2. Goal: To provide you with the knowledge and skills to manage fatigue-related risk 1.The causes and consequences of fatigue 2.Fatigue management. How to manage operator and individual obligations 3.Personal fatigue management strategies 2

3. 3 Module One

4.  A state of physical or mental weariness that results in reduced alertness  The result of lack of adequate sleep  A sleep debt that accumulates until paid off with adequate sleep

5. What are some conditions that make you feel particularly tired or fatigued at work?

6. 6 Fatigue can be caused by work-related factors, factors outside work and/or a combination of both, and may accumulate over time.

7. Fatigue can be the result of variety of factors:  The body’s natural rhythms  Work schedule  Type of task  Work environment  Non work-related issues

8. Roster PatternsLength of shifts Poor work scheduling and planningLength of time worked Timing of shifts (e.g night shift)Insufficient recovery time between shifts Long periods of time awakeHarsh environments/conditions Type of work being undertaken (i.e continual monitoring) Mentally or physically demanding work Inadequate rest breaks

9.  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

10. Core body temperature across a 24-hour period

11. Have you ever fallen asleep while you were at work?  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

12. Stage 2 Stage 3 Stage 1 REM sleep Stage 4Stage 3 90 to 120 min. Stage 2 When you sleep, you cycle through five different sleep stages

13. What do you believe are some of the effects of fatigue?

14. Concentrate and avoid distraction Think laterally and analytically Remember and recall events and their sequences Make decisions Maintain vigilance Control emotions Appreciate complex situations Recognise risks Coordinate hand-eye movements Communicate effectively Slow reaction time Increase the likelihood of accidents and injuries BEING FATIGUED CAN MAKE YOU A RISK TO YOURSELF, YOUR CO-WORKERS, AND THE PUBLIC

15. After 17 hours awake, you may be as impaired as if you were legally drunk to drive (0.05).

16. Fatigue has an impact outside of work. Studies have found that shift workers are more likely to suffer from:  Irritability, stress, anxiety, and depression  gastrointestinal problems  cardiovascular illnesses  reproductive problems

17.  Working shifts can make you feel socially isolated, your working while others have fun  It can take heavy toll on family: -less involved in daily life -harder to organise domestic chores -difficulty arranging childcare -higher risk of divorce  You may be tempted to choose social or family activities over sleep.

18.  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

19. 19 Module Two

20. Fatigue Management involves:  Policies/responsibilities  Risk assessment  Hazard controls/action plans  Training and education  Ongoing review and improvement

21. Organisational Responsibilities Employee Responsibilities Work-related Hours of work Workload & environment Non work-related FATIGUE Situation & lifestyle Medical disorders

22. Employers have the primary duty under the WHS ACT to ensure, so far as is reasonably practicable, that workers and other persons are not exposed to health and safety risks arising from the business or undertaking. Preventing & managing fatigue – A step by step process STEP 1 Identify hazards that can contribute to fatigue STEP 2 Assess the risks of these hazards STEP 3 Implement and maintain risk control measures STEP 4 Review the effectiveness of the control measures

23. You have a duty to take reasonable care for your own safety and health and fellow workers. Workers must comply with reasonable instruction and cooperate with workplace policy and procedures relating to fatigue at the workplace To reduce the risk of being involved in a work incident caused by fatigue, you should:  comply with your organisation’s policies and procedures relating to fatigue understand your sleep, rest and recovery needs and obtain adequate rest and sleep away from work  seek medical advice and assistance if you have or are concerned about a health condition that affects your sleep and/or causes fatigue  assess your own fitness for work before commencing work  monitor your level of alertness and concentration while you are at work  look out for signs of fatigue in the people you work with

24. In consultation with your supervisor, take steps to manage fatigue, for example:  take a break or short nap (night shift),  maintain hydration (drink water),  do some stretching or physical exercise,  adjust the work environment (lighting, temperature) Talk to your supervisor or manager if you foresee or experience being impaired by fatigue likely to create a health and safety risk Example: Because of a health condition, excessive work demands or personal circumstances Assess your fatigue levels after work and take suitable commuting and accommodation options (e.g. avoiding driving if fatigued).

26. Level 1 controls are proposed to make sure you get enough sleep off between shifts to get enough sleep Work schedules are evaluated according to:  length and timing of shifts  Length and timing of breaks  Number of shifts worked in a row  Number of days off between shifts  Overtime shifts

27. Fatigue Likelihood Scoring Matrix for Work Schedules 0 points1 point2 points4 points8 points a) Total hours per 7 days ≤ 36 hours36.1 – 43.944 – 47.948 – 54.955+ b) Maximum shift duration ≤ 8 hours8.1 – 9.910 – 11.912 – 13.9≥ 14 c) Minimum short break duration ≥ 16 hours15.9 – 1312.9 – 109.9 – 8≤ 8 d) Maximum night work per 7 days 0 hours0.1 – 88.1 – 1616.1 – 24≥ 24 e) Long break frequency ≥ 1 in 7 days≤ 1 in 7 days≤ 1 in 14 days≤ 1 in 21 days≤ 1 in 28 days

28. 02010530 Monday – Friday / 38 hours 12 hour shifts / 4 days on, 4 off 12 hour shifts, 7 nights 40

29. Level 2 controls are intended to determine whether employees actually got the sleep they needed  Identifies employees who fail to get sufficient sleep  Provides a procedure to report fatigue to a supervisor or manager  Outlines clear steps to take when an employee makes a fatigue report

30. Prior sleep factorThreshold ValueScore X (sleep in prior 24 hours) 5 hours Add 4 points for each hour below threshold Y (Sleep in prior 48 hours) 13 hours Add 2 points for each hour below threshold Z (time awake since last sleep)Y Add 1 point for each hour of wakefulness greater than Y

31. ScoreAction 0No Action 1-4 Talk to supervisor and undertake approved individual countermeasures (i.e. self monitoring for symptoms, team monitoring by colleagues, task rotation) 5-8 File fatigue report with supervisor. Organize supervisory checks, Complete symptom checklist, task re-assignment 9+ File fatigue report with manager. Do not engage in risky behaviour. Do not start shift until fit for work.

32. What are some of the common symptoms of fatigue?

33. Level 3 controls are intended to identify employees who show signs of fatigue:  Symptoms of fatigue indicate an increased risk of fatigue-related error  employees should watch for symptoms in themselves and others  a system of reporting allows the company to take measures when the risk is considered high

34.  Increased supervisor/co-worker monitoring  Working in pairs  Double-check systems  Checklists  Task rotation  Additional breaks  Napping  Moving critical/monotonous tasks to daytime

35. Level 5 control consist of:  fatigue error or incident reporting system  investigation procedures to determine whether fatigue was cause of an incident  review of fatigue management controls

36. 36 Module Three

37. What strategies do you use to stay alert when you’re working?

38. Set up your bedroom for sleeping  Make it as dark as possible  Make sure the temperature is right 18°C to 24 ° C  Move distractions to another room  Make sure you won’t be disturbed

39.  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

40.  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

41.  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 your feel thirstier  Adults should drink at least 2 litres of fluid a day

42.  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

43.  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

44.  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

45.  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 goods

46.  Get enough sleep  Spend time with friends and family  Enjoy time for yourself  Stay fit and healthy

47. QUESTIONS This document has been developed by Transqual Logistics Training as a Training and Assessment resource. © Transqual Logistics Training Unit 4 / 24 Portside Crescent Wickham 2292 Newcastle NSW Authorised by Quality and Compliance Transqual Pty Ltd. Version: V5. November 2014 Permission is given to trainers and assessors working for Transqual to make copies for trainees. This permission does not extend to making copies for use outside the immediate training environment for which they are made, nor for the making of copies for hire or resale to third parties. This resource has been saved on to the Transqual SharePoint resource network, and is uncontrolled once printed, and/or copied from this location. 47