Get serious about sleep

When Ontario-based psychotherapist Bonnie Taylor, MSW, RSW, sits down with a client struggling to complete tasks, lacking motivation and showing signs of anxiety or depression, a first question she asks is “Are you getting enough sleep?”

The idea that sleep is a luxury rather than a necessity can lead to big problems.It’s not uncommon for farm operators to burn the candle at both ends, especially during seasonal busy times. But the idea that sleep is a luxury rather than a necessity can lead to big problems over the short and long term.

“The amount and quality of our sleep can have a strong impact on our physical and mental health,” Taylor says. “Many of my farm clients aren’t tracking how much sleep they’re getting. Some report that they sleep for eight hours a night but will admit that it takes a while to get to sleep, their sleep is often restless and they’re waking up multiple times every night with a busy brain.”

Part of the problem stems from an ingrained mindset that values long hours and super-human productivity. Farm operators may default to pushing through if choosing between working through the night to finish a field before it rains or getting a decent sleep.

Sometimes this might be the right call, but sacrificing sleep is not sustainable and raises concerns about workplace safety, efficiency and being clear-headed to make sound decisions. Studies have shown that being awake for 17 hours is similar to having a blood alcohol content of 0.05%. Being awake for 24 hours is similar to having a blood alcohol content of 0.10%.

How to monitor

By identifying sleep patterns, you can work towards changing your sleep habits. Often, a spouse will know if their partner’s sleep patterns change. Excessive snoring or awakening suddenly and drawing air can be symptoms of sleep apnea and should be discussed with a doctor or sleep clinic. Health Canada advises that adults should get seven to nine hours of sleep every day; however, one in three adults aged 35-64 don’t get enough sleep.

What is sleep hygiene?

Parents know that having a consistent bedtime routine helps children settle into healthy and consistent sleep patterns. The same holds for adults. Some simple sleep hygiene practices include:

• Quiet your mind with some light reading.

• Write down the problem and a few potential solutions if stressful thoughts are overwhelming attempts to sleep – this can help quell the repetitive thoughts that make it difficult to sleep.

• Monitor caffeine and alcohol consumption and have a cut-off time. Avoid caffeine eight hours before bed and alcohol four hours before bed.

• Create a sleep environment that makes it easy to fall asleep. It should be a cool, dark, quiet place of calm.

• Exercise – but not too much and not too close to sleep time.

Specific actions can also help prepare for a good night’s sleep. “A long day running loud equipment can be overstimulating so it may be helpful to have some quiet time when you get in the house after work. Even 20 minutes to relax without noise or screens can bring the restless energy and stress level down.”

Taylor also advises that doing a body scan can help us be aware of tension. “Assess the level of tension or stiffness in your shoulders. Is your neck stiff and inflexible? Are you subconsciously clenching your fists or jaw? If we’re aware of physical tension, we can find a way to let it subside. Trying to sleep with a body that is clenching is not optimal.”

Impacts of insufficient quality sleep

Sometimes farm operators use the logic that if they work through the night, they can catch up on their sleep when it rains or on Sunday. But it’s not like a bank account where you withdraw and deposit sleep time. There can be a price to pay for skipping sleep.

“In the short term, being sleep deprived impacts your memory, decision-making skills and even physical reaction time. Lack of sleep generates an impairment similar to being under the influence of alcohol or drugs. You can’t be present, focused or mentally sharp if your body and brain are craving sleep,” Taylor says.

“Over the long term, sleep deprivation can exacerbate more serious medical issues like heart disease and stroke, obesity and potentially lead to injuries. It can also increase mental health symptoms like anxiety and depression. Both the mind and body need sleep to recover.”

What about naps?

Having a rest during the day can be restorative if slightly sleep-deprived. “Some people get very groggy after a nap, while others feel refreshed. It’s best to keep it short – no more than 20 minutes. Avoid taking a nap late in the day. This can make it hard to get to sleep,” Taylor says.

Other helpful practices

“Taking a five-minute pause numerous times through the day to meditate, stretch, connect with others, use a relaxation app or just experience any nature that may be around you can help de-escalate stress and tension so it doesn’t build to a level that makes it difficult to shut down and sleep,” she says

It should be a priority to build a workplace culture that recognizes the importance of sleep for everyone on the team. It’s an essential element in ensuring work is done properly and safely.

From an AgriSuccess article by Peter Gredig.