Lack of sleep can impact productivity

In a tough economy where health care costs continue to rise and worker productivity is crucial to business success, here”™s an important question to consider: How well are my employees sleeping? Chances are the answer is: Not very well.

Let”™s examine how lack of sleep can impact the bottom line and then look at some technological advances ”“ including neurofeedback and biofeedback ”“ for permanently resolving sleep problems without drugs.

The incidence of sleep disorders ”“ insomnia, obstructive sleep apnea and others ”“ is rapidly increasing and they pose a real and serious threat to business results.

One-third of U.S. adults suffer from symptoms of insomnia according to the American Association of Sleep Medicine.

A 2010 study reported in the Journal of Occupational and Environmental Medicine concluded that sleep disturbances contribute to decreased worker productivity at a high cost to employers ”“ some $1,970 per employee per year.

Clinical research has identified sleep disorders as independent risk factors for a long list of serious chronic health problems, including heart disease, diabetes, high blood pressure, reflux and others. This leads to increased health care and insurance costs.

Traditional care hasn”™t helped

Until now, the medical establishment has treated sleep disorders as acute problems, when they are actually chronic in nature. After diagnosis, traditional treatments for insomnia and other disorders have centered on drugs. For many, pills lose their effectiveness before long and can create unpleasant or even dangerous side effects. And the underlying causes of the sleep disorder remain.

In the case of obstructive sleep apnea, a dangerous condition characterized by loud snoring and snorting in a struggle to breathe while asleep, patients are treated using a CPAP (continuous positive airway pressure) device. The device involves a mask worn over the mouth and/or nose during sleep and a machine that blows air through the mask to keep air flowing to the lungs.

Many patients have difficulty adjusting to CPAP treatment and the device ends up shoved in a closet.

Digital technology to the rescue

Research has revealed that people with insomnia have different brain-wave activity than those who sleep well. These brain waves can be retrained to function in a manner that promotes restorative sleep through a technology called neurofeedback.

This is a method that has been used successfully in treating ADHD and has recently been shown to provide long-term insomnia resolution after a period of training. Neurofeedback is pleasant and comforting ”“ in essence a technological method that produces profoundly deep relaxation.

New scientific understanding of the interaction between the heart and the brain has led to technology that helps to regulate heart rate variability (known as heart rate coherence). Heart rate is positively affected by positive emotions generated in the brain.

A research company called HeartMath Institute has invented emWave2, a handheld digital biofeedback tool that reduces stress by helping users focus on positive emotions as they regulate their breathing to balance heart-rate variability. This serves to reduce daytime physiological stimulation, resulting in significant stress reduction and enabling better sleep.

In addition to easing insomnia, both of these tools are effective in helping patients adapt successfully to CPAP therapy, particularly those who have been unable to use it at all.

Dr. Edward O”™Malley, is a neuroscientist and a nationally-known researcher, academic and clinician in the field of sleep medicine specializing in insomnia. Board-certified by the American Board of Sleep Medicine, he is a principal in Fairfield-based Sleep Healthcare of Connecticut. Reach him at  eomalley@sleephealthcarect.com.

Tips for a better night”™s sleep

Establish a regular sleep schedule and try to stick to it, even on weekends. Arising within an hour of regular waketime allows your brain to become sleepy at the same time every night.

Avoid caffeine, nicotine and alcohol. Caffeine and nicotine are stimulants that may keep you awake. Alcohol, although it can cause sleepiness, reduces sleep quality leaving you feeling unrested in the morning.

Get regular exercise. Studies show exercise may reduce stress. However, do not exercise within three to four hours of bedtime.

Avoid heavy meals before bedtime. However, do not go to bed hungry; a light snack can help you sleep.

Keep your sleep environment dark, quiet and comfortable ”“ not too cool or warm. If light is a problem, try black-out curtains or a sleep mask. For noise, try a white noise machine, a fan or earplugs.

Set a time to relax before bed. Reading a book or taking a bath may promote relaxation.

If you can”™t sleep and aren”™t drowsy, get up and do something relaxing like reading or listening to music in low light.

Once in bed, if your mind is flooded with tomorrow”™s “to do list,” make the list right away. Then your thoughts won”™t constantly replay all night what needs to be accomplished the next day.