Importance of Sleep

You may not consider sleep when thinking about the risk factors that play a role in your health.Things like nutrition, physical activity, weight, and tobacco may come to mind more easily. While it may not be the first risk factor you think of, sleep is essential to your health and overall well-being. It’s also essential to your survival. Think about this; if you didn’t get any sleep over an extended period of time, you would die more quickly than if you didn’t eat any food over the same period of time. Here’s why... when you don’t sleep, your body doesn’t replace the damaged cells in your tissues and organs. Over a long period of time, if enough cells weren’t being replaced, your organs would become damaged and not work properly. If enough of your organs weren’t working properly, you would die.


Sleep and Your Health It’s unlikely you would ever go without sleep to the extreme outlined above. However, even small amounts of sleep loss can affect your health over time. For example, compared to those who sleep between seven and less than eight hours each night, people who sleep between six and less than seven hours each night: • Weigh more. • Have higher triglyceride (a type of fat) levels. • Have higher diastolic blood pressure (your blood pressure when your heart is resting) levels. • Have lower HDL cholesterol (good cholesterol) levels. These differences are even larger in people who sleep between five and less than six hours each night. Getting enough sleep each night is important because being overweight or obese, or having high blood pressure, high triglyceride, or low HDL cholesterol levels puts you at a greater risk of developing a chronic disease (e.g., heart disease, stroke, type 2 diabetes).

Sleep & Lifecycle 3 Too Much to Do? 4 Sleep & Obesity

Sleep and Peak Performance


Eat, Drink & Sleep 6 Sleep & Driving


Local Events


Local Events




WTW Awards


For tips on how to get a good nights sleep, read the Personal Health Guide, Sleep Tight.

Coming in our next Health Issues in the Workplace Newsletter... a focus on mental health and work.

In addition to the amount of sleep you get each night, the length of time between periods of sleep is also important. After being awake for 17 hours (e.g., 6:00 a.m. to 11:00 p.m.): • Your ability to concentrate and pay attention decreases. • Your reaction times become delayed. • You become more forgetful. • Your decision making skills decrease. These effects become more severe the longer you go without sleep. They’re also more evident in young adults than in older adults.

Getting Enough Sleep Makes Cents Lack of sleep has a big impact on the economy. Fatigue-related productivity losses have been shown to cost an employer about $2 000 per employee each year. Approximately 17 million Canadians over 15 years of age are employed. This means about $34 trillion dollars are lost each year in fatigue-related productivity losses. As you can see, getting the right amount of sleep is important. Still, about one in five adults don’t get the sleep they need (American Academy of Sleep Medicine, 2008). To help you sleep better, this Sleep Well newsletter tells you about things that can affect your sleep, and what you can do to sleep better and, in turn, be healthier. Key References: American Academy of Sleep Medicine. (2008). Sleep Deprivation. Retrieved February 24, 2010, from http://www.aasmnet.org/ Resources/FactSheets/SleepDeprivation.pdf Eidelman, D. (2002). What is the purpose of sleep? Medical Hypotheses, 58(2), 120-122. Rosekind, M., R., Gregory, K., B., Mallis, M. M., Brandt, S., L., Seal, B., Lerner, D. (2010). The Cost of Poor Sleep: Workplace Productivity Loss and Associated Costs. Journal of Occupational and Environmental Medicine, 52(1), 91-98. Zisapel, N. (2007). Sleep and sleep disturbances: Biological basis and clinical implications. Cellular and Molecular Life Sciences, 64, 1174-1186.

sleep throughout your life cycle

Age Newborns (1 – 2 months) Infants (3 – 11 months)

General Sleep needs

Have you ever wondered why babies sleep so much? Sleep helps your body to grow and rebuild. Babies are growing so much that they need lots of sleep. As a baby grows into a child and then into an adult, the amount of sleep he or she needs decreases.This is because the rate at which he or she is growing has also decreased.The following chart shows how much sleep you need from the time you’re born until the time you reach old age.


Sleep Facts

10.5 – 18

Newborns sleep both day and night. Sleep periods can last between a few minutes to several hours. Put your baby to sleep on his or her back on a firm flat surface. Sudden Infant Death Syndrome (SIDS) is less common in babies who sleep on their back.

14 – 15

By six months, most infants can sleep through the night, but still need naps during the day. Naps can last anywhere from 30 minutes to three hours. Continue to put your baby to sleep on his or her back on a firm flat surface. Toddlers still nap during the day, but usually only once for between one to three hours. To help your toddler fall asleep, try putting a comfort object (e.g., a stuffed animal or a blanket) in his or her crib or bed. Some preschoolers may have sleep problems, particularly when there’s a change in their routine (e.g., starting school). You should talk to your health care provider about your child’s sleep problems if they start happening more often or if they interrupt your child’s sleep on a regular basis.

Toddlers (1 – 3 years)

12 – 14

Preschoolers (3 – 5 years)

11 – 13

School-aged children (6 – 12 years)

10 – 11

Teenagers (13 – 17 years)

8 – 10

When they are able to, teenagers tend to go to bed later and sleep-in longer. This is because teenagers often have a shifted sleep schedule.

Adults (18 – 64 years)


As adults, women tend to sleep more, go to bed earlier, and fall asleep faster than men. Women also tend sleep more lightly and to wake up more easily than men.

Seniors (65 years or older)


Older adults tend to sleep more lightly, sleep for shorter periods of time, and have more sleeping disorders. Many seniors nap during the day to help get enough sleep.

School-aged children may resist going to bed and have trouble falling asleep. Establishing a bedtime routine will help get your school-aged children to sleep.

To find out how much sleep you need, keep track of the amount of sleep you get, how tired you feel each morning, and how alert you feel throughout the day. If you have a hard time getting up in the morning, or feel tired throughout the day, you’re likely not getting enough sleep. Increase the amount of sleep you’re getting, and rate your energy levels in the morning and throughout the day again. Continue this pattern until you’re getting enough sleep to feel rested and energized throughout the day. If no amount of sleep will make you feel rested, talk to your health care provider. Though your sleeping patterns and habits will change throughout your lifetime, one thing remains the same. Getting the proper amount of sleep each night is important to your overall health.

Key References: American Academy of Sleep Medicine. (2006). Sleep and children. Retrieved March 12, 2010, from http://www.sleepeducationcom/Topic.aspx?id=8 American Academy of Sleep Medicine. (2007). Sleep and women. Retrieved March 12, 2010, from http://www.sleepeducationcom/Topic.aspx?id=67 National Sleep Foundation. (2009). Children and sleep. Retrieved February 17, 2010, from http://www.sleepfoundation.org article/sleep-topics/children-and-sleep National Sleep Foundation. (2009). How much sleep do we really need? Retrieved February 17, 2010, from http://www.sleepfoundation.org /article/how-sleep-works/how-much-sleep-do-we-really-need Roland, J., & Espiritu, D. (2008). Aging-related sleep changes. Clinics in Geriatric Medicine, 24, 1-14.


Too Much To Do?

Every day you must decide where and how you want to spend your time. This means making time to take care of yourself, your family, your house, your job, and the list goes on. To fit in everything you want to get done, you might be cutting back on the amount of sleep you’re getting.

Does this sound familiar? You’re not alone. In fact, 47% of Canadians cut back on sleep in order to fit more time into their day (Statistics Canada, 2001). As expected, people who work full time, work long hours, commute to work, or have children sleep less than people who don’t. Not surprisingly, 15% of Canadians are sleeping less than 6.5 hours each night, and aren’t getting the sleep they need (Statistics Canada, 2001).

Given how important sleep is to your overall health and well-being, it’s important to use your time wisely when you’re awake. Here are some tips to help you get the most out of your waking hours:

Sleep Tips for Busy People Be organized. Use appointment

Work with others. See if there’s any way the people around you can help lighten your “to do” list. For example, organize a car pool to get your children to their sporting events. Remember to ask for help if you need it.

calendars and “to do” lists to help organize your time. Also, keep your home and office organized so you don’t waste time looking for the things you need.

Decide what’s important. Finish

Plan ahead. Think about how you can combine tasks to make better use of your time. For example, stop at the gas station that’s on your way to the grocery store. Also think about how you can break big tasks down over several days or weeks. For example, break up your spring cleaning by cleaning one room in your house each week during March and April.

key tasks before working on items that don’t need to be done today. For example, get ready for the guests who are coming tomorrow, instead of shopping for a present for your daughter’s birthday, which is over a month away.

Set a bedtime. Rather than staying

up until everything gets done, make a point to go to bed at a time that allows you to get enough sleep every day.

Don’t put it off. Rather than letting tasks pile up until they’re a big job, work away at them slowly over time. For example, rather than saving all the dirty laundry to clean on the weekend, do small loads of laundry every second day. Key References:


Canadian Sleep Society. (2003). Normal sleep and sleep hygiene. Retrieved March 23, 2010, from http://www.css.to/css/sleep/normal_sleep.pdf Statistics Canada. (2001). You snooze, you lose? Sleep patterns in Canada. Retrieved March 23, 2010, from http://www.statcan.gc.ca/kits-trousses /pdf/social/edu04_0157a-eng.pdf Statistics Canada. (2008). Who gets any sleep these days? Sleep patterns of Canadians. Retrieved March 23, 2010, from http://www.statcan.gc.ca/pub /11-008-x/2008001/article/10553-eng.pdf

You can’t catch-up on lost sleep.

Myth: It’s possible to catch-up on lost sleep

by sleeping more when you have time.

Fact: You can’t catch-up on lost sleep. For example, you can’t stay up later during the week and catch-up on lost sleep over the weekend. This is because the effects of lost sleep, such as irritability, difficulty completing tasks, and difficulty making decisions, take place right away (e.g., the next day). It’s also not possible to carry over extra sleep. For example, you can’t use the extra sleep you get on Thursday to stay up later on Friday night. Your body just doesn’t work that way. Remember: Getting enough sleep may be more important than everything else that’s on your “to do” list. Sleep helps your body and mind rebuild. By getting the sleep you need, you’ll be rested enough to do the things you need to and want to get done.



When scientists looked into this further, they found that lack of sleep and weight our society gain are related. In fact, they found that if you get less than six hours of sleep each has become more night, you’re 23% more likely to be overweight and obese. obese. Furthermore, if you get less than Unhealthy eating and four hours of sleep each night, you’re 73% more likely to be obese (Samuels, 2005).

ver time,

physical inactivity

alone don’t account for the increase. At the same time, our society has been getting less sleep. hormone





Did you know… When you’re overweight or obese, it’s harder to get a good nights sleep.

Here’s why. You have hormones in your body that control how hungry you are and how the energy from the food you eat is used and stored. Over a period of time when you don’t get enough sleep, your hormone levels and your body’s response to your hormones change. These changes can lead to weight gain, as shown in the following table.

Key References: Patel, S., R. (2009). Reduced sleep as an obesity risk factor. Obesity Reviews, 10(Suppl. 2) 61-68. Samuels, C., H. (2005). Sleep and weight control: a wake-up call. The Canadian Journal of Diagnosis, 75-79. Van Cauter, E., & Knutson, K., L. (2008). Sleep and the epidemic of obesity in children and adults. European Journal of Endocrinology, 159, S59-S66.

when your body does not get enough sleep


Health impact

Helps your body store glucose (a sugar that your body uses for energy).

Your body becomes insulin resistant. This means that your abilities to break down and store glucose decrease.

These changes increase your risk of developing diabetes, high cholesterol, and high blood pressure. They can also lead to weight gain.

Helps provide your body with energy, and makes you hungry to replace any energy that was used.

Your body releases higher levels of cortisol.

These changes make you hungry. As a result, you may eat more. Over time, overeating can lead to weight gain.

Makes you hungry.

Your body releases higher levels of ghrelin.

Decreases hunger by making you feel full.

Your body releases lower levels of leptin.

Did you know… By reaching and keeping a healthy body weight, you also gain more energy to get through the day. A person at a healthy weight is not as tired during the day as a person who is obese.

In turn, when you’re overweight or obese, it’s harder to get a good nights sleep. This is because being overweight or obese increases your risk of developing sleep-disordered breathing. In fact, 20% of people who are overweight and obese have this condition (Van Cauter & Knutson, 2008). People with sleep-disordered breathing have a harder time sleeping than people who don’t. The bottom line is it’s important to get enough sleep to help your body reach and keep a healthy weight. It’s also important to reach and keep a healthy body weight to help your body get the sleep it needs. Eating healthy and being physically active every day will not only help you reach and keep a healthy body weight, but 5 it will also help you sleep better.

We normally eat four to six times a day, so have you ever wondered why you don’t need to wake up from a sleep in order to feed yourself? During sleep, your body releases a hormone called leptin that reduces appetite. That’s why most of us can sleep seven or eight hours without waking up to eat. It’s harder to go that long without food while you’re awake because you’re more active, so your body releases less leptin. If you’re not getting enough sleep on a regular basis, your body actually starts to release less leptin, which may cause you to have a bigger appetite and lead to overeating. Over time, this could result in weight gain. So, don’t worry about having to wake up to eat. The trick is to focus on eating well when you’re awake so that you can be healthy and get a good night’s rest. Eat every three to four hours to keep your metabolism going and to make sure your body is getting enough energy during your day. Choose healthy foods for your meals and snacks by following Canada’s Food Guide (Health Canada, 2007). What, when, and how much you eat can impact how you feel when you’re awake and how well you sleep.

Eat Drink and Sleep Well

When you wake up

Before bed

To get a good start to your day, eat a healthy breakfast. Breakfast is the most important meal of the day. “Breakfast” actually means to “break the fast” because you have been fasting while you were sleeping. When you wake up, your body’s blood sugar supply is low, so you need to eat breakfast in order to have enough energy to start your day.

You shouldn’t go to bed hungry, but you shouldn’t overeat either. Try having a small, healthy snack a few hours before bed. Stay away from fatty, greasy foods because they may cause stomach upset, heartburn, or diarrhea, and could keep you awake. Instead, have a healthy snack that is high in carbohydrates (e.g., toast, cereal, crackers, fruit) because carbohydrates can help make you sleepy.

A balanced breakfast has a high-fibre grain product and at least two other food groups. Here are some examples: bran cereal with berries and low-fat milk, oatmeal with almonds and low-fat yogurt, and rye toast with peanut butter and orange slices.

While you're awake Plan your meals and snacks using Canada’s Food Guide. Sugary snacks may give you a short burst of energy but they can also make you feel sluggish later on. Instead, have a small snack that has some protein because it can help you stay alert. Healthier choices include low-fat cheese, hummus, bean dips, low-fat yogurt, peanut butter, and unsalted nuts.

Keep hydrated Staying hydrated not only helps keep you alert, but it’s also good for your overall health and well-being. Drink a glass of water when you wake up and at meals. Then, have sips of water during your day. Stay hydrated by choosing water or low-fat milk, and limit your alcohol intake. If you drink coffee, tea, or other drinks that have caffeine, try to have them early in your day since caffeine can take up to eight hours to clear your body (HHS, 2005). Health Canada recommends a maximum caffeine intake of 400 mg/day for healthy adults (i.e., equal to about two or three cups of coffee). What and when you eat can impact the amount and quality of sleep you get. Eating a healthy, well-balanced diet and staying hydrated can help you get a good nights sleep. Sweet dreams!

Is there a secret ingredient in milk that helps you fall asleep?


Scientific research doesn’t show that warm milk helps you fall asleep, but if it works for you, choose a lower fat version and keep it up!

Does turkey really make you sleepy? Turkey has Tryptophan, an amino acid that can make you sleepy, but there’s actually more Tryptophan in other foods (e.g., cheddar cheese, sesame, sunflower seeds, pork). The truth is, you would need to eat at least half a kilogram (1 lb) of turkey to get sleepy from it. Key References: Health Canada. (2007, September). It’s your health: Caffeine. Retrieved February 10, 2010, from http://www.hc-sc.gc.ca/hl-vs/alt_formats/pacrb-dgapcr/pdf/iyh-vsv/food-aliment/caf-eng.pdf HHS-U.S. Department of Health and Human Services. (2005, November). Your guide to healthy sleep. Retrieved February 9, 2010, from http://www.nhlbi.nih.gov/health/public/sleep/healthy_sleep.pdf

Is Lack of Sleep Putting You at Risk Behind the Wheel? Have you ever felt like you were going to fall asleep behind the wheel of a car? Though it may feel important to get to where you need to be at a certain time, driving while you are tired could risk your safety and the safety of those around you. Lack of sleep makes you feel drowsy and can prevent you from staying focused. It also impairs your judgment, decision making, performance, memory, and response time. These effects increase the risk of injury for you and others. Drowsy or sleepy driving is a major issue. Every year, about 400 Canadians die because of drowsy or sleepy driving (Highway Safety Roundtable, 2007). According to a survey by the Traffic Injury Research Foundation, 57% of Canadian drivers stated they have driven while sleepy. Also, one in five Canadians admitted that they have nodded off or fallen asleep while driving at least once over the past year (Traffic Injury Research Foundation, 2005). Sleepy driving can be compared to drinking and driving. Research shows that sleep-deprived individuals (i.e., no sleep for 17 to 19 hours) perform at a similar level to individuals with a blood alcohol concentration (BAC) level of 0.05% (Highway Safety Roundtable, 2008). Having a BAC of 0.05% while driving increases the risk for serious injury and death by about seven times when compared to alcohol free drivers (Miller, 2009). In Canada, there are penalties for drivers caught with a BAC of greater than 0.08.% Some provinces even have penalties for drivers with a BAC of greater than 0.05.% For example, in Ontario, drivers caught with a BAC of 0.05% to 0.08% will lose their license at roadside for 3, 7, or 30 days. Another concern is when drivers are sleepy they try things to keep awake that don’t work, such as opening windows, talking with passengers, turning up the radio, drinking coffee, and so on. In fact, in a recent survey, only 14.8% of drivers reported stopping at a safe place (e.g., a rest area, service station) to take a nap or sleep when they were drowsy, which is what drivers should do (Vanlaar, Simpson, Mayhew, and Robertson, 2007). Key References: Highway Safety Roundtable. (2007). Fatigue Impairment: Police Issues. Retrieved March 26, 2010, from http://www.fatigueimpairment.ca/documents/2007_08_16_fatigueimpairmentpoliceissues.pdf Highway Safety Roundtable. (2008). Working together to understand driver fatigue: Report on symposium proceedings. Retrieved February 9, 2010, from http://www.fatigueauvolant.ca/documents/2008_02_14_Understanding_Driver_Fatigue_HSR.pdf Miller, M. (2009). Ontario remembers victims of road collision. Retrieved February 9, 2010, from http://www.news.ontario.ca/mto/en/2009/11/ontario-remembers-victims-of-road-collisions.html Traffic Injury Research Foundation. (2005). The road safety monitor 2004 – Drowsy driving. Retrieved on March 26, 2010, from http://www.tirf.ca/publications/PDF_publications/RSM_Drowsy_Driving_2004.pdf Vanlaar, W., Simpson, H., Mayhew, D., & Robertson., R. (2007). Fatigued and drowsy driving: A survey of attitudes, options, and behaviours. Journal of Safety Research, 39, 303-309.

Here are some tips to help you not drive when you’re sleepy: • Get enough sleep. Researchers say that adults need between seven and nine hours of sleep each night. • Take regular breaks (i.e., every two hours) when driving for long periods. • Whenever possible drive during daylight, and try not to start to drive before your normal wake up time or after your regular bed time. • When possible avoid taking medications that will make you drowsy. • Know the warning signs of fatigue. Some examples of warning signs are frequent yawning, heavy eyes, daydreaming, feeling irritable and restless, wandering over the centre line or off the road, or missing your exit or turns. • Don’t wait until you feel tired to stop and nap or sleep. It’s too late. Once you start to feel tired or drowsy it becomes difficult to predict when you’ll fall asleep at the wheel. Driving while sleepy is a major concern. By getting enough sleep before you get behind the wheel and stopping when you’re too tired to drive safely, you’re helping to keep yourself and others safe.


Ca lendar OF EVENTS

23rd ANNUAL LASALLE STRAWBERRY FESTIVAL June 3 – 6 Come out for this fun family event. Beauty pageants, a parade, Family Day (Sunday), and fireworks will keep everyone entertained. Saturday night’s live entertainment includes Ashes of Soma and Default! Cost: Friday – Free admission Saturday – $5 admission after 4:00 p.m. for the evening’s main entertainment acts. Sunday – Free admission Thu. 6:00 p.m. – 8:30 p.m. Fri. 6:00 p.m. – 11:30 p.m. Sat. 12:00 p.m. – 11:00 p.m. Sun. 10:00 a.m. – 6:00 p.m. 519-969-5699 [email protected] www.lasallestrawberryfestival.com RED BULL AIR RACE WORLD CHAMPIONSHIPS June 5 – 6 This world class event features the world’s best pilots who navigate an aerial race track reaching speeds of 370 kilometres per hour. With spectacular backdrops and jaw-dropping flying, watch one of the most innovative and exciting motorsport competitions around today. Tickets can be purchased online (range in price). Starts: 12:00 p.m. Saturday and Sunday Detroit River [email protected] www.redbullairrace.com REDISCOVER YOUR BIKE EVENT June 12 Bike Rodeo for kids, helmet fitting, bike safety checks, guided mountain bike rides in Little River Park. Cost: Free 9:00 a.m. – 11:00 a.m. WFCU Parking Lot, 8787 McHugh St., Windsor [email protected]


i n W i n d s o r- E s s e x C o u n t y



Celebrate, remember, and fight back against cancer. $10 registration and pledge collection for participants. Survivors are our "Guests of Honour" and are free. Windsor/LaSalle Location: June 18 - 19 Fri. 7:00 p.m. – Sat. 7:00 a.m. (overnight) Vollmer Culture and Recreation Complex, LaSalle 519-254-5116 [email protected] www.relayforlife.ca/windsor Kingsville Location: June 11-12 Fri.: 7:00 p.m. – Sat. 7:00 a.m. (overnight) Canadian Transportation Museum and Historic Village, Kingsville 519-254-5116 [email protected] www.relayforlife.ca/kingsville

Celebrate the blueberry season with crafts, blueberry pie and ice cream sundaes, live music, and games for children. Pick your own berries. Also learn all about butterflies in the Homestead garden. John R. Park Homestead Conservation Area 10:00 a.m. - 4:00 p.m. 915 County Rd. 50 East at Iler Rd., Kingsville 519-738-2029 [email protected] www.erca.org

34th ANNUAL INTERNATIONAL TUG BOAT RACE June 19 The Detroit River comes alive with roaring diesels and blaring air horns when tug boats of all sizes race for glory and trophies. Bring out the whole family! Cost: Free Starts at 1:00 p.m. at the Ambassador Bridge and runs to the finish line off Windsor's Dieppe Park. 248-245-3565 [email protected] www.tugrace.com CANADA DAY CELEBRATION & ICE CREAM FESTIVAL July 1 Celebrate Canada's 143rd Birthday with Fort Malden and Amherstburg. Complimentary children's games, crafts, music, and fireworks make this day a perfect family outing. Cost: Free 10:00 a.m. – 10:00 p.m. Fort Malden National Park, 100 Laird Avenue, Amherstburg 519-730-1309 [email protected] www.amherstburg.ca

WINDSOR INTERNATIONAL AIR SHOW August 21 – 22 Display of aerial pilot prowess with aerobatic displays. Watch the CF-18 Hornet demonstrate its firepower! See military aircraft old and new close-up. Visit with Veterans. Activities include a Children’s Village, food and concessions, helicopter and airplane rides, and a 3D flying museum with vintage aircraft. Cost: $10 Windsor International Airport 519-682-9797 [email protected] www.winairshow.com HOLIDAY BEACH HAWK WALK OR RUN August 22 5km run/walk proceeds benefit habitat restoration and visitor facilities at Holiday Beach Conservation Area. Awards for age group winners. Register online at www.wrace.org Registration fee is $20.00. Register before Aug. 14 and receive a t-shirt and free park entrance. $8 per vehicle park entrance fee charged if registering on race day. Registration fee waived for participants with pledges over $50. 8:45 a.m. – Kids Dash 9:00 a.m. – 5km Run/Walk Holiday Beach Consrvation Area 6952 County Rd. 50, Amherstburg 519-776-5209 [email protected] www.erca.org

35th TECUMSEH CORN FESTIVAL August 26 – 29 Fun for the entire family! Participate in corn eating contests, soap box derby, corny crafts contest, and photo contest. Live entertainment and the Largest Small Town Parade! Cost: Thursday - Free Friday and Saturday - $5 per day Sunday - Free Thur. 3:00 p.m. – 1:00 a.m. Fri. and Sat. 12:00 p.m. – 1:00 a.m. Sun. 12:00 – 10:00 p.m. Lacasse Park, 590 Lacasse Blvd., Tecumseh 519-735-4756 [email protected] www.tecumseh.ca 156th HARROW FAIR September 2 – 5 “The best agricultural fair in Southern Ontario!” Come out for the town parade, midway rides, delicious food, pie auction, horse shows, lawn tractor races, tractor pulls, and competitions for arts and crafts, home crafts, photography, flowers, and cooking. Live entertainment, and much more! Cost: $7 per day (children 12 and under are free) Weekend Passes: $15. Thur. 1:00 p.m. – 11:00 p.m. Fri. 9:00 a.m. – 11:00 p.m. Sat. 9:00 a.m. – 11:00 p.m. Sun. 9:00 a.m. – 11:00 p.m. Harrow Fairgrounds 519-738-3262 [email protected] www.harrowfair.com HOLIDAY BEACH FESTIVAL of HAWKS September 18 – 19 See hawks and songbirds up close in banding demonstrations. Watch the hawk migration on the 40-foot hawk tower. Free kids crafts and scavenger hunt. Enjoy a barbeque with the Essex County Field Naturalists, take a Dragonfly Hike, and join Monarch Tagging and Hawk ID workshops. Cost: $10 per car Holiday Beach Consrvation Area 6952 County Rd. 50, Amherstburg 519-776-5209 ext.308 [email protected] www.erca.org

31st RUTHVEN APPLE FESTIVAL September 25 – 26 Fun for the entire family - food, crafts, musical entertainment, a host of midway rides and games for children, over 100 crafts and food vendors, the popular Farmers Market, a classic car show, and the Apple Festival Parade. All proceeds to benefit Community Living Essex County Free admission and parking Sat. 7:00 a.m. – 6:00 p.m. Sun. 9:00 a.m. – 5:00 p.m. Colasanti's Tropical Gardens in Ruthven. 519-776-6483 ext. 246 [email protected] www.communitylivingessex.org Windsor – Essex County Health Unit 519-258-2146 www.wechealthunit.org Intake Nurse 519-258-2146 ext. 1350 The Intake Nurse is available to provide information and telephone counselling on a wide variety of topics (e.g., parenting, infant care, pregnancy, community resources). Hours of operation are from Monday to Friday 8:30 a.m. – 4:30 p.m. Off to a Great Start Program Many researchers have identified birth to age six as the most important time for development compared to any other time. It sets the stage for a child’s success in school and into adulthood. For help along the way, the Windsor-Essex County Health Unit is now offering the Off to a Great Start Program. Check out our new website, www.offtoagreatstart.org, for current information, activities, and resources for the early years. Breastfeeding Support If you are breastfeeding your baby and have questions, call the Intake Nurse at 519-258-2146 ext. 1350. If further assistance is needed, you can make an appointment to visit a Public Health Nurse at a breastfeeding clinic. Reading, Rhythm & Movement: Alternatives to TV (Preventing Obesity in Preschoolers) A resource kit, “Reading, Rhythm & Movement: Alternatives to TV (Preventing Obesity in Preschoolers)” is available for loan at your local library or Ontario Early Years Centre. This kit includes a music CD and children’s books that encourage movement, booklets on feeding infants and preschoolers, an Activity Planner, and a booklet on physical activities for children.

Starting Early: Keeping Your Preschooler at a Healthy Weight This booklet offers easy, helpful advice on active living and healthy eating for your one to five year old child. Call the Windsor-Essex County Health Unit 519-258-2146 ext. 1340 or 1-800-265-5822 ext. 1340 to have the booklet mailed to your home. Have Fun and Play Safe at the Playground Playgrounds are a great place for children to be active, make friends, and develop skills. Playgrounds can also be a place where children get hurt. Supervision is the key to preventing injuries at the playground for preschool and school age children. For tips on how to have fun and play safe at the playground go to www.wechealthunit.org/ playground-safety. The following classes are held in the city and county. Call the Windsor-Essex County Health Unit 519-258-2146 ext. 1340 or 1-800-265-5822 ext. 1340 for location, time, and registration.The Windsor-Essex County Health Unit website, www.wechealthunit.org has our current schedule of classes. Just for Moms and Babies This informal group provides health information and support for new moms and their infants up to 6 months of age. This group meets for six weeks and is facilitated by a Public Health Nurse. Prenatal Classes These six classes are for pregnant moms and their coaches. The topics include: Steps to a Healthy Pregnancy, Changes in Pregnancy, Managing Labour and Delivery, The Postpartum Experience, Care of the Newborn, and Breastfeeding and Infant Nutrition. Parent Child Mother Goose Program This is a series of seven classes for parents and babies under one year of age. These classes focus on the pleasure and power of using rhymes, songs, and stories. Parents will enjoy connecting with their child and learn new ways to deal with fussy, cranky times. Parenting Your Preschooler The Windsor-Essex County Health Unit website, www.wechealthunit.org has our current schedule of classes.


Have you ever thought, if only he or she wasn’t snoring, I’d be able to get some sleep? Or maybe you’re the one who snores. Have you ever wished there was a way to stop or quiet your snoring? Rather than losing any more sleep worrying about snoring, keep reading to learn more about why people snore and how snoring can be reduced or prevented.

SNORING As you sleep, the muscles in your soft palate (i.e., the roof of your mouth), tongue, and throat become more relaxed. The muscles in your throat can become so relaxed that they can limit airflow, resulting in snoring. Almost 50% of adults snore at least occasionally (Mayo Clinic, 2008). Snoring can be caused by the structure of your mouth, nasal congestion, being overweight or obese, or your lifestyle (e.g., drinking alcohol or smoking).

There are lifestyle changes you can make to prevent or reduce snoring:

• If you’re overweight or obese, reach and keep a healthy weight. Excess weight gain can cause the tissues in your mouth and throat to become looser. These extra tissues may vibrate or narrow your airway when you’re sleeping, resulting in snoring.

Other things that can help reduce your snoring include sleeping on your side, using a mouth piece, and wearing nose strips. If none of these things work, there are surgeries (e.g., uvulopalatopharyngoplasty, laser surgery, somnoplasty) available to help reduce or eliminate snoring. Talk to your health care provider about your options.

• Limit alcohol, especially close to bedtime. Alcohol causes the muscles in the roof of your mouth and in your throat to relax. • Stop smoking or cut back. Smoking causes nasal congestion, which can lead to snoring.

Obstructive Sleep Apnea Obstructive sleep apnea also causes snoring. This is a medical condition where the muscles and tissues of your throat relax so much during sleep that breathing is blocked completely. It’s estimated that between three and seven percent of people have obstructive sleep apnea (Punjabi, 2008). If you have this condition, when you’re sleeping, you’ll snore very loudly until your airways close and you can no longer breathe. After about ten seconds of not breathing, you’ll wake up gasping for air. After getting the oxygen you need, you’ll quickly fall back asleep and begin this cycle again. This takes place many times throughout the night, preventing you from getting a good nights sleep.

Most people with obstructive sleep apnea don’t realize they are waking up continuously throughout the night. You should talk to your health care provider if:

• Your partner notices that you stop breathing through the night. • Your snoring is preventing your partner from getting a good nights sleep. • You wake up during the night due to shortness of breath. • You don’t feel rested no matter how much sleep you get.

If you have obstructive sleep apnea, your health care provider may have you use a continuous positive airway pressure (CPAP) machine while you’re sleeping. This machine helps keep your airway open throughout the night.


Though your snoring may not impact your sleep, it may prevent those around you from getting the sleep they need. Take steps to reduce and stop snoring to help make sure you and your whole family can get a good nights sleep.

Obstructive sleep apnea is a risk factor for cardiovascular disease, stroke, and high blood pressure. Key References:

Mayo Clinic. (2008). Snoring. Retrieved February 19, 2010, from http://www.mayoclinic.com/health/ snoring/DS00297/ Mayo Clinic. (2009). Obstructive sleep apnea. Retrieved February 19, 2010, from http://www.mayoclinic.com/health/obstructive-sleep-apnea/DS00968/ Parker, R., J., Hardinge, M., & Jeffries, C. (2005). Snoring. BMJ, 331, 1063. Punjabi, N., M. (2008). The epidemiology of obstructive sleep apnea. Proceedings of the American Thoracic Society, 5(2), 136-143.


HavIng SEx tOnIgHt? nEw PaRtnER? You could be at risk...Protect each other!

Free, confidential testing for sexually transmitted infections. No symptoms required. Call us at 519-258-2146 ext. 3210 or 3211.


FOOd SaFEtY It’S In YOUR HandS Whether you’re preparing food in a kitchen for customers, as a volunteer for fundraising events, or at home, you should learn how to handle food safely. Visit our NEW online store to see available dates and times, and to register for the in-class or online course. http://store.wechealthunit.org


REdISCOvER YOUR bIkE June 12, 2010 from 9 - 11 a.m.

WFCU ARENA PARKING LOT (Platinum lot), 8787 M CHUGH ST. WINDSOR Bike Rodeo for Kids • Helmet Giveaways and Helmet Fitting • Bike Safety Checks Trail Riding at Little River Park • Group rides will leave from WFCU Arena Parking Lot Register online at www.wechealthunit.org or 519-258-2146 ext. 3100 www.wechealthunit.org 519-258-2146

windsor 1005 Ouellette Avenue essex 360 Fairview Avenue West, Suite 215 leamington 215 Talbot Street East


Plan ahead for 2011 The Healthy Workplace Awards are being revised to align with the Ontario Ministry of Health Promotion and the Go for Health Windsor-Essex healthy workplace policy orientation. Workplace wellness programs with a health policy component for the period of August 1, 2010 through August 31, 2011, will be eligible to apply for a new 2011 Healthy Workplace Award to be presented at our 10th Annual Healthy Workplace Awards Breakfast in October 2011. The new award program will be flexible enough that most workplace wellness programs with a real health policy focus will be able to qualify.

Watch for more information and a 2011 Award Kit, which will soon be available on our website at www.wechealthunit.org


Alberta Health Services (Calgary & Area) Sleep & Sleep Disorders

9 years



Presented by Go for Health and the Windsor-Essex County Health Unit

WTW Healthy Workplace Awards Breakfast Forum PLUS 5th Annual Bike Friendly Workplace Awards

Sleep Disorder Channel


www.calgaryhealthregion.ca/ healthinfo/library/sleep_sleep_ disorders.htm

National Sleep Foundation

American Academy of Sleep Medicine

Sleepdex – Resources for Better Sleep



Canadian Psychology Association

Sleep Disorders Health Center


www.cpa.ca/publications/ yourhealthpsychologyworks factsheets/insomnia

www.webmd.com Enter “sleep” and click search

National Institutes of Health, National Center on Sleep Disorders Research




Sleep Education

Vancouver Coastal Services – Sleep Disorders Program


Interested in Bringing Wellness to Your Workplace? Do you have suggestions for future topics? Submit your ideas to the Workplace Team. Website: www.wechealthunit.org Email: [email protected] Phone: 519-258-2146 ext. 3100 Fax: 519-776-6102

WEDNESDAY OCTOBER 27, 2010 Begins: 7:30 a.m.

Enjoy a heart healthy breakfast followed by the awards presentation and a keynote wellness speaker.

Location: Ciociaro Club 3745 North Talbot Road Oldcastle, Ontario

For more info: or if you want to obtain an award kit call the Windsor-Essex County Health Unit 519-258-2146 ext. 3100

Award Submission Deadline July 30, 2010


The Working Toward Wellness Program offers consultation and support to help workplaces start and maintain a wellness program that works. Call us today at 519-258-2146 ext. 3100. © Windsor-Essex County Health Unit, May 2010.



I N T H E W O R K P L A C E SPRING 2010 - WINDSOR • ESSEX Importance of Sleep You may not consider sleep when thinking about the risk factors t...

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