Conversation with Andrew Holmes – NAFMP Practitioner Series Webinar

Handout:  Strategies for Long Hauls and Overnight Shifts

Andrew Holmes of Sleep Efficiency is a registered polysomnographic technologist and renowned sleep specialist with 20 years of expertise in sleep education, diagnostics and therapeutic solutions. Watch him and CVSA Fatigue Management Specialist Rodolfo Giacoman converse about how poor-quality sleep leads to slower reaction times, impaired decision-making and decreased alertness. And most importantly, what drivers and motor carriers can do about it.

Key Conversation Moments
04:00 min   The Story of Andrew Holmes
07:00 min   Sleep architecture, types and stages
13:00 min   Sleep deprivation effects and naps  
17:33 min   Don’t use the snooze button
19:25 min   Waking up with music
20:00 min   Circadian Rhythm and Homeostatic Sleep Pressure
22:00 min   Daylight Saving Time Effects
23:30 min   How drivers can optimize their alertness
25:30 min   Driver’s use of caffeine
28:30 min   Melatonin role
30:50 min   Alcohol effects
32:00 min   What is sleep efficiency
32:40 min   How can drivers realize they are sleep deprived
35:30 min   Strategies for drivers to sleep better
38:35 min   Most typical sleep disorders among drivers
41:40 min   Obstructive sleep apnea
44:10 min   When to look for medical help
49:13 min  How accurate are the apps in smart watches
51:54 min  Foods and beverages that help one sleep better
53:20 min  Shift workers returning to diurnal schedule
55:20 min  What to do with all the tech around in sleeping quarters
59:00 min  Best body positions while sleeping
60:00 min  Lights on the inside the cab at nighttime
61:10 min  Sleep aids only when prescribed
62:30 min  Larger neck contributes to obstructive sleep apnea
63:30 min  Resources for drivers with sleep apnea
67:30 min  Inefficiency of tongue exercises to address sleep apnea
69:20 min  Difference between mental and physical fatigue
72:00 min  Alternatives to CPAP machines as apnea treatment
75:15 min  How to learn more about the home sleep test
78:04 min  One standout piece of sleep advice 
79:50 min  Fatigue risk questionnaires
81:35 min  Correlation between sleep deprivation and cognitive stamina
82:40 min  How to shut the brain down for sleep
86:30 min  How different jobs and activities affect the sleep duration needed
88:20 min  Sleep aid side effects
89:35 min  Benefits of CPAP vs oral appliances
93:30 min   Reference materials