Circadian rhythm "peaks and valleys" and drowsy driving

There are two circadian functions that we can observe on our own without complex measurements: changes in temperature and changes in drowsiness. These two are usually closely related and are most significant from 3:00 to 5:00 AM and PM (Figure). As core body temperature decreases, drowsiness increases.

Melatonin levels are substantially increased (a strong contributor to drowsiness). At the same time there is an increase firing of the brain’s sleep-inducing organs.

These inhibit the neural system/structures that keep our brain in the active waking state. This is the same system that acts on the brain of the baby rocked to sleep by its parent. Before sleep (bedtime), the brain begins a firing pattern that is characteristic to initial stages of sleep. With the depression in the activity of the neural system, we quickly lose interest in demanding intellectual activities. Soon the only thing we can think of is sleep. Once we rest in an undisturbed place, we drift into “dreamland”.

The risk of danger increases when sleepy people have a critical task to perform, like driving. In a National Sleep Foundation poll, half of Americans (51%) reported driving while drowsy during the past year and nearly one out of five (17%) say they have actually dozed off behind the wheel. According to the National Highway Traffic Safety Administration, 100,000 auto accidents occur each year because of “fall-asleep” crashes.

A AAA Foundation for Traffic Safety study identified lifestyle factors that contribute to sleepy driving. People who hold more than one job, who get six hours or less of sleep, or who drive between midnight and 6 a.m. are at significantly higher risk of a drowsy driving crash. Other studies show that sleep-deprived drivers have reactions like those of people who have been drinking alcohol. Your performance, particularly of critical tasks, is equally impaired by 17 hours of continuous wakefulness or a .05 BAC. Something to think about if you’re planning a trip.

Source: http://www.lakehurst.navy.mil/nlweb/safety/documents/traffic-safety/Shiftwork-Pamphlet.pdf.

Related Posts:

* Worker who falls asleep at wheel after 27 hours on the job denied workers comp

* Drowsy driving quiz -- for shiftworkers, and everyone else

* Tips to help you avoid drowsy driving

Worker who falls asleep at wheel after 27 hours on the job denied workers comp

The Workers Comp claim of a Massachusetts (USA) employee who fell asleep driving home after 27 hours on the job has been denied and confirmed upon appeal to the Supreme Judicial Court, the highest state court. The facts of the case were that the employee worked under a contract that specifically forbade managers from requiring extended work shifts. Acccording to the company, his work was voluntary. The employee claimed he felt pressure to get the work done and feared for his job safety if it was not completed so he stayed on until it was done.

The courts have consistently held that for employees working in fixed locations, workers comp coverage begins when the employee arrives at work and ends when he or she leaves. Had management required the extended overtime, the situation may have been very different.

The bottom line: everyone values a good employee who is willing to go the extra mile, but be reasonable and remember you have responsibility for your own safety. Whether on the job, driving home, or climbing the stairs to bed, you need to be aware of your level of fatigue and plan accordingly. Cabs and motels are available. Your employer may accept your sleeping on site, particularly under such circumstances.

For employers, voluntary or not, 27 hours of straight work simply should not be permitted. If it does occur, good employee relations suggests that you should make arrangements for that employeee to get home safely or sleep on-site or in a nearby motel.

For more information, see "Workers' comp rejected for injuries after 27-hour shift."

Drowsy driving quiz -- for shiftworkers, and everyone else

Drowsy driving is considered by many to be a safety concern as great as drunk driving -- but there's far less awareness and community action about it. To help build awareness of this issue and understand what does and does not improve your alertness behind the wheel, we're bringing you this quiz.

1. Coffee overcomes the effects of drowsiness while driving. (T or F)

2. I can tell when I'm going to go to sleep. (T or F)

3. Rolling down my window or singing along with the radio will keep me awake. (T or F)

4. I'm a safe driver so it doesn't matter if I'm sleepy. (T or F)

5. You can stockpile sleep on the weekends. (T or F)

6. Most adults need at least seven hours of sleep each night. (T or F)

7. Being sleepy makes you misperceive things. (T or F)

8. Young people need less sleep. (T or F)

9. Wandering, disconnected thoughts are a warning sign of driver fatigue. (T or F)

10. Little green men in the middle of the road may mean the driver is too tired to drive. (T or F)

11. On a long trip, the driver should never take a break but try to arrive at the destination as quickly as possible. (T or F)

12. A microsleep lasts four or five seconds. (T or F)


Answers
1. FALSE . Stimulants are no substitute for sleep. Drinks containing caffeine, such as coffee or cola, can help you feel more alert' lout the effects last only for a short time.

2. FALSE . Sleep is not voluntary. If you're drowsy, you can fall asleep and never even know it. You cannot tell how long you've been asleep.

3. FALSE . An open window or the radio has no lasting effect on a persons ability to stay awake.

4. FALSE . The only safe driver is an alert driver. Even the safest drivers become confused and use poor judgment when they are sleepy.

5. FALSE . Sleep is not money. You can't save it up ahead of time and you can't borrow it. But, just as with money, you can go into debt.

6. TRUE . The average person needs seven or eight hours of sleep a night. If you go to bed late and wake up early to an alarm clock, you probably are building a sleep debt.

7. TRUE . One of the warning signs of a drowsy driver is misjudging surroundings.

8. FALSE . Young people need more sleep than adults. Males under 25 are at the greatest risk of falling asleep. Half of the victims of fatigue-related crashes are under 25.

9. TRUE . If you are driving and your thoughts begin to wander, it is time to pull over and take a break.

10. TRUE . Seeing things that are not there is a good indication it is time to stop driving and take a rest.

11. FALSE . Driving, especially for long distances, reveals a drivers true level of sleepiness. To be safe, drivers should take a break every three hours.

12. TRUE . During a "microsleep" of four or five seconds, a car can travel 100 yards, plenty of time to cause a serious crash.

How'd you do? Any surprises? Any other thoughts?

Source: http://www.fmcsa.dot.gov/facts-research/research-technology/topics/fatiguequiz.htm

Shiftworkers share what it's really like to work shiftwork

The experts have a lot to say that can be helpful to shiftworkers and 24/7 managers -- advice on sleep and napping, shift scheduling, fatigue countermeasures, caffeine, shiftworker lifestyle training, etc. But, a central goal of the National Shiftwork Information Center is to provide a place where shiftworkers of all types can exchange ideas -- shiftworker to shiftworker.

So, here are some additional quotes, from conversations with the shiftworkers in the U.S. National Weather Service. The question posed was, "tell us what shifwork is really like for you?" Here's what three shiftworkers had to say:

"Shiftwork is definitely not for everyone...it is hard on your body and you never seem to get enough rest. However, meteorologists are but a few of the career fields that rotate shifts, and the rewards of a job which is always different and presents new challenges cannot be overestimated. "

Another person said ...

"I would rather work an evening shift or a mid than days. It is so hard to get up early and I love having weekdays off sometimes. Also, we get enough weekends off to satisfy "weekend trips" that I need to take sometimes. Also, working 9 to 5 all of the time can get monotonous. "

Finally, we heard this ...

"Due to the fact that weather does not work a 9 to 5 schedule, having to staff National Weather Service (NWS) field offices around the clock is necessary. I don't know if there is a better solution at this time than rotating shifts. The few studies that I've read and agree with suggest that if you must work rotating shifts, then work a week or longer of the same shift and then rotate to the next shift. Our office rotates this way, as do many others in the NWS. After 3 years of shift work, I don't think I would WANT to go back to working straight day shifts from 8 to 5. I enjoy having weekdays off to get things done such as going to the post office, banking and the like. Sure, I may miss out on some social gatherings, but I would even if I worked straight day shifts. Shiftwork in the summer is great, in that you can often enjoy most of the daylight hours with the kids or other family before going in to work. "

As you can see, there are drawbacks and challenges but also many reasons people like shiftwork.

What is shifwork really like for you? Post your comment below.

Ed

Source: http://www.srh.noaa.gov/women/faqshift.html#shifts_and_kids

Canadian insurance adjusters increasingly on the job 24/7

Insurance adjusters in Canada are finding that with the help of technology, they are increasingly have to be on call 24/7, 365-days a year. Some people lament this development. Some hail it as progress that services that are being delivered on a more timely, more convenient basis. At the National Shiftwork Information Center we just see it as a reality that we want to help try to improve as much as possible.

As these Canadian insurance adjusters drive around, performing their duties, we hope they will avail themselves of the latest information to help them avoid drowsy driving and maintain their alertness by effectively managing their sleep, napping and usage of caffeine or other substances.

I've included below links to some of our recent posts that could be helpful:

* Drowsy Driving: http://shiftworkinformation.blogspot.com/search/label/drowsy%20driving
* Caffeine: http://shiftworkinformation.blogspot.com/search/label/caffeine
* Sleep: http://shiftworkinformation.blogspot.com/search/label/sleep
* Shiftworker Tips: http://shiftworkinformation.blogspot.com/search/label/shiftworker%20tips

Ed

Nightshift police officer honored for community service

Officer Tige Thompson of the Marco Island Police Department finds a way to fit being the coach of the local wrestling team into his schedule on the nightshift of the police force. He recently was honored by the Marco Police Foundation for his outstanding work on many fronts. An Article in The Naples (Florida) Daily News says that he often foregos sleep for an entire weekend to get to competitions.

I applaud Officer Thompson's generosity and determination. At the same time, foregoing sleep for an entire weekend is a dangerous practice that could endange public safety and Officer Thompson himself if he's on duty, or operating a vehicle, in a fatigue-impaired state.

Nice work Officer Thompon and congratulations. And, I hope you are able to find a reasonable balance that enables you get the sleep you need.

Ed

Note: Purely by chance, I've had a few recent posts on police and shiftwork-related issues. I've included links below for your convenience:

• Police officers fight to keep 12-hour shift schedule
• Another police force embraces 12-hour shifts

In addition, the Thorsby, Alabama, police department recently changed to 12-hour shifts. Looks like a bit of a trend to this observer.

Source: NaplesNews.com

Boost your alertness with coffee or a nap? Or both?

The December issue of the journal Sleep published a study on the alertness-enhancing benefits of two widely used and readily available fatigue countermeasures -- caffeine (in the form of coffee) and napping. The French study looked at 12 subjects in their early 20s and 12 subjects in their early 40s.

The findings? Caffeine proved to be the more effective fatigue countermeasure. Napping also proved effective but was most effective for the younger group. The older group did not benefit as much from a nap.

This is a small study and there's always a danger in drawing far-reaching conclusions based on minimal data. But, it's interesting to note that at least for this test, subjects performance improved more using one cup of coffee (about 200 mg of caffeine) than they did using a placebo (decaf coffee) or a 20-minute nap.

I was also interested to see that the study put the test subjects behind the wheel and on a French highway for 125 miles. Wow. That seems dangerous. I don't think I'd want to do that in the United States if I was running that study.

In the real world
You're not forced to choose one or the other. If you're highly fatigued, have a cup of coffee and then immediately take a 20-minute nap. The caffeine takes a while to kick in anyway, and a short nap will get you a sleep benefit without making you groggy. This can be a particularly useful strategy when you know you'll need to be driving home from work after a long night shift. Be careful about overdoing the coffee so you'll be able to get to sleep when you get home. Also, if you're really fatigued, consider not driving at all -- take a cab, go to a nearby motel, or find some other alternative.

What are the fatigue countermeasures you use to boost your alertness?

Drowsy drivers, sleeping drivers in the UK

Ten percent of professional drivers, by their own admission, are falling asleep behind the wheel in the United Kingdom according to an article in Motoring.co.za, a South African motoring website. The actual percentage of drowsy drivers is likely to be higher than the number who were willing to admit falling asleep at the wheel.

Hours of service regulations for professional drivers continue to be a source of contentious issue, balancing economics against driver and public safety.

Are you a professional driver? What do you think?
Have you ever fallen asleep at the wheel? Are the hours of service rules too strict, just right, or are they a joke? Share your comments.

Tips to help you avoid drowsy driving

Keeping alert while driving is a particular challenge for professional drivers, but everyone getting off a night shift and having to drive themselves home has to deal with alertness behind the wheel. Drowsy driving is a real danger.

To assess your ability to drive, if you…

• can't remember the last few miles driven


• have wandering or disconnected thoughts


• experience difficulty focusing/keeping eyes open


• have trouble keeping your head up


• drift from lanes or hit a rumble strip


• yawn repeatedly


• tailgate or miss traffic signs


• find yourself jerking your vehicle back into lane

…then you may be suffering from drowsiness or fatigue. Continuing to drive in this condition puts you at serious risk of being involved in a fatigue-related crash. You should pull over in a safe place and get some rest before resuming your trip.

What you can do to avoid drowsy driving
The best approach is to get adequate rest beforehand, share the driving with a passenger or take a break every two hours or every 100 miles. It helps to take a nap, stretch, take a walk or get some exercise before resuming your trip.

• Sleep/take naps: Your best bet is to get enough sleep every day. If you must stay up late, afternoon naps are a great way to get more sleep. If you feel drowsy while driving, a 15-minute nap can be very effective. Make sure to pull over in a safe place.


• Caffeine: Avoid caffeine during the last half of your workday as it may contribute to sleeping problems. You can gain short-term alertness by drinking coffee or other caffeine sources if driving, but it usually takes 30 minutes to take affect and wears off after a few hours.


• Regular stops: You should stop every 100 miles or 2 hours. Switch drivers if you can.


• Avoid alcohol: If you have been drinking, please don't drive! In addition to being illegal, alcohol makes you sleepy and amplifies your fatigue.

Do you have other suggestions?

Source: http://www.lakehurst.navy.mil/nlweb/safety/documents/traffic-safety/Shiftwork-Pamphlet.pdf.

Handling long night shifts: 9 shiftworkers tips

Long work shifts - whether due to overtime or 10- or 12-hour schedules - can be particularly challenging when they include overnight hours. You may already be lacking sleep, setting the stage for alertness lapses and safety problems. Caffeine may have it's place but you've got to manage your consumption of caffeine carefully. And avoiding drowsy driving on the way home is critically important.

Here are some shiftworker tips to help you maximize alertness when they work long night shifts,

1. Make sleep a priority. Getting enough sleep is vital because it's much tougher to make it through a long shift when you're sleep-deprived. To enhance daytime sleep, set up a separate room just for sleeping, eliminating light and noise. Many workers who can sleep for only a few hours when they get home find it beneficial to take a nap (or at least lie down for a while) before getting ready to return to work.

2. Exercise regularly. Regular exercise - three or four 20-minute workouts per week - helps people fall asleep faster and sleep longer, increasing the amount of restorative deep sleep.

3. Take it easy on work days. Set limits on what you do - eating, sleeping, and some time spent relaxing with family members. Save strenuous activities for days off.

4. Eat smart. Eat healthy foods that provide energy. Examples include fruits, vegetables, bagels, pretzels, crackers and popcorn. Avoid high-sugar snacks such as candy bars that provide a temporary burst of energy and then cause you to crash.

5. Use caffeine wisely. Caffeine provides a significant boost in alertness, but abusing it can lead to sleep and stomach problems. In general, consume no more than two or three cups of caffeine beverages (coffee, tea, "energy" drinks, etc.) per shift, and set a cutoff point within four or five hours of bedtime.

6. Exercise on the job. A mini-workout during the night shift is tremendously helpful for breaking up the shift and providing an alertness boost. If you don't have access to exercise equipment, try jogging up and down several flights of stairs or find someplace where you can do push-ups and sit-ups.

7. Keep a positive attitude. It's not always easy, but making a conscious effort to maintain a positive frame of mind will make work more pleasant. Negative thinking may make you feel lethargic.

8. Work wisely. Tactics for making it through a tough shift include changing tasks often, doing work requiring moderate physical activity, doing enjoyable assignments at times of low alertness, and talking to coworkers.

9. Assess driver drowsiness. A final key is for workers to take a few minutes to judge whether they're capable of driving home. If employees are too tired to drive, they should be encouraged to take a nap or make alternate arrangements to go home, such as a taxi or a ride from a co-worker.

Adapted from the February 1999, issue of Working Nights.