Under the Hard Hat

Tag: Sleep

  • Poor sleep and construction: 7 health conditions linked to it and what you can do about it

    Poor sleep and construction: 7 health conditions linked to it and what you can do about it

    Working in construction means long, labor-intensive hours that require your full attention. It’s both physically and mentally straining; without proper rest, it’s hard to feel your best. Inadequate sleep one night here and there might be normal, but sleep loss could be linked to many health conditions, including diabetes, anxiety, hypertension, and even cancer. But by exercising regularly, avoiding caffeine and alcohol before bed, and creating a calming bedtime routine, you could beat inadequate sleep and improve your health and focus in no time. 

    Why sleep matters for building professionals

    Sleep is an essential function that more people don’t get enough of. Getting sufficient sleep at the right time is crucial for survival, as it’s necessary to form and maintain neural pathways. These pathways let you create new memories and learn. As a result, a lack of sleep slows your concentration and response time.

    With a skilled trades, engineering, or architecture job, you can’t afford to make mistakes—one wrong move could result in injury or, worse, a fatality. As such, remaining mentally present and alert is essential to do your job—and do it safely. A lack of focus slows productivity and may negatively impact your mood. Even worse, fatigue interferes with safety; it impairs your judgment and can lead to mistakes that put you and your team at risk of injury on the job site. 

    The effects of poor sleep on the body

    Consistent poor sleep affects more than just your physical and mental performance. While you may seem mentally drained, the effects extend beyond that—poor sleep interferes with the function of almost every system in your body.

    • Digestive system: Without proper sleep, your hormones become unbalanced, and cortisol, the stress hormone, rises. Increased stress can result in intestinal permeability issues, otherwise known as leaky gut. Food and toxins pass through the intestine and enter the bloodstream, mounting an immune response. Symptoms like inflammation, stomach pain, bloating, and dysbiosis can result. 
    • Nervous system: The parasympathetic nervous system takes control during sleep to encourage the release of growth hormones. These hormones promote proper cell repair and tissue regeneration. Additionally, they flush out neural waste that creates a chemical imbalance in our central nervous system, spinal cord, and brain. Without sufficient sleep, the parasympathetic branch can’t do its job.
    • Respiratory system: Chronic sleeplessness can negatively impact the efficiency of the respiratory system. Studies show it can reduce lung capacity, inhibit the lungs’ ability to clear airway irritants like mucus, and even lower oxygen saturation levels. This can negatively affect existing lung conditions and impact general pulmonary health. 
    • Endocrine system: Inadequate sleep can impact metabolic function and the endocrine system. Restricted sleep leads to altered cortisol patterns, with high cortisol in the afternoon and early evening and a shorter quiescent period than those who sleep sufficiently. This could cause glucocorticoid excess issues, like memory deficits.

    7 health conditions linked to poor sleep

    1. Cognitive decline

    Lack of sleep has long been associated with poor cognitive health, specifically dementia. If a patient already has dementia, poor sleep has been linked to a worse prognosis. Rapid Eye Movement (REM) and Non-Rapid Eye Movement (NREM) sleep are essential for broader memory consolidation, which helps the brain reinforce information for future recall.

    NREM sleep, in particular, has been linked with your brain’s declarative memory, which owns fact or statistic storage. REM sleep boosts procedural memory, like remembering a sequence of events or steps. Poor sleep inhibits your memory consolidation by disrupting your brain’s normal memory processing and functioning. Some studies also find that people who lack adequate sleep are more at risk of forming false memories. 

    2. Obesity

    Sleep deprivation is also strongly related to obesity. Lack of sleep causes a hormonal imbalance, throwing off appetite and hunger hormone levels (leptin and ghrelin). 

    Leptin helps your body feel full, and ghrelin makes you feel hungry. Leptin typically rises during sleep, and it may be the case that when you don’t sleep enough, your leptin decreases, making you feel hungrier and causing you to eat more than you need. Additionally, sleep disruptions boost your ghrelin, thereby increasing your appetite. 

    3. Diabetes

    Have you ever noticed that you feel more irritable and short-tempered when you don’t sleep enough? Insufficient sleep has been linked to worsened blood sugar control, regardless of whether diabetes is present. In a 2023 study, researchers found a strong tie between inadequate sleep quality and metabolic syndrome. They also found irregular insulin levels, fasting blood sugar levels, and insulin resistance, all precursors for type 2 diabetes. 

    4. Cancer

    The correlation between cancer and sleep deprivation depends on how the sleep data is collected, the types of cancer considered, and how other influences of cancer risks are accounted for. One study found that people with short sleep cycles have an increased cancer risk. 

    Short sleep cycles, in particular, have been linked to increased risks of colon polyps that could become cancerous. In older people, some research ties lessened sleep to a greater likelihood of thyroid cancer, stomach cancer, and cancers of the head, bladder, and neck. These studies, however, do not provide concrete evidence but suggest that sleep loss has far-reaching effects.

    5. Anxiety and depression

    Some research shows that chronic sleeplessness and insomnia lead to an increased risk of depression and anxiety. It’s estimated that approximately 40% of people with insomnia also have clinical depression.

    The mood-sleep relationship is complex and bidirectional. Insomnia is considered an independent risk factor for depression and anxiety in people of any age. Sometimes, separate treatments for insomnia and mood disorders are required, and in other cases, improving sleep can positively impact the mood disorder without independent treatment. 

    6. Hypertension and heart disease

    Sleeplessness affects the bodily processes that keep your blood vessels and heart healthy. The vessels that impact your blood pressure, blood sugar, and inflammation levels especially. People who don’t get enough quality sleep are often more likely to suffer from hypertension and cardiovascular disease. 

    When we lack sleep, our bodies rely more heavily on the sympathetic nervous system, the fight-or-flight branch of the central system. This puts stress on the heart and could lead to increased risks of heart attacks or coronary artery buildup in the long term. 

    7. Impaired immune function

    While sleeping, your immune system produces infection-flighting cytokines and antibodies. These substances combat foreign invaders like viruses. Some cytokines also help you go to sleep, which gives your immune system a way to defend itself and the body against illnesses effectively. 

    Sleeplessness blocks your immune system from establishing its normal defenses. If you don’t get adequate sleep, your body may struggle to fend off viruses and bacteria, and it might take longer to recover if you do get sick.

    Getting the sleep you need

    In all of this, there is good news! If good sleep doesn’t come often, there are small changes you can make to your everyday actions to improve your short and long-term health and safety. Here are some tips to optimize your sleep patterns: 

    • Move your body for at least 30 minutes a day. This can be as simple as walking after dinner or hitting the gym for strength training. 
    • Avoid nicotine and caffeine late in the day and alcohol before bed. It blocks your body’s adenosine receptors and inhibits feelings of sleepiness.
    • Do something to unwind before bed. You can try reading, taking a warm bath, or practicing a series of relaxation techniques.
    • Be consistent with your sleep routine. Wake up and sleep at the same time daily, even on weekends. 
    • Set up your room environment to support sleep. Avoid bright lights in the bedroom, keep the temperature comfortable (between 68-72°F is optimal), and avoid using screens, especially before bed. 
    • Don’t lie awake. If you have trouble sleeping, try reading or listening to music until you feel tired. 

    If none of these help, consult your healthcare professional for the next steps. Luckily, most sleep disorders can be effectively treated. 

    Bottom line

    Sleeplessness can have short and long-term effects on your health, like cognitive decline and dementia, type 2 diabetes, depression and anxiety, and immune dysfunction. Luckily, there are ways to intervene, improve your sleep, and lessen the risk of these conditions affecting you.

    To have a long, happy career in construction, you must prioritize your health. This starts with getting adequate rest at night. Try being consistent about your sleep time, relaxing before bed, and avoiding harsh lights in the bedroom.

    Like this and want more health and wellness content like it? Subscribe to our weekly newsletter and follow us on social media for more tips and advice on staying healthy in the building industry.

  • 6 habits to avoid for better sleep and safer workdays in construction

    6 habits to avoid for better sleep and safer workdays in construction

    Struggling to get a good night’s sleep can feel like a never-ending cycle, especially when life gets hectic. For those in high-pressure jobs like construction or engineering, lack of sleep isn’t just about feeling tired—it can impact safety, productivity, and mental health. Small changes, like sticking to a bedtime routine, creating a screen-free wind-down period, and limiting caffeine intake, are some strategies to help you wake up refreshed and ready to tackle a new day.

    Sleep and construction

    It’s no secret that getting enough quality sleep helps you perform better on the job site. Studies have shown that sleep deprivation can impair focus, coordination, and reaction time, which are vital for staying safe on the job. The U.S. Occupational Safety and Health Administration (OSHA) reports that construction accounts for 21.1% of all workplace fatalities, with fatigue and sleep deprivation often playing a significant role. 

    But despite its role, many construction workers don’t get the rest they need. A study published in the International Journal of Environmental Research and Public Health found that 46.5% of construction workers reported poor sleep quality, highlighting the widespread nature of this issue. Stress from tight deadlines, the physical strain of labor, and even lifestyle habits make it hard to wind down at night. This lack of sleep reduces productivity on the site, putting workers and projects at risk.

    Why construction workers don’t get enough sleep

    Sleep deprivation among construction workers often stems from daily habits and environmental factors. Here are the main contributing factors to the problem:

    • Stress: Meeting tight deadlines and managing workplace pressures leaves workers mentally restless, making it harder to fall asleep. Chronic stress also raises cortisol levels, which disrupt sleep cycles.
    • Devices: Using phones, tablets, or computers before bed exposes workers to blue light, which blocks melatonin production and delays the body’s natural sleep rhythm.
    • Caffeine: Consuming coffee or energy drinks late in the day keeps the brain stimulated for hours, reducing the ability to fall asleep quickly.
    • Irregular schedules: Construction workers often work long shifts or rotate between day and night work, which disrupts their circadian rhythm and makes it harder to maintain consistent sleep patterns.
    • Noise and environmental factors: Living in noisy neighborhoods or working away from home often leads to poor sleep environments that reduce rest quality.
    • Alcohol: While some use alcohol to relax after a hard day, it interferes with the body’s deep sleep cycle, leading to fragmented and lower-quality rest.

    6 things to avoid as a construction worker to get a better sleep

    Better sleep starts with eliminating habits that disrupt your rest. Drinking caffeine late or staring at your phone before bed keeps your body and mind alert. Replacing these habits with calming alternatives allows you to fall asleep faster and wake refreshed.

    1. Stressful conversations or activities (including exercise)

    Talking about heavy topics or engaging in intense activities, like arguments or late-night workouts, keeps your brain and body active. This increased adrenaline and heart rate makes falling asleep much harder.

    Do this instead: Replace stressful activities with calming ones, like journaling, meditating, or listening to soothing music. Consider a bedtime yoga sequence to calm the body if you’re craving movement. These help lower your heart rate and prepare your mind for rest.

    2. Using bright lighting

    Bright lights in your home during the evening trick your brain into thinking it’s still daytime. This blocks melatonin, the hormone that helps you fall asleep and increases cortisol.

    Do this instead: Use dim, warm-toned lights in the evening. Switch to red light bulbs or lamps, which don’t interfere with melatonin production.

    3. Consume alcohol or caffeine

    Drinking alcohol might make you feel sleepy at first, but it disrupts your sleep cycles and reduces overall restfulness. Caffeine’s elimination half-life is up to 9.5 hours, meaning it can be in your system well past bedtime, keeping your mind alert when it’s time to unwind.

    Do this instead: Skip caffeine in the afternoon and limit alcohol intake before bed. Instead, drink herbal tea or water in the evening to promote better sleep.

    4. Eat a big meal

    Eating a large meal before bed forces your body to focus on digestion when it should be winding down. This can lead to discomfort and make falling asleep more difficult.

    Do this instead: Finish your last meal at least two hours before bedtime. If you feel hungry, have a light snack with protein and healthy fat to maintain blood sugar levels throughout the night.

    5. Skipping a bedtime routine

    Skipping a bedtime routine leaves your body without signals that it’s time to sleep. This lack of structure can lead to tossing and turning.

    Do this instead: Create a simple bedtime routine you can follow every night. For example, read for 20 minutes, dim the lights, and do some light stretching to cue your body to relax. Alternatively, consider deep breathing exercises or relaxation techniques to ease your mind and body into slumber.

    6. Use devices (or anything with a screen, including the TV)

    Staring at screens before bed exposes you to blue light, which blocks melatonin and keeps your brain stimulated long after you’ve put the device away.

    Do this instead: Turn off devices an hour before bed. Use this time to read or prepare for the next day to help your body and mind relax. If using a device is a must, consider blue light-blocking glasses or light software like f.lux. 

    By avoiding these common habits, you create an environment that supports better sleep and leaves you feeling refreshed in the morning.

    When to see a professional

    Knowing when to seek help for sleep problems can protect your health and improve your quality of life. While a few restless nights are normal, consistent sleep struggles often signal deeper issues. Pay attention to these symptoms and take action if they persist:

    • Persistent difficulty falling or staying asleep: Ongoing insomnia disrupts your life and leaves you chronically sleep-deprived. Speak with a specialist if this lasts for more than a few weeks.
    • Excessive daytime sleepiness: Feeling drowsy during the day, even after sleeping all night, often points to conditions like sleep apnea or narcolepsy.
    • Loud snoring or gasping for air during sleep: Snoring or gasping for breath can indicate sleep apnea, a disorder in which breathing repeatedly stops and starts while one sleeps.
    • Unpleasant sensations in your legs with an urge to move: Discomfort in your legs, especially at night, often signals restless legs syndrome, interrupting restful sleep.
    • Frequent morning headaches or dry mouth: Waking up with headaches or a dry mouth may suggest a sleep-related breathing problem, such as sleep apnea.
    • Acting out dreams during sleep: Moving, talking, or swinging your arms while dreaming might indicate REM sleep behavior disorder, which affects your brain’s ability to control movement during sleep.

    If you experience any of these symptoms, visit a healthcare provider or sleep specialist. Taking action early ensures you get the treatment you need for better sleep and overall health.

    Bottom line

    Sleep impacts how you work and feel and your ability to stay safe, especially in a demanding job like construction. Skipping rest doesn’t just leave you tired—it reduces your focus, slows your reaction time, and increases your chances of making costly mistakes. By avoiding sleep-disrupting habits and creating a routine that helps you relax, you can wake up feeling ready to take on the day. 

    Struggling with sleep or looking for more ways to stay healthy on the job? Subscribe to our newsletter for practical health tips on improving sleep quality. From incorporating supplements known to help improve sleep quality to habits that help lower your blood pressure, we’ve got you covered.

  • Insomnia for construction professionals: Why you can’t sleep and how to take back your nights

    Insomnia for construction professionals: Why you can’t sleep and how to take back your nights

    Sleep deprivation isn’t just exhausting; it can be downright dangerous in construction. Insomnia, a common sleep disorder, robs millions of the rest they need, but for construction workers, sleepless nights can significantly increase the risks of workplace accidents and slow project timelines. Operating heavy machinery or working at heights demands sharp attention, and even minor sleep loss can increase the risk of accidents. Understanding the causes of insomnia and addressing its triggers, like alcohol consumption or an unhealthy sleep environment, can help workers get the restorative sleep they need to stay safe and perform at their best.

    Quick look

    • Insomnia affects millions, making it difficult to fall asleep, stay asleep, or feel rested. It impacts health, mood, and daily function.
    • The two main types of insomnia—acute and chronic—are often triggered by stress, anxiety, health conditions, or disruptive habits.
    • Small lifestyle changes, such as reducing screen time, avoiding caffeine and large meals before bed, and maintaining a calming sleep environment, can support better rest.
    • For persistent insomnia that impacts daily life, seeing a doctor can provide additional options and insights to improve sleep quality.

    What is insomnia?

    Insomnia is a common sleep disorder that makes it challenging to fall asleep, stay asleep, or get enough restful sleep. For many, it’s not just about the occasional sleepless night; insomnia can stretch on for days, weeks, or even months. Insomnia affects millions, making it difficult to fall asleep, stay asleep, or feel rested. It impacts health, mood, and daily function. According to the National Library of Medicine, insomnia is estimated to affect between 30-35% of adults in the U.S., with about 10% experiencing chronic insomnia that impacts their daily lives.

    This lack of sleep doesn’t just leave you tired—it can affect your mood, focus, productivity, and overall health. Even the simplest tasks can feel more arduous when you’re not sleeping well, and it’s easy to feel a little out of sync with daily life. Understanding what’s behind insomnia can help you find ways to sleep better and feel more like yourself.

    Insomnia isn’t one-size-fits-all; it comes in several forms and can affect people differently. Understanding which type you’re dealing with can help you find the right management approach.

    Acute insomnia

    Acute insomnia is the short-term variety that often pops up during stressful times. Construction workers frequently face tight deadlines or early work hours, leading to acute insomnia during high-pressure periods. It’s typically a reaction to what’s happening around you and usually resolves on its own once the stress eases or life settles down. 

    Chronic insomnia

    Chronic insomnia is more persistent, lasting a month or longer. It often has deeper roots—such as ongoing health issues, anxiety, or certain habits that disrupt sleep. Unlike acute insomnia, chronic insomnia doesn’t just fade with time and may need a closer look at what’s fueling it, whether it’s lifestyle choices or medical factors.

    What does insomnia feel like?

    Insomnia isn’t just the occasional bad night’s sleep—it’s a pattern of sleep issues that can disrupt both your nights and days. People with insomnia often struggle to fall asleep, lie awake in the middle of the night, or wake up way too early, unable to drift back to sleep. Even with a whole night in bed, insomnia can leave you feeling exhausted, unrefreshed, and a step behind. This lack of quality sleep can compound job site risks like misjudging measurements, missing safety protocols, or reduced physical endurance, making even the most minor tasks more challenging. If these sleep issues persist, it’s a sign that insomnia might be at play.

    Why can’t I sleep?

    When sleep becomes elusive, more than one factor is often involved. These causes can sometimes work together, creating a tough-to-break cycle of sleeplessness.

    • Chronic stress: Persistent worry or anxiety can keep your mind racing, making it hard to relax enough to fall asleep. Stressors such as unpredictable workloads, physical exhaustion, and job-site hazards can keep workers awake at night, exacerbating sleep issues.
    • Trauma: Emotional or psychological trauma, whether recent or from the past, can lead to insomnia. Trauma impacts the nervous system, sometimes keeping the body in a “high alert” mode that interferes with restful sleep.
    • Underlying medical conditions: Health issues like chronic pain, breathing difficulties, or hormonal imbalances can make sleep a struggle. Conditions such as arthritis, asthma, or thyroid disorders can also disrupt sleep, leading to a pattern of restless nights and tired days.

    Anxiety as a trigger

    Anxiety and insomnia often go hand-in-hand, feeding off each other in a way that can make sleep feel impossible. When you’re anxious, your mind can feel stuck in overdrive, making it hard to wind down at night. This type of insomnia can be intense but is often temporary, showing up around particularly stressful periods like a big work deadline, a personal crisis, or even a significant life event.

    The challenge with anxiety-triggered insomnia is that worry can make it hard to fall asleep and disrupt sleep quality when you do. Even minor worries can feel amplified in the quiet hours of the night, leading to restless or broken sleep. Understanding that anxiety might be the culprit can help you manage these feelings, allowing for better, more restful nights.

    Habits that can cause insomnia

    Sometimes, our daily habits play a more significant role in sleeplessness than we realize. Certain lifestyle choices can interfere with our natural sleep cycles, making it harder to get quality rest.

    • Alcohol or caffeine near bedtime: While alcohol might seem relaxing, it disrupts deep sleep cycles, leaving you more restless through the night. Many construction workers rely on caffeine or energy drinks to stay alert on the job, but consuming these too late in the day can disrupt sleep cycles.
    • Large meals close to bedtime: Eating a big meal late in the evening can lead to discomfort and indigestion, which can interfere with sleep. Give your body time to digest by curbing eating a few hours before bed. 
    • Using screens in the evening: Blue light from phones, tablets, and computers signals your brain to stay awake, delaying the release of sleep hormones like melatonin. A screen-free wind-down period before bed can make a noticeable difference.
    • Irregular sleep schedules: Frequent shifts, travel, or inconsistent habits can shift your sleep and wake times, throwing off your internal clock and making it difficult to establish a natural sleep routine.

    Can light therapy help insomnia?

    Light therapy has shown promise in helping people manage insomnia, especially for those with disrupted circadian rhythms, such as construction workers or people who struggle with seasonal sleep issues. This therapy involves exposure to a specific bright light that mimics natural sunlight. Light therapy can simulate morning sunlight for workers who begin shifts before sunrise to help reset the body’s internal clock and improve alertness. Using a lightbox for a set period each day—usually in the morning—encourages a natural sleep-wake cycle, making it easier to fall asleep at a consistent time.

    The Sleep Foundation highlights that while light therapy can be effective, it’s essential to follow best practices for the best results. Timing and consistency are critical; light therapy should be done regularly, ideally at the same time each day. Additionally, it may not work for everyone. For some, the effect can be gradual, requiring a few weeks to see noticeable improvements. Individuals with specific eye conditions or sensitivities to light should consult a doctor before starting light therapy, as it may have limitations or require adjustments.

    While not a cure-all, light therapy offers a noninvasive way to improve sleep quality, especially for those who struggle to sync their internal clocks with the natural day-night cycle.

    Change your habits and environment for better sleep

    Small changes in your routine and environment can make a big difference in improving sleep quality. Here are a few simple steps to help you get the restful sleep you need:

    • Eliminate devices before bed: Set aside your phone, tablet, and computer at least an hour before bed. The blue light from screens can trick your brain into staying alert by suppressing melatonin release, so a screen-free wind-down can make it easier to fall asleep. If absolutely necessary, consider blue light blocking glasses or software.
    • Use a sleep mask: A sleep mask can block out any lingering light, helping your body stay in sleep mode longer. A mask is a great way to support deep sleep, especially if complete darkness is hard to achieve in your room.
    • Avoid stimulating activities before sleep: Engaging in high-energy or mentally stimulating activities, like intense exercise, heated discussions, or work-related tasks, can prevent your mind and body from fully relaxing. Instead, try focusing on calming activities like reading or listening to gentle music.
    • Maintain a cool, dark, quiet bedroom: Temperature, lighting, and noise affect sleep quality. Aim for a quiet, dark, and cool room; a slightly lower temperature helps your body reach an ideal sleep state. If you work odd hours, creating a sleep-friendly environment with blackout curtains or noise-canceling devices can help you catch up on rest during the day.

    If insomnia wakes you up in the middle of the night…

    It can be frustrating, but waking up in the middle of the night is more common than you think. Here’s how to handle it calmly so you can drift back to sleep.

    Don’t stress about it

    First, remember that waking up at night is normal, and stressing over it can make falling back asleep even harder. Try to accept the moment as part of a natural sleep pattern. Remind yourself that you’re giving your body a chance to relax, making it easier to ease back into sleep.

    Aim for relaxation, not sleep

    Instead of focusing on falling asleep right away, try shifting your goal to relaxation. Letting go of the pressure to sleep can help calm your body and mind. Techniques like deep breathing or gentle stretching can help you relax without overthinking the need to rest.

    Do a non-stimulating activity

    If you’ve been awake for a while and don’t feel drowsy, consider doing a quiet, non-stimulating activity. Read a few pages of a calming book or listen to soothing music. Avoid screens and anything that feels too mentally engaging. These low-key activities can help you ease back into a restful state without forcing it.

    When to see your doctor

    Sometimes, insomnia needs more than lifestyle changes to improve. Persistent insomnia can lead to daytime issues like low energy, trouble focusing, irritability, or even mood changes. If sleeplessness is affecting your ability concentratecus or stay safe on the job, seeking professional help is critical—not just for your well-being but for the safety of your team.

    Bottom line

    Insomnia can be challenging, but there are ways to manage it and improve sleep quality. Small lifestyle changes—like reducing screen time before bed, creating a comfortable sleep environment, and managing stress—can make a big difference. Light therapy may offer additional support for those with irregular sleep patterns. And if sleep troubles persist despite your best efforts, reaching out to a doctor can provide further insights and relief. Prioritizing sleep health is essential for overall well-being, and with a few mindful adjustments, restful nights can become a reality.

    Like this and want more? Subscribe to our weekly newsletter and follow us on social media for more tips and advice for staying healthy in the construction industry.

  • Non-toxic mattresses: What they are and why building industry professionals should care

    Non-toxic mattresses: What they are and why building industry professionals should care

    We spend almost 30% of our life in bed, yet most don’t think much about our mattress unless it’s time to buy a new one. The material your mattress is made of can affect both its comfort and your health. While you wear PPE on the job site, you probably aren’t wearing a respirator to bed, despite the risk of VOCs, fragrance, and chemical off-gassing from mattress materials like memory foam and polyurethane foam. Protect your health at home by investing in a non-toxic mattress or taking steps to reduce toxins in your current mattress.

    Quick look:

    • Mattresses often contain harmful toxins, such as volatile organic compounds (VOCs), fragrances, flame retardants, and even fiberglass.
    • Mattress can off-gas chemicals like benzene, styrene, and CFCs, which have been linked to cancer, nervous system disorders, and respiratory issues.
    • Choosing a mattress made of organic cotton, wool, or natural latex can reduce exposure to toxins.
    • If you aren’t in a financial position to purchase a new mattress, using a mattress pad and choosing organic bedding can help reduce toxin exposure.

    Toxins in your mattress (yes, it’s a thing)

    The materials used in many modern mattresses may make for a good night’s sleep, but the chemicals used to create them can have far-reaching implications for your health. 

    VOCs

    Volatile organic compounds (VOCs) are gases emitted from many products, including mattresses and furniture. VOCs include many chemicals known to be hazardous to your health and are found in concentrations up to ten times higher indoors. Common mattress materials like polyurethane foam, memory foam, plant-based foams, and polyethylene foam all emit VOCs. VOCs have been found to cause cancer, respiratory issues, and damage to the nervous system and some organs.

    Fragrance

    Some manufacturers add fragrance to their mattresses—not to make them smell like fresh linen or pine trees but to camouflage the strong scent of many mattress materials. Artificial fragrances can contain up to a thousand chemicals, many of which are harmful to human health. Fragrance allergies are common, and some fragrances also contain phthalates— chemical compounds used to increase plastic’s durability, but can also disrupt hormones. 

    Flame retardants

    Flame retardants are chemicals added to products to reduce how flammable they are, but research is increasingly showing that common flame retardants like antimony can wreak havoc on the nervous system and cause issues with your reproductive system. One study on women undergoing in-vitro fertilization (IVF) treatments showed that participants with the highest levels of flame retardant chemicals in their urine experienced a 10% lower chance of successful fertilization and 38% fewer live births. 

    Fiberglass

    Fiberglass is sometimes used as a flame retardant in mattresses, even though it has been shown to cause respiratory irritations, rashes, sore throat, red, itchy eyes, and other health complications. 

    Off-gassing

    If you’ve ever opened a new mattress, couch, or pair of shoes and smelled a strong chemical smell, you’ve experienced off-gassing. Off-gassing is when a material releases chemicals in vapor form. While it is most potent when a product is brand new, off-gassing can continue for years, releasing a steady stream of harmful chemical compounds into your home’s air.  

    Common chemicals off-gassed from mattresses

    Mattresses can off-gas a host of harmful chemicals, including:

    • Propylene oxide
    • Toluene diisocyanate (TDI)
    • Benzene
    • Dimethylformamide (DMF)
    • Polyols
    • Styrene
    • Butadiene
    • Phthalates
    • Antimony and other heavy metals
    • Perfluorocarbons
    • Trichloroethane
    • Formaldehyde
    • Chlorofluorocarbons (CFCs)

    How do I know if my mattress is off-gassing?

    If you have purchased a new mattress that isn’t made entirely from natural materials like cotton, wool, or natural latex, it will almost certainly off-gas when you bring it home and unwrap it. Look out for the following signs and symptoms:

    • Unusual smells: When a mattress is off-gassing, the chemicals released often have an odor, so if your new mattress has a strong, unpleasant “chemical” smell, it is likely off-gassing.
    • Respiratory issues: Many VOCs can cause respiratory problems, irritating the throat and aggravating existing conditions like asthma and chronic obstructive pulmonary disease (COPD).
    • Headaches: The chemicals off-gassed by mattresses can cause headaches in those exposed to them, not just in the immediate hours and days after unwrapping your new purchase but often months or years, as the mattress continues to emit vaporous chemicals while you sleep.

    How to reduce the effects of off-gassing

    Most people in the construction industry are exposed to enough toxins and chemicals at their jobs, so it’s essential to minimize toxin exposure at home. Purchasing a non-toxic mattress made of natural, organic materials is the best way to avoid off-gassing toxic chemicals, but this isn’t always possible. Mattresses made from natural materials tend to be more expensive than their synthetic counterparts, making them out of many people’s budgets. Even without purchasing mattresses made of wool, cotton, or natural latex, there are several ways to reduce exposure to toxic chemicals. 

    • Let your mattress breathe. When you first bring your purchase home, unwrap it and leave it outside (weather permitting), on a balcony or covered porch, or in the garage for a few days.   
    • Open a window. Unless you live in an area with poor air quality, the air inside your house can be many times more polluted than the air outside. Opening windows—even if it’s just for 10-15 minutes—can help bring fresh air into your home and reduce VOCs and off-gassing.
    • Use organic bedding: Bedding products can contain as many compounds as mattresses. Look for sheets and pillows made from organic cotton and those made without added chemical antimicrobial treatments.
    • Clean your mattress regularly: In addition to taking the steps above, don’t forget to clean your mattress. Regular cleaning and disinfecting with non-toxic products can help keep your mattress free of harmful contaminants. Let your mattress dry outside in the sun to naturally disinfect it with UV rays when possible. 

    How to shop for a non-toxic mattress 

    If you plan to replace your mattress and are considering investing in one made with natural materials that don’t contain flame retardants or VOCs, here are a few things to look for.

    Natural materials: To find a non-toxic mattress, look for materials like organic cotton, wool, or natural latex. These natural materials don’t contain VOCs and won’t off-gas.

    Certifications: Many manufacturers engage in greenwashing—they may claim a mattress is made with natural materials but do not specify which or how much of the mattress was made using them. To ensure you’re getting the toxin-free mattress you’re paying for, look for certifications like:

    • Global Organic Textile Standard (GOTS) means the mattress doesn’t contain several hazardous chemicals or polyurethane. 
    • The Global Organic Latex Standard (GOLS) certification is a similar certification applied to organic latex. 
    • GREENGUARD Certified confirms that a product has been tested and meets strict chemical emissions limits.
      • GREENGUARD Certification: Total VOC emission rate of 500 μg/m3.
      • GREENGUARD Gold Certification: Total VOC emission rate of 220 μg/m3.
      • GREENGUARD Formaldehyde-Free Certification: Meets GREENGUARD Gold requirements and has a formaldehyde emission factor of less than or equal to 5 µg/m2•hr at 24 elapsed exposure hours or 3 µg/m2•hr at 336 elapsed exposure hours.
    • Oeko-Tex Standard 100: Certifies that an independent body has inspected the mattress for over 100 toxic substances and certified it as low VOC.

    Certification can help you choose a healthier, non-toxic mattress even when you don’t purchase one made from natural materials. 

    Bottom line

    You’ll spend roughly 30% of your life sleeping on a mattress and likely another 30% (or more) on the job site. While you can’t always control the hazardous materials you come into contact with at work, choosing a mattress made of natural or low-VOC materials can reduce your exposure to toxins and protect your health at home.

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  • 6 bedtime hacks every contractor needs for better sleep and more energy

    6 bedtime hacks every contractor needs for better sleep and more energy

    Sleep is one of the most critical factors affecting your mental and physical health. Unfortunately, it’s also the first thing we sacrifice when stressed on the job site, busy, or short on time. Research has tied chronic sleep loss to a higher risk of hypertension, depression, heart attack, diabetes, and obesity. Sufficient sleep also contributes to faster reflexes, clearer thinking, and increased focus—qualities that might save your life when working in construction. Luckily, if you’ve been struggling with sleep, choosing the right mattress and pillow, using red lights, and meditating are simple hacks to improve sleep quality.

    6 bedtime hacks for better sleep

    1. Be picky about your pillow and mattress

    You spend a third of your life in bed, so sleeping on a good mattress and choosing the appropriate pillow is essential. How do you know if you’ve got the right ones? If you regularly toss and turn all night or wake up sore, it might be time to look for a new mattress; a stiff neck in the morning might indicate the need for a more supportive pillow. 

    Mattresses are primarily a matter of preference—some like mattresses made from memory foam that molds to your shape, while others want organic wool and extra firmness. Visiting a store and testing out a few different mattress types and firmness levels will help you find one that feels good for you. Several online mattress retailers, like Endy, Douglas, and Casper, have also emerged in the past few years to rave reviews. 

    Pillows, on the other hand, are usually tailored to specific sleep styles. Do you lie flat on your back, stretched out on your stomach, or curled up on your side? Identifying how you sleep will help you pick a pillow that will keep your head cradled comfortably.

    2. Swap your caffeine for tea

    Experts generally recommend avoiding caffeine for eight hours before you sleep—so if bedtime is 11 pm, you should skip the coffee, tea, and soda after 3 pm. Some herbal teas don’t prevent a good night’s sleep; they can help ease you into it instead.  

    Chamomile tea has been shown to improve sleep quality, while skullcap has been used in many traditions as a mild sedative to induce sleep. Some studies have also shown valerian root to be an effective treatment for insomnia, although results vary. 

    Remember that herbal teas can interact with existing medications and may not be safe for pregnant or breastfeeding people. Always consult your doctor first.

    3. Put on the red light

    Blue-light-blocking glasses or blue-light filters for laptops and smartphones help block blue light rays from entering your eyes. They’re beneficial for sleep because blue light can disrupt your circadian rhythm by tricking your brain into thinking it’s still daylight, but you can also go one step further and use red light. 

    Some believe red light triggers your brain to produce melatonin and can also improve sleep quality—small studies have supported this theory. But taking advantage of this sleep solution requires a little more than replacing your white light bulbs with red ones—you need red light wavelengths, not just red bulbs. 

    4. Harness the power of magnesium

    Magnesium is one of the most abundant minerals in the body, contributing to heart health, muscle function, mood, and sleep. Many adults are magnesium deficient, and growing research suggests that taking a magnesium supplement may help improve sleep quality and duration. 

    If you often find yourself unable to sleep due to restless legs, magnesium can help with that, too. Research shows that when taken with vitamin B6, magnesium can reduce the severity of restless leg syndrome and improve sleep quality. 

    There are several different types of magnesium, but magnesium (bis)glycinate and magnesium citrate will most effectively get you a good night’s sleep.

    5. Drop your room temperature

    Wondering how you’re going to pay for all those herbal teas, red lights, and magnesium supplements? How about a lower heating bill?

    Your bedroom temperature significantly affects how well you sleep—a room that’s too hot can interfere with REM sleep and leave you bleary-eyed the next day. Experts say the ideal sleep temperature is 60 to 67°F (15 to 19°C), so turn that thermostat down for the night or crank open the windows.  

    With a cool bedroom, it might be tempting to zip into a cozy fleece onesie, but to avoid getting too hot, opt for light, loose-fitting pajamas instead.

    6. Meditate

    Even if you don’t see yourself as the meditating “type,” you may want to try taking a few minutes before to allow your mind to unwind and your body to relax. Studies have shown that regular meditation practice can help improve sleep quality and duration—and after completing a mindfulness-based stress reduction (MBSR) course, meditation proved as effective as a sleeping pill.  

    Try a guided meditation designed for sleep (readily available on YouTube or popular apps like Calm and HeadSpace) and allow your mind to gently slip into slumber.

  • Sleep and brain health: Why getting enough rest in the skilled trades matters

    Sleep and brain health: Why getting enough rest in the skilled trades matters

    In the construction industry, where long hours and intense physical demands are the norm, sleep is often sacrificed to meet deadlines or maintain productivity. However, insufficient rest can have severe consequences for brain health and overall well-being. Inadequate sleep affects cognitive performance, memory, emotional health, and even immunity, with recent research suggesting that chronic sleep deprivation could accelerate brain aging. By understanding the connection between sleep and brain health, individuals in demanding fields can prioritize rest to safeguard their mental and physical wellness.

    Quick look

    • Sleep supports cognitive functions, emotional regulation, and immunity. Poor sleep can accelerate brain aging and increase the risk of cognitive decline.
    • During sleep, the brain clears toxins, and the body repairs muscles, which are crucial for clear-headedness and physical resilience in construction.
    • Sleep-deprived brains become more reactive, showing impulsivity and mood instability, which can impact decision-making and communication.
    • Chronic sleep deprivation is linked to weakened immunity, delayed muscle repair, and increased vulnerability to illness.
    • Prioritize a consistent sleep routine, limit screens before bed, and create a restful sleep environment to improve sleep quality and overall health.

    The importance of sleep

    Sleep is fundamental to our health, profoundly affecting nearly every body system. It supports cognitive performance, helps the body recover from physical exertion, consolidates memory, enhances immune function, and regulates mood and emotional well-being.

    1. Cognitive performance

    During sleep, the brain clears toxins accumulated during waking hours, optimizing mental clarity and focus. This process is crucial for construction workers and anyone in fast-paced environments that require clear-headedness and quick thinking. Insufficient sleep can impair these abilities, leading to slower reaction times, decreased accuracy, and a heightened risk of accidents.

    2. Recovery

    Sleep is a restorative period when the body repairs itself, particularly after physically demanding activities. For construction workers, sleep allows muscles to repair and reduces inflammation, essential for maintaining physical stamina and avoiding injuries. Without enough rest, recovery is hindered, making the body more vulnerable to strains and fatigue.

    3. Memory

    Sleep plays a crucial role in memory formation. It allows the brain to process and organize information from the day, storing key details for later recall. Skimping on sleep limits this process, potentially impacting learning and retention, which can be detrimental in a field where remembering instructions, safety protocols, and technical details is critical.

    4. Immune function

    Getting enough rest is vital for a robust immune system, especially during colder months. During sleep, the body produces cytokines and other immune-boosting substances, which help combat illness. Chronic sleep deprivation compromises immunity, leaving the body vulnerable to infections and slowing recovery time, a significant concern for anyone who must be on-site daily and cannot afford sick days.

    5. Decision-making and judgment

    Sleep affects the brain regions responsible for logical thinking and impulse control. A well-rested brain is more likely to make sound, thoughtful decisions, while a sleep-deprived one may act impulsively or overlook details. Sleep is essential for maintaining safe practices in construction, where even minor missteps can lead to significant consequences.

    6. Growth

    Sleep supports the release of growth hormone (HGH), aiding tissue repair and cell regeneration. This hormone is vital for those in physically demanding fields to maintain muscle health and energy levels, reducing the risk of burnout and injury from overexertion.

    7. Emotional regulation and mood

    Sleep is essential for managing mood and emotional resilience. Sleep-deprived individuals are more prone to irritability, anxiety, and stress, factors that can negatively impact work and personal relationships. Adequate rest fosters emotional stability, which is crucial for maintaining positive interactions on and off the job site.

    Your brain on no (or limited) sleep

    Impaired cognitive function

    When the brain is sleep-deprived, cognitive function declines significantly. Studies show that a lack of sleep can lead to issues with concentration, focus, and problem-solving, similar to the effects of alcohol intoxication. Memory processing is also impacted, making retaining new information and recalling important details harder. In a sleep-deprived state, the brain struggles to communicate effectively, leading to slower processing speeds and more frequent mistakes.

    Emotional instability and impulsivity

    Limited sleep affects the amygdala, the part of the brain responsible for emotions, leading to heightened emotional responses. People experiencing sleep deprivation often find themselves more reactive, with increased feelings of irritability, frustration, and anxiety. Sleep-deprived brains also exhibit impulsivity, which impairs judgment and decision-making. Without sleep, the brain lacks the control to regulate emotional responses, leading to more impulsive reactions and poor conflict resolution.

    Slowed reaction times and motor skills

    When the body lacks sleep, reaction times and fine motor skills slow. This effect is especially dangerous in high-risk activities like driving, operating machinery, or construction work, where fast responses and accuracy are essential. Studies indicate that the response delay from sleep deprivation can be just as risky as intoxicated driving. Reduced hand-eye coordination and slower reflexes make everyday tasks more challenging, further highlighting the need for quality rest.

    Poor decision-making and risk assessment

    Sleep-deprived individuals struggle with weighing options accurately and are more likely to make risky or impulsive decisions. Brain scans show decreased activity in the prefrontal cortex, which manages complex thinking, reasoning, and judgment. Poor sleep can make this part of the brain less effective, leading to miscalculations, impaired planning, and a tendency to make more careless choices.

    Compromised memory and learning

    Sleep plays a crucial role in processing and consolidating new information; without it, memory recall is significantly affected. During deep sleep, the brain solidifies what it has learned and organizes new information. This process is disrupted without enough rest, making it harder to retain facts, skills, and experiences. Recalling names, dates, or details the next day becomes more difficult, as the brain hasn’t had enough time to store and process memories properly.

    Research published in Neurology emphasizes that poor sleep may accelerate brain aging and contribute to faster cognitive decline. This large-scale study examined how sleep impacts brain structure, primarily focusing on gray matter and neural connectivity, which are critical for memory, reasoning, and decision-making functions. Poor sleep quality was associated with premature aging markers, indicating how crucial sleep is for maintaining cognitive resilience. 

    Study objectives

    The study’s primary goal was to examine whether ongoing sleep disruptions have a measurable impact on brain structure and aging. Specifically, researchers focused on observing if disrupted or low-quality sleep was linked to reduced gray matter and weakened connectivity in areas critical for cognitive tasks. 

    The study also aimed to determine whether consistent, high-quality sleep could be a protective factor in maintaining brain health and supporting long-term cognitive function.

    Outcomes

    Results showed that individuals with poor sleep quality had reduced gray matter and lower connectivity in brain regions responsible for memory, reasoning, and executive functions. These reductions suggest that poor sleep may mimic and even accelerate typical brain aging patterns, underscoring sleep as a preventative factor in brain health. 

    Diminished connectivity and gray matter loss from poor sleep can lead to difficulties with cognitive tasks and increase vulnerability to age-related cognitive conditions. This research highlights the importance of addressing sleep quality as part of a strategy for cognitive health, suggesting that prioritizing good sleep habits can help protect brain function as we age. 

    Sleep helps the brain rid itself of amyloid plaques, which are associated with neurodegenerative conditions like Alzheimer’s. Without enough rest, these plaques accumulate, potentially accelerating cognitive decline and contributing to brain aging. The brain’s repair mechanisms, which rely on adequate rest to remove waste, are less effective when we sleep poorly, causing an accelerated decline in brain health.

    Health conditions linked to a lack of sleep

    Chronic sleep deprivation has been linked to an increased risk of cognitive disorders, including Alzheimer’s disease and dementia. Studies have shown that individuals who regularly sleep fewer than six hours a night are more likely to experience cognitive decline than those who get adequate rest. 

    The connection between sleep and these conditions may stem from the brain’s diminished ability to clear harmful toxins during sleep, creating a cumulative risk for neurodegeneration over time. National Institutes of Health and the American Academy of Sleep Medicine support these findings, emphasizing that good sleep is crucial for long-term brain health.

    8 ways to get the sleep you need

    Quality sleep can be elusive, especially in busy lives filled with commitments and distractions. However, with some practical adjustments, anyone can create a routine that enhances sleep quality and helps them wake up feeling rested. From creating a calming environment to adjusting daily habits, these small changes can improve sleep duration and quality. 

    1. Make it a priority

    Make sleep a non-negotiable priority. When we start viewing sleep as a foundation for health—rather than something we do only when time allows—improvements in sleep quality often follow. Setting a specific time for bed and giving ourselves at least seven to nine hours to rest helps maintain consistent sleep patterns. Making sleep a top priority might require scheduling activities earlier in the evening, but it’s well worth it for the health benefits that follow.

    2. Consistent bedtime routine

    A consistent bedtime routine supports the body’s natural circadian rhythm, helping the body know when it’s time to wind down. Going to bed and waking up at the same time every day, even on weekends, helps regulate the internal body clock. When we set a consistent schedule, our body can better prepare for rest by starting to produce melatonin, the sleep hormone, at the same time each evening. This regularity promotes easier, deeper sleep, reducing the chances of lying awake.

    3. Curb electronics/screens before bed (2-3 hours)

    Electronic devices like smartphones, tablets, and TVs emit blue light that interferes with melatonin production. Avoiding screens 2-3 hours before bed makes it easier to fall asleep faster and wake up less at night. If using electronics in the evening is unavoidable, setting devices to night mode or using blue light-blocking glasses can help limit their impact on sleep. Reducing screen time also promotes relaxation, allowing the brain to ease into a restful state.

    4. Use red lights

    Red lights are beneficial for evening use because they minimize the blue light exposure that suppresses melatonin production. Dimming the lights in your home and switching to red-hued lights about an hour before bedtime helps signal your brain that it’s time to prepare for sleep. Research finds that red or amber lighting is the most conducive to melatonin production, supporting a smoother transition into sleep. Additionally, red light exposure can create a calm, soothing environment conducive to winding down.

    5. Wear loose/breathable clothing and reduce room temperature

    Wearing breathable, loose-fitting clothing and keeping the room temperature between 60-67°F supports the body’s natural cooling process. Lowering body temperature promotes the body’s transition into the deep sleep stage, helping you feel more rested upon waking. In addition to clothing and room temperature, light bedding and good airflow also help maintain an ideal sleeping environment. Keeping the room cool but comfortable can significantly affect sleep quality.

    6. Relaxation techniques

    Calming activities like deep breathing, meditation, or progressive muscle relaxation can ease stress and help the mind transition into sleep mode. Deep breathing activates the body’s relaxation response, lowering heart rate and releasing tension. Yoga or gentle stretching exercises help relieve physical tension, while visualization or guided meditation can calm a busy mind. Including these techniques in a nightly routine can gradually improve sleep quality and duration by helping the body naturally prepare for rest.

    7. Avoid caffeine, alcohol, and heavy meals before bed

    Caffeine and alcohol disrupt sleep quality by interfering with the natural sleep cycle, while heavy meals before bed can cause discomfort and indigestion. Caffeine, found in coffee, tea, soda, and dark chocolate, should ideally be avoided at least six hours before bed to prevent lingering effects on alertness. Similarly, alcohol may initially make one feel drowsy, but it disrupts deep sleep later in the night. Instead of caffeine or heavy meals, a light snack consisting of protein and fat can help sustain energy through the night without impacting blood sugar and sleep.

    8. Create a sleep sanctuary

    Designing a bedroom that fosters relaxation and tranquility can substantially improve sleep quality. Using blackout curtains, minimizing light sources, and removing clutter can create a calm space without distractions. In addition, calming colors, soft textures, and some soothing scents like lavender create an environment that encourages deep relaxation. By cultivating a space exclusively for rest and relaxation, the brain will associate the bedroom with sleep, making it easier to unwind and drift off. 

    Bottom line

    Sleep is a powerful, natural tool for maintaining brain health, emotional stability, and overall well-being. Prioritizing sleep can have lasting benefits, from improving cognitive performance to reducing the risk of cognitive decline. For construction professionals who face intense physical demands daily, quality rest is essential to maintain safe, effective, and healthy practices on the job. 

    To learn more about how the construction industry can support well-being, subscribe to our newsletter and stay up-to-date on our latest content.

  • How sleep apnea impacts construction workers’ safety and what to do about it

    How sleep apnea impacts construction workers’ safety and what to do about it

    Long work hours and physically demanding tasks strain workers in construction. When conditions like obstructive sleep apnea (OSA) go unaddressed, they intensify this exhaustion, leading to severe safety risks and productivity issues. Recognizing and managing sleep apnea within this industry is essential to safeguard workers’ health and prevent potential hazards on job sites.

    Quick look

    • Construction workers with sleep apnea face nearly double the accident risk due to fatigue, impacting job safety and productivity.
    • Obstructive sleep apnea (OSA), characterized by airway blockages during sleep, is the most common form and a serious risk factor in demanding jobs.
    • Men, who make up a significant portion of the construction workforce, are 2-3 times more likely than women to develop sleep apnea.
    • Proper diagnosis, such as through a polysomnogram or CPAP machine use, is essential to managing symptoms and reducing workplace accidents.
    • Lifestyle changes like weight loss, sleep positioning, and supplements can further reduce the impact of sleep apnea on health and safety.

    What is sleep apnea?

    Sleep apnea is a disorder where breathing repeatedly stops and starts during sleep, disrupting sleep quality and oxygen flow. The primary types are obstructive sleep apnea (OSA) and central sleep apnea.

    • Obstructive sleep apnea (OSA) is the most common type. It is caused by a physical blockage of the airway, usually when throat muscles relax excessively. In construction, OSA poses significant risks, as sleep disruptions lead to reduced alertness and reaction times. 
    • Central sleep apnea: This form occurs when the brain fails to send proper signals to the muscles that control breathing, resulting in intermittent breathing. Although less common in the general population, central sleep apnea can still impact safety and health on job sites.

    Prevalence of obstructive sleep apnea

    OSA affects millions worldwide, with a significant portion undiagnosed. Studies estimate that up to 25% of adults experience some form of OSA. The prevalence is even higher among individuals in high-stress, physically demanding jobs like construction. This increase in risk reinforces the need for targeted interventions to protect these workers.

    Who is affected by OSA?

    Obstructive sleep apnea (OSA) is a condition that can affect people of all backgrounds, but it disproportionately impacts specific demographics. Men, especially those aged 40 and older, are 2-3 times more likely to develop sleep apnea than women. This statistic highlights a considerable risk in industries like construction, where the workforce is predominantly male. Furthermore, other factors such as obesity, high-stress environments, and irregular work hours increase susceptibility, making sleep apnea a major concern in such a physically demanding field.

    Sleep apnea symptoms

    Common sleep apnea symptoms can vary depending on the type but often include disturbances that impact daily alertness and energy, which are particularly risky in construction environments.

    Obstructive sleep apnea (OSA)

    Common symptoms of OSA include loud snoring, choking or gasping for air during sleep, and excessive daytime sleepiness. Workers with OSA may experience poor concentration and memory lapses, directly affecting their ability to perform tasks safely on job sites.

    Central sleep apnea

    Unlike OSA, central sleep apnea symptoms can include pauses in breathing without the physical blockage of the airway. This form may manifest as abrupt awakenings with shortness of breath, insomnia, and daytime fatigue, all of which can reduce job performance and increase accident risks.

    How is sleep apnea diagnosed?

    Diagnosing sleep apnea is essential to prevent serious health and safety risks, especially in demanding fields like construction. A diagnosis usually begins with a thorough assessment of symptoms, followed by one or more specific tests.

    • Polysomnogram: Known as the gold standard for diagnosing sleep apnea, a polysomnogram is an overnight test conducted in a sleep lab. During the study, several sensors monitor various body functions, including brain waves, heart rate, breathing patterns, blood oxygen levels, and movements of the eyes and limbs. The data gathered provides comprehensive insights, helping to differentiate between obstructive and central sleep apnea. 
    • At-home sleep apnea tests: This diagnostic option offers a more convenient and often cost-effective alternative to in-lab studies. An at-home test monitors breathing, oxygen levels, and heart rate but lacks the brain wave data included in a polysomnogram. While it helps detect obstructive sleep apnea, it’s less reliable for identifying central sleep apnea, so in-lab studies are recommended if symptoms are more severe or complex.

    Why is a diagnosis so important?

    Diagnosing sleep apnea is critical in fields like construction, where fatigue and sleep disturbances can lead to serious safety risks. Studies consistently link untreated sleep apnea to increased levels of fatigue and a higher likelihood of workplace accidents. According to a meta-analysis, workers with obstructive sleep apnea (OSA) are nearly twice as likely to experience occupational accidents due to impaired alertness and reaction times. This risk can have fatal consequences in construction, where heavy machinery and hazardous environments are the norm.

    Moreover, a report from the Laborers’ Health & Safety Fund of North America highlights that 75% of construction workers report feeling tired due to long work hours and demanding tasks​. When sleep apnea compounds this fatigue, the effects can be drastic. Fatigued workers are less attentive, have slower response times, and are more prone to errors—factors that directly impact their safety and those around them. 

    For construction workers, an OSA diagnosis not only opens the door to treatment options like CPAP therapy, which can reduce daytime fatigue, but it also plays a key role in reducing accident rates and improving overall job performance. Without proper diagnosis and treatment, these workers remain vulnerable to the compounded effects of sleep deprivation and job-related fatigue, putting themselves and their teams at greater risk.

    Tips and tricks to reduce the impact of sleep apnea

    While professional treatment is often necessary for managing sleep apnea, there are lifestyle changes and daily practices that can help reduce its impact. These tips can be especially useful for construction workers looking to improve sleep quality, reduce fatigue, and boost workplace safety.

    1. Implement a proper bedtime routine

    A consistent sleep schedule can help regulate the body’s internal clock, improving overall sleep quality. A few simple changes can make a big difference:

    • Regular sleep/wake times: Going to bed and waking up at the same time each day trains the body to fall asleep and wake up naturally.
    • Keep a cool bedroom: A room temperature between 60-67°F can facilitate deeper sleep by lowering body temperature.
    • Relaxation techniques: Practices like deep breathing, meditation, or reading can ease the transition into sleep by reducing stress and cortisol.
    • Minimize electronic use before bed: Limiting screen time reduces blue light exposure, which can disrupt melatonin production, a sleep-regulating hormone.

    2. Weight loss

    Carrying excess weight, particularly around the neck, increases the risk of airway obstruction during sleep. Even a small amount of weight loss can alleviate symptoms in individuals with mild to moderate sleep apnea.​

    3. Daily exercise

    Physical activity, especially aerobic exercise, has been shown to improve sleep quality and reduce the severity of sleep apnea symptoms. Exercise also boosts energy levels, counteracting the daytime fatigue often linked to sleep apnea.

    4. Facial muscle exercises to open airways

    Strengthening muscles around the airway can reduce the likelihood of airway collapse. Simple exercises like pressing the tongue to the roof of the mouth or pronouncing vowels can improve airway stability over time.

    5. Sleep position (avoid sleeping on the back)

    Sleeping on one’s back can cause the tongue and soft tissues to obstruct the airway. Side sleeping helps keep the airway clear, minimizing the risk of apnea events.

    6. Use a sleep apnea machine

    Sleep apnea machines like the CPAP (Continuous Positive Airway Pressure) help keep airways open during sleep, significantly reducing apnea episodes and improving sleep quality. Regular use can lead to better daytime alertness and energy, which is crucial for demanding jobs like construction.

    7. Minimize/avoid food and drinks that contribute to poor sleep

    Certain foods and drinks can worsen sleep apnea symptoms by disrupting sleep patterns and contributing to airway blockages, so it’s best to minimize or avoid these options.

    • Alcohol: Although it can make people feel drowsy, alcohol also disrupts sleep patterns and relaxes throat muscles, worsening apnea symptoms.
    • Caffeine: Excessive caffeine intake has been shown to reduce sleep quality, leading to more sleep disturbances. 
    • Sugar: High-sugar foods can cause energy spikes and crashes, disrupting the natural sleep cycle.
    • High-fat or spicy foods: These can lead to indigestion or acid reflux, which interferes with sleep.

    8. Supplements

    Certain supplements may help improve sleep quality and support respiratory health. While this is dependent on each individual, these supplements have shown the most promise:

    • Vitamin C and D: These vitamins have anti-inflammatory properties that support lung function and immune health.
    • L-theanine: Known for its calming effects, this amino acid promotes relaxation and reduces stress.
    • Selenium: This mineral helps maintain a healthy respiratory system, which is crucial for individuals with sleep apnea.
    • Ashwagandha: Often used as a natural remedy for stress, ashwagandha may also improve sleep quality and reduce anxiety by reducing cortisol.
    • Magnesium: Magnesium, particularly magnesium glycinate, supports relaxation and improves sleep quality by helping regulate sleep-related neurotransmitters. It may also reduce nighttime awakenings, benefiting those managing sleep apnea symptoms.

    Bottom line

    Sleep apnea is a serious condition that can significantly impact health, safety, and productivity, especially in high-risk industries like construction. With nearly double the accident risk for workers with untreated sleep apnea, addressing this condition through diagnosis and lifestyle adjustments is essential for both personal health and workplace safety. Simple changes, from establishing a solid sleep routine to managing diet and exercise, can alleviate symptoms, while professional treatments provide effective, long-term management options. 

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  • Sleep wonky from shift work? Try a sleep reset by camping

    Sleep wonky from shift work? Try a sleep reset by camping

    In an ideal world, you’d fall asleep effortlessly each night and wake up rested and alert the next morning. Unfortunately, the real world includes smartphones, alarm clocks, stimulants, and stress—conditions that aren’t exactly conducive to a good night’s sleep. To escape the cycle of late nights, shift work, and one too many coffees, try resetting your sleep by going camping. The combination of fresh air, natural light, and exercise might be just what your body needs to get back on track. 

    Circadian rhythm 101

    Before diving into how camping can help reset your sleep, it’s helpful to understand the basics of the sleep-wake cycle.

    Your body has an internal clock that controls when you wake up in the morning and when you start to feel sleepy in the evening. This sleep-wake cycle is part of your circadian rhythm, a cycle that takes place in your body over a 24-hour period. 

    But unlike your bedside clock or the alarm on your phone, your circadian rhythm isn’t set manually—your body uses cues from your environment to determine your sleep patterns.

    Waking up

    Morning light resets your biological clock. The sunrise signals that it’s time to wake up, and your body responds in several different ways, including releasing serotonin and cortisol. 

    • Serotonin. Often known as a feel-good hormone, serotonin can affect your mood, digestion, and sleep. Bright morning light triggers your body to release serotonin, helping you transition from sleep to wakefulness and prepare for the day. You’ll also hear serotonin called the “happy hormone.”
    • Cortisol. Although we most often associate cortisol with stress, it is essential to day-to-day functions. Cortisol levels typically peak 30 minutes after waking and help your body feel alert.  

    Studies show that absorbing bright light in the morning can help increase cortisol levels,  suppress melatonin (a hormone that makes you feel sleepy), and help you feel more alert, even after a long night. 

    Going to sleep

    As the sun sets in the evening, your body responds to lower light levels by releasing a hormone called melatonin. Melatonin is often purchased as an over-the-counter sleep aid, but your body also produces it for free under the right conditions. 

    Essentially, your body functions as though it is solar-powered. When the sun rises, it recharges your body to help you wake up, feel alert, and take on the day. When the sun goes down, you begin to power down, too. 

    It really is a beautiful, efficient system—or it was before Thomas Edison came along.

    The dark side of artificial light

    When the lightbulb was invented, it changed everything. For the most part, these changes were positive, but we didn’t anticipate that exposing our bodies to artificially bright light would mess with circadian rhythms. 

    When you keep lights on late into the evening (or use devices that emit blue light), your body never gets the signal to start releasing melatonin. Without melatonin, you might not naturally feel sleepy. 

    Similarly, spending most of your time indoors means missing out on the bright morning light that tells you to wake up. Instead of opening your eyes to early morning sunshine, boosted by serotonin and cortisol, you wake up bleary-eyed and, in the dark, jolted into consciousness by a blaring alarm clock. 

    How camping can reset your circadian rhythm 

    Studies have shown that camping can be an effective way to pause the effects of a modern lifestyle, reset your circadian rhythm, and bring you back into alignment with your natural sleep-wake cycle. Several factors help make this change possible.  

    Exposure to daylight

    It’s much easier for daylight to find you when you’re camping—early morning sunlight filters through tent walls and streams into camper windows. When you stumble outside and make coffee by the campfire, your body is exposed to that bright early morning daylight. Natural light first thing in the morning can help reset your circadian rhythm and remind your body that it’s time to wake up.  

    Falling asleep in darkness

    Similarly, being outside as dusk falls can help your circadian rhythm by letting your body know it’s time to start winding down and release melatonin. Letting your eyes adjust to dim light without interference from lightbulbs can help you fall asleep earlier and get your sleep schedule back on track.

    Reduced screentime

    Getting out into the great outdoors often involves limited internet access and cell service and encourages disconnection from screens. Without the blue light from digital devices, especially at night, your body can reset and find its natural rhythms again. 

    Camping doesn’t have to involve a tent

    If you don’t enjoy traditional camping, there are many different ways to enjoy its benefits without a tent or a sleeping bag. From sleeping under the starry sky to tucking yourself into the most elaborate trailers and RVs, camping can be as simple or luxurious as you make it.

    Tent-free

    In climates where weather and temperature aren’t an issue, camping can be as simple as a hammock strung between two trees or a sleeping bag spread out on the ground. Sleeping under the stars is an incredible experience and lets you get the most out of a natural setting. If you’re going tent-free, make sure you check weather reports and educate yourself about wildlife in the area.

    Classic tent camping

    Tents are what come to mind when you talk about camping, and they’re popular for a reason. Tents are lightweight and can be set up almost anywhere, offering privacy and protection from insects and inclement weather. From basic one- or two-person tents to those with vestibules and multiple rooms, the choices are endless.  

    Glamping

    Glamorous camping, or glamping, is a fancier way to spend time in a tent. It typically involves a large canvas tent on a raised platform, equipped with a bed frame, mattress, bedding, and often a few other modern conveniences like lights, climate-controlled environments, and sometimes even plumbing.  

    RVs, motorhomes, and trailers

    These camping styles bring the comforts of home right to the great outdoors. Whether you’re towing a trailer or driving an RV, these vehicles typically offer areas for sleeping, eating, showering, and cooking. Camping with an RV or trailer will mean you’ll often find yourself in locations that are less remote and more populated, but they are an incredible way to get the best of both worlds. To get the benefits of sleep reset, make sure to spend lots of time outside and use artificial lights as little as possible. 

    How to maintain better sleep cycles

    Although camping is great for resetting your circadian rhythm, you will eventually have to pack up the campsite and go back home. To continue reaping the benefits of camping long after you’ve returned to indoor plumbing, try to adopt the following habits—your sleep-wake cycle will thank you!

    Be active

    Studies show that physical activity can help you sleep better and stay asleep longer. Even without wooded trails to trek along, exercising for at least 30 minutes daily will improve your sleep.

    Limit screen time (especially in the evening)

    Remember that dim light is one way your body knows it’s time to start releasing melatonin and preparing for sleep. Studies show that staring at the bright screens of TVs, smartphones, and tablets in the evening can confuse that process, throwing off your circadian rhythm and disrupting your sleep. To avoid this, experts recommend avoiding screens for at least two hours before bed. If it’s a must, consider investing in blue light-blocking glasses.

    Buy blackout curtains or blinds

    Your daily schedule might not align with sunrise and sunset times, which can wreak havoc on your system. If you’re doing shift work or have a schedule that requires waking up later in the day, natural daylight might actually be working against you. Installing blackout blinds can block morning light, allowing your body to sleep longer. In the evening, blackout blinds can simulate the kind of dark environment your body needs to transition to sleep. 

    Exposure to morning and evening light

    Regardless of what time you get up in the morning, experts say that going outside for at least 10 minutes as soon as you wake up can help your mood, your sleep, and your circadian rhythm. Allowing your body to respond to natural cues like bright daylight will help you reset your sleep cycle and start the day alert and awake. As you approach your bedtime, try dimming the lights to mimic the natural loss of light that occurs towards the end of the day and help your body get ready to sleep.

    Resetting your sleep with a camping trip is a great way to get your circadian rhythm back on track, allowing you to reap the benefits of an alert body and well-rested mind.

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  • Building on empty: The dangers of sleep deprivation in construction

    Building on empty: The dangers of sleep deprivation in construction

    When lack of sleep becomes a regular occurrence, it can have serious consequences — especially for those working in physically demanding and high-risk industries like construction. Sleep deprivation doesn’t just leave you groggy; it impacts your mental clarity, mood, and even your safety on the job. In construction, where quick decision-making and alertness are critical, sleep is more than just rest—it’s necessary.

    Quick look

    • Lack of sleep impacts safety and decision-making, especially in high-risk fields like construction, where alertness and quick reflexes are essential.
    • Sleep deprivation leads to slower reaction times, cognitive impairments, mood issues, and even weakened immunity, posing significant safety risks on construction sites.
    • Long-term sleep deprivation raises risks for serious health issues like diabetes, cardiovascular diseases, and mental health challenges, all of which can hinder performance and overall well-being.
    • Simple lifestyle changes, like consistent sleep routines and a better sleep environment, can improve sleep quality, enhancing both personal health and job performance in demanding roles.

    Sleep loss vs. sleep deprivation

    It’s easy to confuse sleep loss with sleep deprivation, but there’s a difference. Sleep loss happens occasionally when you miss a few hours here and there, maybe due to a late night or an early morning. While it can make you feel tired the next day, it’s usually something you can recover from with a bit of rest.

    Sleep deprivation, on the other hand, is more serious and happens over time when people consistently don’t get enough sleep. Chronic sleep deprivation leads to long-term health risks and reduced work performance. About 13% of work injuries are sustained due to fatigue and sleep issues, a dangerous statistic in industries like construction, where safety is a top priority.

    The consequences of sleep deprivation

    Chronic sleep deprivation doesn’t just leave you feeling groggy—it has a real impact on your daily functioning, especially in high-risk environments like construction. Workers in this industry rely heavily on sharp thinking, quick reflexes, and physical stamina, all compromised by a lack of sleep. Let’s look at some key ways sleep deprivation can affect your workday.

    Daytime sleepiness

    One of the most immediate consequences of sleep deprivation is daytime sleepiness. This may seem harmless, but in an industry where heavy machinery and dangerous tools are part of daily operations, even a brief lapse in alertness can lead to accidents. Statistics show that sleep-deprived workers have significantly slower reaction times, putting themselves and their coworkers at risk.

    Altered mental function

    Sleep is critical for cognitive function. Without it, concentration, problem-solving, and decision-making abilities suffer. This can mean the difference between safely completing a project and making costly, dangerous mistakes in construction. From reading blueprints to handling unexpected challenges, sleep-deprived workers struggle to think clearly, compromising safety and efficiency on the job.

    Moodiness

    We all get a bit cranky when we’re tired, but chronic sleep deprivation can lead to severe mood swings. Increased irritability affects not only personal well-being but also the working environment. Tense or hostile behavior can cause coworker conflicts, which is particularly harmful in high-stress, team-oriented construction projects. Good teamwork relies on good moods—sleep plays a massive role in that balance.

    Suppressed immunity

    When you don’t get enough sleep, your body’s ability to fight off infections is weakened. A sleep-deprived worker is more likely to get sick; when they do, they recover more slowly. This leads to more time off the job, which affects individual performance and can delay entire projects. For construction workers, who are often exposed to outdoor conditions and physical strain, staying healthy is essential to maintaining consistent, high-quality work.

    The risks of long-term sleep deprivation

    While the immediate effects of sleep deprivation can impact daily functioning, the long-term risks are even more concerning. Over time, chronic sleep deprivation can lead to serious health issues that affect both your quality of life and your ability to work. 

    Diabetes

    When your body doesn’t get enough sleep, it affects how insulin is used, leading to insulin resistance over time. This resistance can result in an increased risk of developing type 2 diabetes. People who consistently get less than six hours of sleep per night are more prone to diabetes, as sleep loss disrupts the regulation of blood sugar levels.

    Cardiovascular diseases (CVDs)

    Your heart needs sleep as much as the rest of your body. Chronic sleep deprivation has been linked to higher rates of hypertension (high blood pressure), heart attacks, and strokes. Sleep helps regulate your heart rate and blood pressure; without it, your cardiovascular system is constantly under stress. Over time, this increases the risk of severe conditions affecting your long-term health and work capacity in demanding jobs like construction.

    Mental health issues

    It’s no surprise that a lack of sleep can take a toll on mental health. Chronic sleep deprivation has been associated with an increased risk of anxiety, depression, and long-term cognitive impairments. Over time, sleep deprivation can lead to more frequent mood swings, difficulty coping with stress, and a reduced ability to focus or make decisions. For workers in construction, where mental clarity is key, these long-term effects can have serious consequences both on and off the job.

    What causes sleep deprivation?

    Many underlying factors can disrupt sleep, especially for workers in high-stress, physically demanding jobs like construction. 

    1. Poor sleep environment

    Your sleeping environment plays a significant role in your quality of rest. A room that’s too bright, noisy, or uncomfortable can make falling or staying asleep difficult. Maintaining a proper sleep environment becomes even more important for trades workers with irregular sleeping conditions (such as staying near work sites or resting during the day after night shifts). Factors like room temperature, lighting, and noise levels are crucial to improving sleep quality.

    2. Chronic stress

    Job stress significantly affects sleep patterns, and the skilled trades are no exception. High-pressure deadlines, physical strain, and safety concerns can cause elevated cortisol levels, the hormone responsible for managing stress. When cortisol levels remain high, it can interfere with the body’s ability to relax, making it difficult to fall or stay asleep. Chronic stress is one of the leading contributors to disturbed sleep cycles.

    3. Altered sleep schedules (i.e., shift work)

    Shift work, common in construction, is another factor that disrupts sleep. Workers who rotate shifts or have to work overnight experience altered sleep-wake cycles, which can throw off the body’s internal clock. Shift workers often struggle to get enough quality sleep during the day, leading to chronic sleep deprivation. 

    4. Mental health conditions

    Mental health issues like anxiety and depression, which are often exacerbated by high-stress jobs, can significantly interfere with sleep. Workers in the construction industry, dealing with both physical and mental stressors, may be more prone to these conditions, which in turn affect their ability to fall asleep or stay asleep. Studies have shown that individuals suffering from mental health conditions are more likely to experience sleep disturbances, creating a cycle that’s hard to break.

    So, how much sleep do you need?

    Sleep isn’t just about rest; it’s when your body and brain undergo crucial repair and rejuvenation processes. When you sleep, your muscles recover from the day’s physical strain, your immune system strengthens, and your brain consolidates memories and restores focus. 

    Most adults need between 7-9 hours of quality sleep each night to function at their best. This range isn’t just a recommendation—it’s essential for cognitive and physical recovery. Getting uninterrupted sleep is especially important for trades workers, whose jobs involve heavy physical labor and constant mental alertness. Consistently getting less than 7 hours of sleep can lead to chronic sleep deprivation, putting your health and job performance at risk. 

    Tips for improving sleep and preventing sleep deprivation

    Good sleep is essential, and by making minor adjustments to your daily habits, you can improve both the quantity and quality of your sleep. 

    1. Consistent bedtime routine

    Establishing a consistent bedtime routine is one of the most effective ways to improve sleep. Going to bed and waking up at the same time every day helps train your body’s internal clock, making it easier to fall asleep and wake up naturally. Consistency is vital to better sleep quality.

    2. Curb devices at night

    The blue light emitted by smartphones, tablets, and computers can interfere with your body’s production of melatonin, the hormone that regulates sleep. Limiting screen time at least an hour before bed can help you fall asleep faster and enjoy more profound rest. Turning your phone on airplane mode at night can also limit mid-sleep disruptions.

    3. Limit caffeine

    Caffeine is a stimulant that can stay in your system for hours after consumption. To improve sleep, avoid caffeine in the late afternoon and evening. This will reduce its effect on your ability to fall asleep.

    4. Blackout shades

    Creating a dark, comfortable environment is essential for quality sleep, especially if you work night shifts. Blackout shades can help block out light, ensuring that you get uninterrupted rest, no matter the time of day. If blackout shades aren’t an option, consider a sleep mask. 

    5. Room temperature

    Keeping your bedroom cool is one of the easiest ways to promote better sleep. A room temperature of around 60-67°F (15-19°C) is ideal for most people to achieve deeper, more restful sleep.

    6. White noise machines

    It’s not just for babies! White noise can help block out disruptive sounds like traffic or noisy neighbors, which can interfere with sleep. A white noise machine or fan can create a consistent sound environment that helps you fall asleep and stay asleep.

    7. Limit alcohol consumption

    Although alcohol might make you feel sleepy at first, it disrupts the quality of your sleep. It interferes with your sleep cycle, preventing you from reaching the deeper sleep stages crucial for restoration.

    8. Regular exercise

    Exercise can improve the quality and duration of sleep. However, it’s best to avoid vigorous physical activity close to bedtime, as it can leave you feeling too energized to fall asleep immediately. If you’re craving a bit of movement before bed, try a leisurely walk, light stretches, or gentle yoga.

    9. Manage stress

    Chronic stress can make it difficult to fall asleep and stay asleep. Relaxing techniques like meditation, deep breathing exercises, or mindfulness before bed can help reduce stress levels and promote better sleep.

    Bottom line

    Being well-rested is key to staying safe, healthy, and productive when lives and livelihoods are on the line. Fortunately, improving your sleep quality doesn’t have to involve significant changes. By adopting simple habits, you can significantly improve your rest. These minor lifestyle adjustments can improve well-being, reduce health risks, and enhance job performance. Make sleep a priority—it’s an investment in your health and safety.

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  • 10 sleep tips for general contractors to boost recovery and performance

    10 sleep tips for general contractors to boost recovery and performance

    Nothing feels better than waking up refreshed, rested, and ready to take on the day. If you can’t remember the last time you felt that way, you might need to look at your sleep environment, bedtime routine, and stress levels. Getting a good night’s sleep begins long before you slip between the sheets, with a good mattress, a hot bath, and maybe even a meditation. 

    The importance of sleep for construction workers

    We’re so used to sacrificing sleep for early shifts, late nights with friends, or even binge-watching that new Netflix series that it’s easy to forget how crucial it is for our well-being. Not getting enough sleep can do a lot more damage than simply making you tired the next day—it’s been linked to diabetes, hypertension, and obesity. Chronic sleep deprivation can also cause high blood pressure, poor blood sugar control, and inflammation. Some studies even showed that regularly sleeping five hours or less each night can increase the risk of death from all causes by a staggering 15%.

    A good night’s sleep is particularly important when working in construction because poor sleep can affect your focus and performance, which may increase the risk of accidents. Investigations have named sleep deprivation as one of the causes of several major disasters, including the Challenger space shuttle explosion. While you might not launch rockets, you must still be alert and at your best to use heavy machinery, climb scaffolding and ladders, and operate power tools. Working while sleep-deprived can cause costly mistakes or serious injuries. Some supplements can help improve your sleep, but you can also optimize your sleep space, routine, and stress levels. 

    Optimize your sleep space

    These simple shifts will help you make the most of your shut-eye.

    Complete darkness

    A dark bedroom can help you sleep better and improve your health. Sleeping in complete darkness helps regulate the production of melatonin, the hormone that helps cue your body to fall asleep. Some studies have also linked sleeping in a light room to an increased risk of cancer and obesity, as well as increased insulin resistance the next day. To darken your room, use thick curtains, blackout blinds, or a sleep mask to block out light.    

    Cool temperature

    For decades, many Nordic countries have put their babies outside to nap in winter—parents say the cold temperatures help them nap longer. Now, science says the same might be true for adults. Your bedroom temperature significantly affects how well you sleep—a room that’s too hot can interfere with REM sleep and leave you bleary-eyed the next day. Experts say the ideal sleep temperature is 60 to 67°F (15 to 19°C), so turn that thermostat down for the night or crank open the windows if you live in a cooler climate.

    Reduce noise

    Sleeping in a quiet environment may help you sleep longer and get deeper sleep, which leaves you feeling refreshed the following day. Everyday life, however, involves kids, pets, traffic, and noisy neighbors—not exactly ideal for sleeping in silence. To reduce the noise in your sleep environment, you can try wearing earplugs at night or using a fan or white noise machine to muffle distracting sounds.  

    Find the right mattress and pillow

    If you regularly toss and turn all night or wake up sore, it might be time to look for a new mattress. A stiff neck in the morning might indicate the need for a more supportive pillow. You spend a third of your life in bed, so choosing a good mattress and appropriate pillow is essential.

    Mattresses are primarily a matter of preference—you may like mattresses made from memory foam that molds to your shape or those made from organic wool that offer extra firmness. Visit a mattress store and try a few options and firmness levels to find a good one. Several online mattress retailers, like Endy, Douglas, and Casper, have also emerged in the past few years to rave reviews. 

    Pillows, on the other hand, are usually tailored to specific sleep styles. Do you lie flat on your back, stretched out on your stomach, or curled up on your side? Identifying how you sleep will help you pick a pillow that will comfortably cradle your head and neck.

    Optimize your bedtime routine

    Now that you’ve created a dark, quiet, comfortable place to sleep, let’s look at your bedtime routine. If you have kids, you’ve probably created something similar to help them wind down and get ready for bed—having a bath, reading books together, maybe a cuddle before saying goodnight. Your routine might look a little different, but the goal is the same—helping your body slow down, relax, and ease into sleep. 

    Keep a consistent bedtime

    Maintaining a consistent bedtime is one way to prepare for a good night’s sleep—in fact, some research suggests that sleep regularity has more of an impact on your health than the number of hours you sleep. Higher sleep regularity was linked to a 20%–48% lower risk of death from all causes. 

    To set your bedtime, count 7-8 hours backward from when you wake up and try to maintain that consistently, even on weekends. 

    Have a caffeine cutoff

    Caffeine has a half-life of around five hours, meaning if you down an energy drink with 200mg of caffeine at 4 pm to break through that mid-afternoon slump, you’ll still have 100mg in your system five hours later, at 9 pm. While there’s always someone who can fall asleep right after drinking a double espresso, experts typically recommend you stop drinking caffeine 6-8 hours before your bedtime to reduce the risk of caffeine interfering with your ability to fall asleep.

    Eliminate devices 2-3 hours before sleep

    Blue light emitted from smartphones, TVs, and tablets can interrupt your circadian rhythm and make it harder to fall asleep, even if you’ve done everything else right. Several studies have shown that exposure to blue light can decrease sleep quality and duration, meaning you’ll get worse sleep and spend fewer hours between the sheets. To guard against the effects of blue light and ensure you get the rest you need, experts advise avoiding screens 2-3 hours before bed. 

    Optimize your stress levels

    When you’re stressed, your sleep suffers. Finding ways to relax and destress throughout the day will improve the quality and quantity of rest. 

    Meditate

    Meditation is a fantastic, free, accessible way to release stress and prepare your body and mind for rest. It has been shown to help reduce insomnia and improve sleep quality. Some studies have even found that meditation can improve sleep as much as a prescription sleeping pill—without the cost and potential side effects.

    Be grateful

    Several different research studies have linked gratitude practices to reduced stress and anxiety. To cultivate gratitude, try taking a few minutes before bed to journal about 5-10 things you are grateful for. The practice of looking for things to be thankful for can help relieve stress and, in turn, improve your sleep.

    Take a bath or hot shower

    If you feel relaxed and sleepy after a hot bath or shower, it isn’t just your imagination. A nice hot soak before bed can help you sleep by lowering your core temperature, signaling your body that it’s time to rest. 

    Good night and good luck

    Sleep is one of the most critical factors affecting your health and wellness, impacting your mood, performance, and focus. Working in construction—with long hours, early shifts, and intense physical labor—can really take a toll on your sleep. Taking steps to optimize your sleep space, establish a solid routine, and reduce stress can help you get the solid sleep you need to feel rested and rejuvenated the next day. Sweet dreams!