How to Have a Better Night’s Sleep and Stay Alert on the Railways

Recent reports from the National Sleep Foundation confirm that sleeping problems impact job performance in the transportation industry as a whole.   According to the poll, however, train operators experience the greatest issues when it comes to sleep and job performance. A staggering 44% of operators state that their weekday routines do not allow for adequate sleep. Furthermore, 14% of operators suffer from some sort of sleep disorder, which results in a feeling of waking up “unrefreshed” and groggy. With 18% of operators attributing a “near miss” accident at work to sleepiness, it is clear that getting a better night’s sleep and treating disruptive sleep disorders is necessary.

Getting a Better Night’s Sleep

Even if sleep time is limited, you can implement a few small changes to your daily routine that will help you achieve a better night’s sleep. Considering trying the following:

1) Regulate your caffeine intake

Limiting the amount and time of caffeine intake can drastically decrease late night jitters and wakefulness. Two to three 8oz cups of coffee are considered to be a moderate amount. Try to limit your caffeine intake to less than 500 mg a day. Also try to finish consuming your caffeine at least six hours before you plan on sleeping.

 2) Exercise Daily

Aside from helping you keep a proper body weight and healthy heart, exercise also helps you sleep better. Cardiovascular exercise, the kind that raises your heart rate for at least twenty minutes, promotes restful sleep. Try to plan your jog, run, walk, etc when you have at least two hours for your body temperature to cool before bed.

 3) Having a Sleep Time Routine

While you may not be able to control the exact time you can sleep, you can create a regular routine prior to sleeping. Your routine should allow time for your mind and body to relax. Instead of watching TV or using a computer try reading or listening to soothing music.

Getting a better night’s sleep will help you feel refreshed and more alert during the day. Studies show that restful sleep is crucial for improving work performance and mental focus, thus reducing your risk for accidents. If you find you are still unable to get the restful sleep your body requires, a sleep disorder may be the root of your problem.

FusionHealth® is Ready to Help

If you think you may be suffering from a sleep disorder, the Sleep4Safety® program will help identify and treat any issues plaguing your sleep. With over twenty years of experience, forty-five medical licenses, and 12,000+ satisfied clients, FusionHealth® is the national leader in transportation sleep medicine.

Call us today to book an appointment.