FATIGUE FATIGUE ((थका�नथका�न, , ( (تھکاوٹتھکاوٹ

MANAGEMENT MANAGEMENT FOR DRIVERS and FOR DRIVERS and Mobile Equipment Mobile Equipment

OperatorsOperators

OH&S Department - AecomOH&S Department - Aecom

AECOM

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Training Outline

Goal: To provide you with the knowledge and skills to manage fatigue-related risk ((थका�नथका�न, , تھکاوٹتھکاوٹ) )

1. The causes and consequences of fatigue

2. Fatigue management. How to manage operator and individual obligations.

3. Personal fatigue management strategies

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What is Fatigue?

Fatigue (थका�नथका�न, , تھکاوٹتھکاوٹ ) ) can be described as a gradual decline of physical and mental alertness that leads to drowsiness or sleepiness.

Fatigue becomes a problem when it jeopardizesa driver’s ability to perform tasks that require alertness, judgment and good reflexes.

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Discussion

What are some conditionsthat make you feel particularly tired or fatigued at work?

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The Body Clock

Known as circadian rhythms

Operates on a 24-hour cycle

Makes you sleepy when it’s dark and awake when it’s light

Controls a variety of body functions:•Sleepiness•Digestion•Hormone production•Body temperature

The human body is programmed to sleep at night and stay awake during the day, regardless of our activities. This phenomenon is known as the circadian cycle, internal clock or biological clock.

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Sleep

It’s not true that you need less sleep as you get older

When you sleep makes a difference in how much you get

Sleep is best obtained in a single block.

Less than 7 or more than 9 hrs of sleep is associated with poorer health (vs 7-8 hrs sleep)

Short-term (few days) —you can get by with 6 hrs + naps

Most people require between 7 to 8 uninterrupted hours of sleep every 24 hours on a regular basis.

When was the last time you had eight hours of sleep?

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There are two types of sleep:• NREM (non-rapid eye

movement) and • REM (rapid eye movement)

They alternate through the night. Both are required for quality sleep.

Types of SleepTypes of Sleep

Sleep loss adds up and creates a sleep debt Sleep loss leads to increased sleepiness Sleep loss has consequences Repeated loss of REM sleep can lead to

neurotic behavior

When you sleep, you cycle through four different sleep stages

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There are a number of factors that cause disrupted sleep:

Age—with age, sleep becomes less deep, more disrupted, and a total decrease in sleep occurs

Alcohol and caffeine Medications Environment (physical &

emotional) Sleep disorders (sleep apnea) Prior sleep and wakefulness

Factors that Affect Factors that Affect SleepSleep

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Good Sleeping Habits

Keep to a regular bedtime routine

Be careful what you eat or drink before bed

Adjust your bedtime gradually if your shift changes

Naps can supplement sleep, not replace it

Naps 10 minutes or longer can improve alertness, communication and mood

The value of a nap doesn’t depend on the time of day

Allow 5 to 20 minutes for sleep inertia to pass.

Alcohol can help you relax before bed, but it can also disrupt your sleep

Sleeping pills are best used occasionally

or for only a few days at a time

Cold and flu medication can keep you from sleeping.

GET NAPS

AVOID ALCOHOL

Night Driving Potential

6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6

Noon Midnight

NightDay Dawn Dusk

To

tal D

ea

ths

The dangerous hours

Feeling cramped or fidgety

Your vehicle wandering on the road

Your speed varies

Overtaking vehicles startling youYawning unavoidably

Your mind is wandering

Your eyelids are heavy

You are impatient

Signs of FatigueSigns of Fatigue

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Causes of Fatigue

► Driver-related: circadian cycles (biological clock), health condition (physical and mental), amount and quality of sleep, number of working hours, diet, fitness, home life, age, etc.

► Work-related: corporate culture, time of day, length of work shift, lack of enough rest periods, rotating schedules, night work, volume of physical or mental workload, etc.

► Environment-related: vehicle ergonomics, type of trip, road and weather conditions, availability of rest areas, monotony of the road, environmental stress (heat, noise and vibrations), etc.

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When you’re fatigued:• your reaction time is slower• you have trouble concentrating

or remembering things • you may have difficulty communicating clearly with

co-workers • you may fall asleep on the job• there’s a greater risk you’ll make a safety-critical

mistake

Being fatigued can make you a risk to yourself, your co-workers, and the public

Effects of Fatigue Effects of Fatigue

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Joint Responsibility for Fatigue

Organisational Responsibilities Employee Responsibilities

Work-related

Hours of work

Workload & environment

Non work-related

FATIGUEFATIGUE

Situation & lifestyle

Medical disorders

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Employer/e Responsibilities

EMPLOYER EMPLOYEE

Insert techniques that can be used to ensure you are fit for duty.

Insert techniques used to manage this risk

Discuss techniques used to assess if fit for duty and subsequent protocols if not.

Discuss operations manual

Fatigue occurrence reports Fatigue occurrence reports, how managed from company perspective.

Culture (reporting/just etc).

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Drink Plenty of Fluids

Dehydration slows you down and increases feelings of sluggishness

Working in heat, air conditioning, or at night can be dehydrating

Drinking coffee, tea, soft drinks, or alcohol, and eating salty foods can make you feel thirstier

Adults should drink at least 2 liters of fluid a day.

Has stimulant effects that can improve alertness and performance

Best used strategically – only when you really need help staying awake

Takes 15-30 minutes to take effect and the effects can last up to 5 hours

You can develop both a dependence and a tolerance

COFFEE

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Eating Right

Maintaining blood sugar levels is key to controlling ups and downs in energy levels

Eating low-fat, high-protein foods can actually increase alertness

High-fat foods can slow you down

High-sugar foods can cause your blood sugar to rise and fall quickly.

High Glycemic Index (GI) Foods

French fries, doughnuts, muffins, bread (white or whole grain), Cornflakes, rice (white or quick brown), cakes

Low GI Foods

Fish (canned in water), low-fat dairy (cottage cheese, yoghurt), lean meat (steak, chicken breast, lamb), pasta, All-Bran, porridge, hard boiled eggs, peanuts, lentils, fresh fruit

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Physical Exercise

Good for your overall health

Can help you sleep better and feel more rested

Helps relieve stress, boost your health, strengthen your immune function, and improve muscle tone and strength

Any activity that keeps your heart rate elevated for at least 20 minutes is good.

Get enough sleep

Spend time with friends and family

Enjoy time for yourself

Stay fit and healthy

Commuting

One of the most dangerous things you can do while fatigued is drive

You may be driving during the very times that your body most wants to sleep

Nightshift workers are 4 to 7 times as likely to have an accident driving home.

Effects of fatigue on operating a vehicle

Fatigue adversely affects driving performance. There is a very strong connection between fatigue and errors leading up to an accident. Drivers do not have to be falling asleep at the wheel for fatigue to impair their ability to operate a vehicle. Recognizing and controlling the effects of fatigue can prevent highway crashes and save lives.

Fatigue:►decreases reaction time;►decreases alertness;►distorts judgment;►impairs memory;►reduces a driver’s field of vision;►increases the risk of drowsiness and sleepiness.

Warning sign of fatigue behind the wheel

► Frequent yawning, nodding off.► Trouble finding a comfortable position.► Involuntary lane changes.► Delayed braking.► No memory of the last few kilometers

travelled.► Difficulty maintaining a constant speed.► Failure to check mirrors.► Missing an exit.► Hallucinations.

How to counteract fatigue while driving

Pull your vehicle over into a safe location.Take a short nap. Studies show that even a 20- to 30-minute nap will help restore alertness for a period of two to three hours.

Take a rest break to stretch your legs. Perform stretching exercises. Jump on the spot… anything to get oxygen to the brain!

Brakes

Steering

Lights

Tyres

Correct tyre inflation

Oil and water levels

Clean windscreen

Windscreen washers working

Seat and steering adjustment

Mirrors

Seat belts

Pre start checks

plan your trip to avoid long drives after a full day’s work;

plan your work to avoid long drives before you start work;

have a light meal before you leave;

take a coffee during the intervals;

avoid drinking alcohol before or during the trip; and

if you have a co driver, share the driving and change over every 2 hour.

The basics of your plan should be:

Travel Plan

Note: Loading of vehicles and trailers can raise the position of your headlights to an extent that, even on low beam, your lights can blind oncoming drivers.

Night driving precautions include:

• allowing more distance between you and the next vehicle;

• driving slower;

• keeping windscreens and mirrors clean; and

• making sure your load doesn’t affect the position of your lights.

Night driving

• Face your vehicle one metre away from a wall.• Put a mark on the ground and a corresponding mark on one of

the tyres.• Find the headlight adjusting screws under the bonnet.• Mark the position of the screws.• Turn the lights on and set them to low beam.• Mark the concentration of the light beam on the wall.• Repeat step 6 for high beam.• Load you vehicle.• Re-position the vehicle on the one metre mark.• Turn on the lights and set them to low beam. • Locate the concentration of light at the centre. Adjust the

lights to the mark you made before loading the vehicle or trailer. This adjustment should be sufficient to cover both high and low beam.

• Readjust your lights to their original setting when you have unloaded your vehicle.

Head light adjustment

Look for the signs of oncoming traffic.

Look out for light flashes as you near a corner.

Watch for a glow as you approach a hill.

Be prepared for vehicles with lights on high beam.

Remember, when you dip your lights, you reduce your visibility.

Additional skills for night driving

Reduce speed and increase concentration in remote areas.

get plenty of sleep before setting out;

stop every two hours for a drink or take a short walk;

when you feel drowsy, STOP immediately and have a nap;

if you have a co driver, alternate the driving every 2 hour;

open the window as fresh air will clear your head;

play music or the radio to stimulate your brain; and

do not drink alcohol or take any medication prior to or during your

trip.

Some ways of remaining refreshed for long drives are:

How to avoid falling asleep while driving

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Safety vigilance: Avoid sleeping near hazardous areas Pull over and park vehicles in safe

locations to take naps if feeling sleepy Don’t push operations or make critical

decisions by yourself if you are fatigued

Fatigue Awareness

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Video

The Golden Rule for Driving Safety

vehicle is fit for purpose, inspected and confirmed to be in safe working order passenger number does not exceed manufacturer’s design specification for the

vehicle loads are secure and do not exceed manufacturer’s design specifications or legal

limits for the vehicle seat belts are installed and worn by all occupants

Drivers must not be authorised to operate the vehicle unless:

they are trained, certified and medically fit to operate the vehicle they are not under the influence of alcohol or drugs, and are not suffering from

fatigue they do not use hand-held cell phones and radios while driving (best practice is to

switch off all phones and two-way radios when driving)

All categories of vehicle, including self-propelled mobile plant, must not be operated unless:

Questions?

FATIGUE SAFETY SLOGAN