ONTARIO GRAIN FARMER COVER STORY 8 TIPS FOR GOOD SLEEP Prioritize sleep: Recognize sleep as a non-negotiable part of your health routine, just like eating well or staying hydrated. Create a sleep schedule: When you can, try to go to bed and wake up at the same time every day, even on weekends, to regulate your body's internal clock. Optimize your sleep environment: Ensure your bedroom is dark, quiet, and cool. Consider using blackout curtains, earplugs, or a white noise machine if needed. Limit caffeine and screen time: Avoid consuming caffeine late in the day and reduce exposure to screens (phones, tablets, computers) at least an hour before bed. Take short naps: If you're unable to get enough sleep at night, consider taking a short nap (20-30 minutes) during the day to help recharge. Seek help if needed: If you're struggling with persistent sleep problems, consult a healthcare professional for advice and possible treatment options. Source: DoMoreAg Foundation “As soon as you get one red, first-degree sunburn, that increases your risk for skin cancer 20 years down the road.” Farmers tend to wear ball caps, which protect the scalp and can offer shade on the face, but offer zero protection against the sun on the ears. She encourages people who spend a significant amount of time outside to wear a wide-brimmed hat. “Sun exposure isn’t something they think about in their invincible youth,” she says. “They never think about it until they are in their 50s and 60s in my office, and I’m telling them that the tip of their ear needs to come off [due to skin cancer].” DON’T IGNORE SYMPTOMS It’s quite common for farmers to put off going to the doctor, says Percival, but there are some symptoms that farmers shouldn’t ignore, even during busy times of the year. “A lot of farmers think of themselves as invincible. They say, ‘No, no, no, I’ll be fine…let me just finish this field, it’s going to rain in four hours.’” Pain that doesn’t go away with Advil or Tylenol, shortness of breath, dizziness, and light-headedness that persist after drinking some water are symptoms that should be addressed right away. “I just had one farmer that came in who said, ‘I just feel a little off,’” she says. “He was having a significant heart attack…his only symptom was that he was kind of dizzy and felt off.” Percival also recommends that farmers review their medications with their doctor or pharmacist before operating large equipment. It’s not just drugs that cause sedation that are an issue, but also diabetes, blood pressure, and heart medications that can cause problems. “There are a lot of medications, especially for those in the 50-plus age group, that are a diuretic…and that triples your risk of dehydration,” she says. “Or heart medicines that are designed to slow down your heart and take the stress off your heart—if you’re in a high stress situation and you’re on medication that’s not giving you that adrenaline rush, you’re going to faint.” 1 2 3 4 5 6 continued from page 7
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