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COVID-19
WHERE TO FROM HERE

Proper sleep benefit, but should be avoided about 6-10 hours prior to antici-
requires we ad- pated sleep.
here to a relatively
4) Daily exercise for 20-30 minutes can improve the quality of sleep
c o n s i s t e n t
but should not be performed with fewer than 3 hours prior to
rhythm, achieve
scheduled sleep.
an adequate
amount of sleep, 5) When leaving an overnight shift in the AM and planning to sleep
and that we treat in the AM hours, wear sunglasses on the drive home and keep
any underlying the environment dark until you get into your darkened bedroom.
sleep disorders Put a “do not disturb” sign on the door, silence all electronics
adversely affect- and wear ear plugs if needed.
ing the quality of
6) Set aside some winding-down time just prior to sleep in the form
our sleep. Critical
of meditation, word puzzles, relaxing music-- any activity not as-
to this concept is
sociated with work to enhance the natural sleep drive.
maintaining one’s
7) Try to keep bedroom temperature around 68 degrees.
24-hour circadian
rhythm. Repeated 8) Limit alcohol intake, which may be soporific as Bacchus pro-
disruption of this claimed, but can lead to cortical arousals 4-6 hours after libation
rhythm leads to and leads to poor sleep quality.
physiological and
emotional dys- In summary, physician, heal thyself. You owe it to yourself, your
function. If this is family and your patients to prioritize your sleep so you can maintain
combined with your health, remain active, vital, and potentially avoid burnout.
sleep deprivation
and/or potential References
primary sleep dis- 1. Sleep deprivation and physician performance: Why should I
orders such as obstructive sleep apnea – a common disorder wors- care? Howard, SK, Baylor University Medical Center Proceed-
ening in mid-life — these critical elements provide a recipe for ings. 2005 Apr; 18 (2): 108-112
potential emotional and physical impairment and can lead to early 2. Fatigue, Sleep Deprivation, and Patient Safety, PSNet, September
burnout. 2019
In the midst of pressures to perform at 100% peak performance, 3. Deterioration of neurobehavioral performance in resident physi-
any time of the day or night, how do we achieve this balance? We cians during repeated exposure to extended duration work shifts.
need to prioritize sleep, and NOT think of it as a disposable com- Anderson, et al, Sleep, 2012 Aug 1; 35(8) 1137-1146
modity we can minimize and hope to catch up on when we “retire.” 4. Recommended Amount of Sleep for a Healthy Adult: A Joint
The benefits of adequate sleep results in better mood, interpersonal Consensus Statement of the American Academy of Sleep Med-
interaction, physical well-being, and improved cognition. icine and Sleep Research Society, Journal of Clinical Sleep Med-
icine, 2015;11 (6): 591-592
Achieving sleep balance is possible using 5. Short and long term health consequences of sleep disruption,
the following precepts: Nature and Science of Sleep, 2017; 9: 151-161
1) Think of the last time you were on vacation and did not have to
wake up to a clock or call situation. Count the average hours of Sleep, fatigue and burnout among physicians: an American Acad-
sleep to feel “refreshed” in the AM. Set this time as your goal emy of Sleep Medicine position statement, Journal of Clinical Sleep
daily amount, even if that seems unrealistic. Medicine, Kancherla, et al. 2020, Volume 16, Issue 5: 803-805.

2) Scheduling brief naps of up to 45 minutes may be helpful, espe-
Avie Grunspan, MD is a board certified sleep specialist with the Texas Pe-
cially prior to night shift or overnight call.
diatric Specialties and Family Sleep Center and Assistant Clinical Professor
3) Caffeine in moderation has been shown to offer some short-term in Sleep Medicine at the UIW School of Osteopathic Medicine.

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