Sleep, Precious Sleep
7 to 9 hours
considered an adequate regular sleep for most people
Avoid napping 3 hours before this
Going to bed
Drinking too little of this decreases performance
water
For any injury or illness sustained at work, residents should report to this
Employee Health, or ER (after hours)
Keeping the work environment brightly lit can reduce production of this hormone
melatonin
This helps download and process emotions, and offload unnecessary or unwanted information
"REM" or "dreaming" sleep
The most effective position for napping
Horizontal/lying down
Eating regular meals avoid sleep disturbance from this
hunger
Dr. Catherine Munn
Associate Dean Resident Affairs
Also Dr. Rosheen Grady, Dr. Sujay Patel
Increases alertness for up to 5 hours
Caffeine
10 minutes of light exercise helps reduce this post-nap grogginess
Sleep Inertia
90 minutes
The length of time necessary for an effective long nap (equals one entire sleep cycle).
This healty habit improves sleep, but not within an hour of bedtime
1-866-435-7362
PARO Hotline, when resident life becomes overwhelming and help is needed
This abundant dietary component can decrease caffeine effect
sugar
0.05-0.1%
the equivalent blood alcohol level of being awake for more than 24 hours.
2 cups of coffee, a 20 minute nap, then 10 minutes light exercise.
"Caff-nap"
This 20-minute activity can reduce fatigue, increase alertness, and temporarily improve performance
A nap
These JCC Radiation Oncologists are available for resident support.
All
11am.
The time to which the DO NOT DISTURB sign on the call-room door will keep cleaning staff out.
Going to sleep, and waking up
This call room door sign can improve the effectiveness of a nap
"Do not disturb"
Time in this environment improves multiple health conditions, including depression/anxiety, hypertension, cardiac health, diabetes, and cognitive impairment.
This pilot program supports an exhausted post-call resident to get home
Fatigue Risk Management Taxi Program.
20 minutes
The time during which an effective nap can be had.