How to Improve Your Sleep Hygiene and Reduce Your Fatigue

How to Improve Your Sleep Hygiene and Reduce Your Fatigue
Duration: 60 Minutes
Module 1 Module 1
Recorded on: 2022-02-22
Unit 1 Presentation Materials: How to Improve Your Sleep Hygiene and Reduce Your Fatigue
Unit 2 Transcript: How to Improve Your Sleep Hygiene and Reduce Your Fatigue
Unit 3 Workbook: How to Improve Your Sleep Hygiene and Reduce Your Fatigue
Unit 4 Recording: How to Improve Your Sleep Hygiene and Reduce Your Fatigue

 Watch the Webinar Trailer



From employee assistance programs, office gyms and break rooms, to partnerships with physical and mental health resources and providers, workplaces are now recognizing the importance of employee wellness and are providing their team with the means to look out after them. However, something that doesn’t quite get as much attention is the value of good sleep hygiene. Efforts of the individual and the organization to maintain employee health and wellness won’t really make any difference if the individual it’s fatigued and sleep-deprived. This webinar zeroes in on reducing fatigue through sleep hygiene to assist in creating better-performing employees that ultimately lead to positive organizational outcomes.

This session’s instructor is Dr. Lois James. She is the Assistant Dean of Research for the Washington State University College of Nursing and Sleep and Performance Research Center. Her research specialization is on bias, stress, sleep, and performance in high-stress populations. She’s been published extensively, received multiple honors and awards, and is internationally recognized in the field.

Specifics of this discussion include:

  • The different aspects of our life that are negatively impacted by sleep deprivation and fatigue.
  • Examining the cumulative impact of sleep restriction and how it can lead the serious health issues.
  • The different sleep disorders that may develop as a result of sleep deprivation and their characteristics.
  • A look into the various elements of health and wellness and how sufficient quality sleep is crucial in supporting all the others.
  • The sleep cycle, the four phases of sleep, the duration, characteristics and functions of each phase, and the timing and structure of the full sleep cycle.
  • The three theories that propose the reason why the human body needs to sleep.
  • The concepts of sleep homeostasis, circadian rhythm, and sleep pressure that are all critical in the sleep-wake cycle.
  • Sleep fundamental #1 that indicates sleep as a basic need for day-to-day functioning and decision making.
  • Sleep fundamental #2 that illustrates the value of circadian rhythm in regulating the sleep-wake cycle and their level of alertness throughout the day.
  • Creating the best possible environment for quality sleep through sleep hygiene and tips on how to establish it through:
    • A regular sleep and nap routine that takes sleep debt and paying it back into account.
    • Keeping the bedroom dark and quiet and limiting technology before bed to reduce alertness and facilitate rest.
    • Allowing sufficient time to wind down after work to settle the mind in preparation for sleep.
    • Limiting alcohol, tobacco, and caffeine to reduce stimulants that may keep the brain and the body alert.
    • Not exercising heavily before bed and keeping the bedroom cool to regulate the body’s temperature to one that is more conducive for sleep.
  • The three conditions where it is highly recommended to be screened for potential sleep disorders by a sleep physician.
  • Over-the-counter non-medication alternatives and resources for coping with insomnia.
  • The art of napping: Its importance, the recommended time and duration for naps, and the two types of naps that allow us to maximize the benefits of napping.
  • Methods to monitor our sleep and manage fatigue levels and considerations when setting sleep goals.
  • Combating fatigue through naps, light therapy, strategic consumption of caffeine and melatonin, exercise, and good nutrition and hydration.
  • Stress management pointers to allow us to deal with life stressors more effectively.
  • Strategies that may be implemented at the organizational level to ensure employees are practicing good sleep hygiene.

Questions raised by the webinar participants relate to:

  • Stabilizing sleep cycle amidst extreme work demands.
  • Recognizing whether you’re reaching deep sleep.
  • Overcoming the body’s tendency to wake up routinely at a specific time despite sleep debt.
  • Recommendations to get back to sleep after waking up in the middle of the night.
  • The benefits of blue-light-blocking glasses, mouth-taping, and other alternative tools and approaches used as sleep aids.
  • How the COVID-19 pandemic impacted people’s sleep hygiene.
  • Potential dangers in the post-shift drive home.



Webinars with these Speakers


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Resources Mentioned During Webinar



Audience Comments

  • “Everything was valuable. I have had sleep issues off and on over the years and some of the information presented helps explain possibly why. I liked how she broke down the different levels of sleep and suggested time frames of how much sleep is generally healthy and helps with alertness and high performance.” — Nakeba
  • “One of the best webinars you have presented, on a very valuable and timely topic. The top takeaway for me was the value of split sleep for shift workers. Well done!” — Ken
  • “The importance of maintaining healthy sleeping habits in order to save energy for after waking up functioning.” — Alirio
  • “Techniques on how to manage my sleep better. I have extreme issues with the erratic work schedule I have. My job requires me to work 1st, 2nd, and 3rd shifts all through the week on different days, plus I do one double a week. I am in great need of learning how to better capture enough sleep overall.” — Leigh
  • “There were lots of good ideas. I discuss this in a large majority of sessions I have with patients. This only bolsters the info I can share with others. Thanks! One of the best presentations I’ve viewed in quite a while!” — John
  • “Very Informative speaker. Thank you for the tips to help first responders/nurses/night-shifters get home safely. Sometimes a 1-2 hr. nap before you go in, helps get you through that night shift! Thank you for this information. More people need to know all this!” — Roseann
  • “I learned there were more serious health issues that can result from a lack of quality sleep. I thought it was just weight gain, but that’s not the case, so I will definitely place my focus on getting more sleep.” — Brenda
  • “Most valuable for me was learning about “Cumulative impact of sleep deprivation” and “Fatigue countermeasures.” — Nhora
  • “The 1 brick and two brick metaphor was super helpful. I didn’t know melatonin pills train your body not to make its own ?. Just a ton of good tidbits that reminded me of the book Why We Sleep and how not sleeping enough causes disease. She was an amazing presenter, thank you so much to your team and her!!” — Nadya
  • “Ideas for catching up on sleep and making small amounts of sleep count as much as possible. This was a very relevant webinar for me, and the presenter was knowledgeable, engaging, and provided a lot of helpful information. Much appreciated!!” — Kathleen





The American Society of EvidenceBased Policing is a non-profit organization started by working police officers designed to drive the national conversation towards ensuring that the least harmful, most effective, fairest, and safest strategies are employed to prevent crime, reduce harm, and improve community wellness.





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