FATIGUE MANAGEMENT

What is Fatigue? A state of physical or mental weariness that results in reduced alertness The result of a lack of adequate sleep A sleep debt that accumulates until paid off with adequate sleep

Causes of Fatigue Fatigue can be the result of a variety of factors: the body’s natural rhythms work schedule type of task work environment non work-related issues

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

Circadian Rhythms Alertness follows a similar curve – as body temperature rises, you become more alert Core body temperature across a 24-hour period

Sleep Most people need between 7 and 9 hours per day 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.

Sleep Cycles When you sleep, you cycle through five different sleep stages Stage 2 – Light Sleep Stage 3 - Restorative Stage 1 – Transition REM sleep Stage 4 – Restorative – Deep Slumber Stage 3 - Restorative 90 to 120 min. Stage 2 – Light Sleep

A Serious Safety Hazard 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

Dangerous as Alcohol? After 17 hours awake, you may be as impaired as if you were legally too drunk to drive (BAC.05)

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.

Get the Sleep You Need Set up your bedroom for sleeping Make it as dark as possible Make sure the temperature is right: 65°F to 75°F Move distractions to another room Make sure you won’t be disturbed

Good Sleeping Habits Keep to a regular bedtime routine Wind down before trying to sleep Be careful what you eat or drink before bed Don’t toss and turn waiting to fall asleep Adjust your bedtime gradually if your shift changes

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.

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.

Healthy, Balanced Life Get enough sleep Spend time with friends and family Enjoy time for yourself Stay fit and healthy

Do not allow Fatigue to affect your life or the life’s of those who you love and love you!

OTHER HEALTH CONSIDERATIONS

Working Healthy Before starting your shift, take a few minutes to take some deep, relaxing breaths to start your day. Taking a pause like this can help store your off the job thoughts and help you focus on your day.

Working Healthy If you haven’t already stretched at home, take a few minutes to get your muscles ready to go.

Working Healthy Getting your mind on track and your body warmed up will help set you up for success. During the day, every hour if you can remember, take those deep breaths, and maybe do some more stretching to refocus on the task at hand.

Environmental Stewardship

Spill Response What is a Spill? A spill is defined as the accidental release of a chemical substance (including sewage and petroleum products). Maintenance activities that provide for spill containment are not considered spills... BUT maintenance activities that cause an accidental release are spills. Note: If containment overflows, the maintenance activity becomes a spill. Incidental drips of oil from process equipment are not considered spills. However, the drip must be contained and the leak repaired as soon as possible.

Spill Response and Reporting Spill Hotline Ext. 555 or (252)