An official website of the United States government
A .mil website belongs to an official U.S. Department of Defense organization in the United States.
A lock (lock ) or https:// means you’ve safely connected to the .mil website. Share sensitive information only on official, secure websites.

Medical staff offers course for sleep deprived

  • Published
  • By Alex Salinas
  • Joint Base San Antonio-Randolph Public Affairs
JOINT BASE SAN ANTONIO-RANDOLPH --  A study from the U.S. Centers for Disease Control and Prevention revealed that nearly a third of American workers are chronically sleep-deprived by sleeping less than six hours. This CDC-dubbed "public health epidemic" spells potential health problems for the Air Force's active-duty members as well as Department of Defense civilians who aren't getting enough sleep.

As a preventive measure, the Joint Base San Antonio-Randolph Health and Wellness Center offers a Sleep Improvement and Fatigue Countermeasures course from noon-1 p.m. the second Thursday of every month.

First Lt. Shannon Scannon, 359th Aerospace-Medicine Squadron officer in charge of administration and scheduling, said from a non-medical standpoint that sleeping can be the biggest contributor to one's vitality.

"The foundation of health starts with a good night's sleep," she said. "It also can improve one's psychological well-being. If you aren't sleeping well, you might have a more pessimistic outlook on life."

During the course, the physiology of sleep is discussed, including circadian rhythms and the signs and symptoms of fatigue.

Part of the course also addresses many negative outcomes that may arise from people who don't get enough rest, Senior Airman Kristen Coffey, 359th AMDS Aerospace and Operational Physiology technician, said.

"Drowsy driving, which can cause automobile accidents, obesity, heart problems, diabetes and cancer are all long-term effects that can occur from lack of sleep," she said. "You name it; you can get it if you don't get enough sleep."

Mental errors, such as numerous typos in an office setting, slurred speech, slower problem-solving skills and microsleeps - episodes of sleep lasting from a fraction of a second to 30 seconds - are daily problems one can experience with too little rest, Coffey said.

There are natural solutions that can improve sleep quality and chisel fatigue away.

Exercise is one solution.

"When people initially start a workout regimen, they may feel fatigued, but overall exercise helps people fall asleep and stay asleep longer," Scannon said.

Exercise can help decrease the kind of stress that causes people to not get restful and revitalizing sleep.

"Stress affects sleep, so exercise can increase stress tolerance and decrease one's stress," Scannon said.

Getting a full night's rest after a workout is paramount for recuperation.

"Human growth hormone helps with physical repair and restoration," Scannon said. "HGH is only released inside of our bodies during sleep, which not only repairs muscles (by increasing muscles' capability to soak up amino acids from protein, allowing additional muscle development), but also revitalizes our immune system."

Scannon said people's nutrition and environment can deliver additional stress, which can contribute to subsequent sleepless nights.

"Even the configuration of your furniture - how crowded or messy your room or office space is - can cause unperceived stress," she said.

Nutrition can also improve slumber and help battle fatigue, but it's dependent on if people want to go sleep or if they want to stay awake, especially if they are at work, Coffey said.

"If you want to go to sleep, something small with complex carbohydrates like fruits, vegetables or whole grain pasta will help," she said. "Your body digests complex carbs quickly so they won't sit in your stomach all night long. They also release serotonin, which relaxes you."

If you want to stay awake, "lean protein like what's found in almonds, walnuts and yogurt will help," she said. "They take longer to digest, giving you more sustained energy."

Sometimes, people may be tired and fatigued because they are dehydrated, Scannon said.

"Not including extra water you may need from working out, we need to drink a minimum of 64 ounces of water every day," she said.

The class also addresses the importance of not going to sleep on an empty stomach, limiting liquid intake before bed and taking multivitamins to overcome natural bodily deficiencies.

"We at the HAWC highly encourage our class participants to take a look at their sleep habits," Kimberly Houk, HAWC exercise physiologist, said. "Sometimes medical intervention is needed, and the class can give an idea of when to see that care as well."