8

Survey program

participants and capture

results



References and Resources



Tools and resources

kp.org: A hub for managing health

WELLNESS THROUGH PREVENTION

Rest and Revive Toolkit

Health and drug encyclopedias

Interactive symptom checker

Sleep Resources

Health videos

Total Health Radio online radio show

and podcast

https://businesshealth.kaiserpermanente.org/thrive/sleep-management

https://healthy.kaiserpermanente.org/health/care/consumer/health-wellness/drugs-and-natural-medicines/!ut/p/a1/dcxNDoIwGIThs3CCTimUsixV8aPhR23QdGO6MgSDLoznVxGXzu5Nngzz7MT8FJ7DJTyG2xSun_by7EBtUXANcEpBXaWalVIxDNiR-ZlsqsOXtEmuQLXZGmosUGYL6DRI1Ug5tJAg6YTN6oajTBYAQbv5oewk3tY62-dWAPEP_JkGu4_jfq2j6AVVUEe2/dl5/d5/L2dJQSEvUUt3QS80SmlFL1o2X0ZKU09CQjFBME80OTgwSU1DSENJTkswMEc3/

https://healthy.kaiserpermanente.org/health/care/consumer/health-wellness/conditions-diseases/he2/poc/!ut/p/a1/hZBBT4NAFIR_iweO5D2gIvVG0S4Uaas2FvdiFliBsNnd4FrDvxdsPXgwzG3yvpm8DFDIgUp2amtmWiWZmDz139ab591q5YRISLzGJL4jTuoQFwMfNkBroYof9NXtsyirgWpmGruV7wpyrcrp0hijby20sFTScGl6Live895CoEKVTHDIubQ_P-bg5qutIO-0g5PmaGYGPTY3nInxIy7LoRRK86plc8nynOwKOAL9O8JusQwwyaI4SrYpInEvwD7EJMjw2sHQ8zHxD156k20dJIsLgF7yeJ5x7-PIpof0ZZl6iL8N-I9CBN3RYvDE6YEf7e7p_uob4Jx13g!!/dl5/d5/L2dBISEvZ0FBIS9nQSEh/

https://healthy.kaiserpermanente.org/health/care/!ut/p/a0/FYhLDsIgEEDP0gOQKca26A6xXqALhd2ETIQ4IEGi1y-u3gccPMBl_MYntvjOyL2tp9yonlMHsgiE3ALcwYF7lY2w-gD2w0Tlv7C26JnAHmc1XozR4iblJKRcR6Gm5SpOc9fFrNocFJSU1E8Pww4b_71F/

http://www.kp.org/videos

http://www.kp.org/listen



Resources and Websites

American Academy of Sleep Medicine

American Insomnia Association

Anxiety and Depression Association of America

American Psychological Association

BJ Fogg Behavior Change Method

Center on Stress and Wellness Stanford

Division of Sleep Medicine, Harvard Medical School

Huffington Post – Healthy Living

NIH National Center for Sleep Disorders Research

One Moment Meditation

Sleep Research Society

Web MD

Huffington Post – Healthy Living

http://www.aasmnet.org/

https://www.sleepassociation.org/

http://www.adaa.org/

http://www.apa.org/

http://www.foggmethod.com/

http://stresshealthcenter.stanford.edu/

https://sleep.med.harvard.edu/

http://www.huffingtonpost.com/healthy-living/

https://www.nhlbi.nih.gov/about/org/ncsdr/

http://www.onemomentmeditation.com/

http://www.sleepresearchsociety.org/

http://www.webmd.com/

http://www.huffingtonpost.com/healthy-living/



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Wrap-up, Questions & Evaluations

Cultivating Healthy Sleep - OEA Choice Trust · a better way to take care of business Bibliography...

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