Eija Partanen-KivinenSavonia University of Applied Sciences

20.2.2020

Sleep well – work well –project

Back ground

- Every third of the working age population suffers from insomnia.

- Insomnia has increased in Finland in recent decades and the use of sleeping medicine has tripled in thirty years.

- According to studies, rapid changes in working life, continuous new demands, rush, shift work and irregular working hours have an impact on the increase of sleeping disorders.

Back ground

- Continuous sleep deprivation has an adverse effect on one’s health and ability to work.

- This is not a tiny problem: e.g. impaired brain function, work efficiency and problem solving skills, daytime fatigue exposing one to accidents at work and in traffic, increased risk of depression and memory disorders, increased sick leaves from work and increased use of health services, unfavorable changes in metabolism, risk of cardiovascular diseases, higher mortality.

Sleep well – work well – project

- Funded by European Social Fund (ESF).

- 1.1.2019 – 31.12.2020.

- Karelia UAS /administrator and Savonia UAS and three organizations from North-Karelia region – City of Joensuu, City of Lieksa and PKO.

Sleep Well - Work Well project aims

- Aims to improve well-being and productivity at work, reduce absenteeism and extend working lives by promoting employee sleep health and supporting practices within organizations.

Three main aims 1/3

- Screening people suffering from sleep disorders from the selected target groups in the project partners’ work communities, and assessing the impact of interventions through measurements based on new technologies.

Three main aims 2/3

- Developing new forms of flexible group interventions that are easily accessible to employees using new technological solutions.

Three main aims 3/3

- Developing organisational competence as well as the awareness to respond better to changes in working capacity related to sleep disorders.

- Providing organisations with a flexible work planning model to be used in situations when one’s ability to work changes.

The measures to be developed and tested in the project are:

- 1.Health survey and recommendations for follow-up to partner staff (Karelia).

- 2. Group coaching and technology experiments promoting sleep health (Savonia).

- 3. Solutions for managerial work and management that support the sleep health of personnel (Karelia).

Group coaching and technology experiments promoting sleep health by Savonia

- Aims: - Lifestyle guidance for better sleep health

by exercise and nutrition.- Use of workday design for better sleep.- Use of mind control for better sleep.- Three organizations -> at fall one group from

each organization and same set at spring time.

Main focus today!

Peripheral nervous system & stress & relaxation.

What can I do!

->tiny steps &

solution-oriented

approach.

ÄäreishermostoPeripheral nervous system

Somatic nervous system Autonomic nervous system

The sympathetic division

The parasympathetic division

Sympathetic nervous system -triggered only in extreme situations, allows extra resources for us to use.

The parasympathetic nervous system prevails -> the body performs its basic functions and the body functions normally.

Kuva Pixabay

Appetite-boosting hormone

An appetite surpressanthormone

- STRESS -

Bad sleep

The immune system is activated

Sympathetic nervous system activated ->hormonal changes

Cortisol Adre-naliini

Ghrelin Leptin

The risk of long-term illness is

increasinglike, T2D

Stress hormones

CortisolAdrena

linGhrelin

Insuliin Leptin

Difficulty falling to

asleep

Glycogen is released

Extra suger out of the blood,too much i ->

appetite

Feelinghungrygrows

Feelingfull /satietydecreases

Weight gain

It is important to know when one is stressed and how to relax!

Why we need to know how to relax

To balance hormonal changes -> relaxation

We do:

1. ASAHI / https://www.youtube.com/watch?v=vwy7IXVYeD4

2. Breathing

3. Calm your mind by music

Poem by Thich Nhat Hanh

- I breathe in, my body is calm. Breathing out - I'm smilingI am present here and now,and I know this moment is wonderful.

References

- Pictures are from Pixabay- Asikainen Merja, Tuomilehto Henri: Ravinto Uni Liikunta- Elämäsi kuntoon:

https://www.energiapankki.fi/elamasikuntoon/rentoutuminen/- Näin liikunta vaikuttaa aivoihimme: https://edenred.fi/fi/nain-

liikunta-vaikuttaa-aivoihimme/#- Terveyskirjasto- Walker Matthew: Why We Sleep- Youtube: Asahi

https://www.youtube.com/watch?v=vwy7IXVYeD4