Wake Up to What Poor Sleep Costs Your Company
- 60 percent of American adults report having problems with sleep.
- The risk for diabetes, heart disease, stroke, obesity, and other health problems increases with sleep deprivation.
- Fatigued workers are 70% more likely to have an accident at work.
- Sleep deprivation costs U.S. companies more than $63 billion each year, which equates to $2,280 per sleep-deprived employee each year.
(Source: Harvard Medical School).
SleepWell® is a structured program designed to prevent and minimize issues with poor sleep. It teaches individuals how to modify factors that may damage sleep and reduce daytime energy, focus, and productivity. Participants will learn how to develop healthy lifestyle habits, create an environment conducive to quality sleep, and manage daily stress. Guidelines are based on the latest research on sleep enhancement and cognitive behavioral therapy strategies. SleepWell® also addresses shift workers, as these individuals face unique challenges to a traditional sleep schedule.
• SleepWell® includes an interactive kit and a step-by-step behavior modification program, supported by a trained SleepWell® coach.
• Tailored coaching helps connect strategies to an individual’s specific sleep issues, lifestyle, and goals.
The information and techniques are presented systematically so that individuals are able to improve sleep habits in a comfortable, logical way. The program is effective, easy-to-learn, and can be readily utilized in a person’s normal living and working environment. Participants will learn how to develop healthy lifestyle habits, create an environment conducive to quality sleep, and manage daily stress. Improved sleep helps increase productivity, reduce health risk and generate a greater feeling of well-being. Workplaces as well as employees/members benefit from providing SleepWell®.
SleepWell® Guide Components
Understand current habits to identify areas of focus for the SleepWell® program:
• Sleep duration and quality
• Wake-time alertness and energy
• Sleep environment
• Lifestyle factors (e.g. smoking, exercise, diet)
• Stress management habits
• Medical conditions
For participants working with a SleepWell® coach, the results from this pre-program assessment are used to tailor messages, increase coaching effectiveness, and to evaluate change readiness.
Goal Setting & Action Planning
• Approach a lifestyle change with a healthy attitude
• Set goals and address barriers to change
• Create “If, then” plans for expected roadblocks
Train the Body to Sleep
Use cognitive-behavioral therapy strategies to help the body naturally sleep:
• Limit the bed to sleep and sex
• Create a bedtime & wake time routine
• Restrict time in bed to improve sleep drive
• Systematically plan sleep to re-set the body’s natural circadian rhythm and sleep drive
• Cope with schedule changes without sacrificing quality sleep
Make step-by-step changes in the
following areas to create an environment
that promotes sleep:
• Bed, sound, temperature, smell, and light
• Blue light & electronics in the bedroom
• Caffeine, nicotine, and alcohol on sleep
• Healthy food choices
• Timing of meals and snacks
• Exercise habits and timing
• Medication and sleep aids
Build Social Support
Learn strategies to bring others on board to improve the likelihood for long-term success:
• Strengthen your home team and
show your care to friends and family
• Discuss sleep needs with a sleep partner
• Manage conflicts and communicate assertively
• Create self-enhancing feelings
Learn to relax and manage stressors that can hurt sleep:
• Seek downtime daily and practice
• Plan problem solving to deal with stressors
• Use creative imagination
• Clean up psychological pollution
• Dispute irrational thoughts
• Practice relaxation techniques
HealthyLife® SleepWell® for Shift-Workers
Shift workers are especially at risk for poor sleep quality, sleep deprivation, and fatigue. Shift workers are also more likely to be in an accident while driving or operating machinery and more likely to be obese or develop cardiovascular disease or cancer. The SleepWell® program addresses the need of shift workers to improve sleep duration and quality. Additional information and tailored
coaching is provided for workers who follow a shift-work schedule:
• Scheduling sleep around rotating
shifts or permanent night shifts
• Creating a healthy sleep environment
during daylight hours
• Avoiding drowsy driving
• Using caffeine appropriately
• Coping with shift changes