The trucking industry website Layover.com has posted an article on the dangers of drowsy driving. We have covered much of the information in previous posts but this is a nice article and worth taking a look if you're concerned about drowsy driving. It discusses the importance of sleep and offers some other fatigue countermeasures.
Related posts:
* Tips to help you avoid drowsy driving
* Drowsy driving quiz -- for shiftworkers, and everyone else
* Boost your alertness with coffee or a nap? Or both?
* Drowsy drivers, sleeping drivers in the UK
Showing posts with label fatigue countermeasures. Show all posts
Showing posts with label fatigue countermeasures. Show all posts
Feb 19, 2008
Recognizing fatigue in shiftworkers
It is important for shiftworkers to be able to recognize fatigue’s signs and symptoms and for managers and co-workers to know what to look for in others. Fatigue affects hand-eye skills, judgment, decision-making, responsiveness, and more. Fatigued workers take greater risks and make more errors.
Here are some warning signs to watch out for:
Here are some warning signs to watch out for:
- Degraded performance while driving, monitoring equipment, operating and maintaining machinery, performing medical procedures, etc. This translates into degraded vigilance and decision-making and your margin for error, or safety margin, is decreased.
- Poor memory (forgetful), poor decisions, apathetic, lethargic, bad mood, and nodding off.
- Decreased hand-eye coordination, and poor communication and information processing.
- Poor decision-making -- fixation on certain aspects of a situation to the neglect of other information.
- Poorer performance despite increased effort. People are poor judges of our own performance levels so it is important for co-workers to watch for this.
- Slowed reaction time: it takes longer to react to unsafe conditions, and to shut down equipment in time and to avoid any roadway obstructions.
- Reduced vigilance and lower alertness levels.
- Lapses in attention: inability to concentrate and keep a visual scan of instruments and gauges.
- “I just want to get finished” attitude. We tend to press the envelope of safety more because we are too tired to realize how badly the fatigue is affecting our performance, or we just want to be finished. We also accept lower standards.
When you see these signs in yourself or others, it is important to implement appropriate fatigue countermeasures, for the health and safety of the shiftworker and the safe and smooth running of the operation.
Related Posts:
Feb 13, 2008
Interest in shiftworker fatigue and safety around the world
It's always interesting to me to see how far and wide interest in shiftwork issues is. North America has a pretty active interest in shiftworker safety and performance in 24/7 operations. So does the UK, and many parts of Europe. And, there's a great deal of interest and effort in Australia and New Zealand to raise awareness of shiftworker health and safety among managers in 24/7 businesses, and implement fatigue countermeasures.
Today I came across an article in the TamilStar.com from Sri Lanka. While the article is definitely not breaking any new editorial ground, it indicates an interest among Sri Lankans in shiftwork topics.
Today I came across an article in the TamilStar.com from Sri Lanka. While the article is definitely not breaking any new editorial ground, it indicates an interest among Sri Lankans in shiftwork topics.
Feb 1, 2008
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
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
Jan 14, 2008
Foods that help you stay alert or help you sleep
An important part of shiftworker lifestyle training is fatigue countermeasures and understanding how to manipulate your alertness -- both to maintain safe performance when you need it and to be able to get to sleep when you can.
When it comes to using substances to control alertness, we tend to think right away of caffeine, and perhaps some controlled substances, to maintain alertness and sleeping pills or melatonin to induce sleep. But there are many foods which also have alertness-increasing 0r -decreasing effects that you should be aware of.
Foods the reduce alertness
These foods have tryptophan or l-tryptophan and will help induce sleep.
Foods that increase alertness
These foods contain tyrosine and/or caffeine and have stimulating effects.
When it comes to using substances to control alertness, we tend to think right away of caffeine, and perhaps some controlled substances, to maintain alertness and sleeping pills or melatonin to induce sleep. But there are many foods which also have alertness-increasing 0r -decreasing effects that you should be aware of.
Foods the reduce alertness
These foods have tryptophan or l-tryptophan and will help induce sleep.
- Bananas & Pineapple
- Cheese
- Eggs
- Ice Cream
- Lobster
- Meat (Beef)
- Milk
- Potatoes
- Turkey
- Valerian Tea
Foods that increase alertness
These foods contain tyrosine and/or caffeine and have stimulating effects.
- Avocados
- Beef (Aged)
- Cheese (Aged)
- Chicken & Fish
- Chocolate
- Coca Cola & Coffee
- Figs (Canned)
- Garlic
- Ginger Ale
- Horseradish
- Persimmon
- Pickled Herring
- Sour Cream
- Soy Sauce
- Sprouts
- Yogurt
Other recent National Shiftwork Information Center posts on shiftworker lifestyle training include:
- Shiftworker lifestyle training: fatigue countermeasures, sleep strategies, and more
- Shiftwork training to improve alertness and safety on the night shift
Have a good day, or night!
Ed
Source: The U.S. Navy (clicking on this link will oepn a PDF file on your computer)
Jan 6, 2008
Shiftworker lifestyle training: fatigue countermeasures, sleep strategies, and more
From time to time articles appear in the general press about the dangers of shiftwork. It's important to understand the risks, but it's equally important to focus on practical steps to improve the health, safety and work performance of shiftworkers in 24/7 operations. One relatively easy, and relatively inexpensive step 24/7 business operators can take is to provide their employees with shiftworker lifestyle training.
Shiftworkers' alertness, hence their ability to perform effectively, is dependent on many factors. Some of those factors are beyond their control, such as their work schedule, but others are directly affected by the individual's actions. Lifestyle training means giving workers the knowledge they need to make appropriate adjustments to their lives in order to ensure health and safety.
As the name suggests, successful lifestyle training affects a worker's entire life, not merely his or her time at work. Adjustments on the part of shiftworkers will therefore be contingent upon acceptance by spouses and family members who also will be affected. For this reason, we recommend including spouses in lifestyle training whenever possible.
Lifestyle training should start with a non-technical discussion of circadian rhythms and how they effect human alertness. Shiftworkers, whether nurses, police officers, pilots, factory workers, or whomever, must understand there is a fundamental difference between day shift work and night shift work. Humans have evolved over millions of years to be awake during the day and asleep at night. Unless shiftworkers acknowledge this basic fact, the rest of the training process is meaningless.
After this first step, lifestyle training should address the following areas and provide specific details on fatigue countermeasures:
Sleep
Seven or eight hours of uninterrupted sleep are important to everyone's health and well-being. Our bodies are not programmed to sleep during the day. As a result, daytime sleep typically reduces both the quantity and quality of sleep. Making sure the sleeping room is dark, quiet, well-ventilated, and not too warm is an important step. A high-quality mattress also improves sleep.
Nutrition
People who work the night shift need to know about general nutrition, but that alone is not enough. Our bodies simply were not designed to eat at night. Your stomach won't digest full meals, so you should eat in smaller portions. Spicy, rich, and fatty foods are particularly hard to handle at night. Careless eating habits can cause indigestion, discomfort, drowsiness, and weight gain.
Family and social life
All shiftworkers have to think about many things differently than 9-to-5 workers. This is particularly true if you are trying to maintain a family and social life. Celebrating holidays a week early, videotaping children's birthday parties, and breakfast dates are just some of the accommodations you can make to keep connected to the rest of your life. People who emphasize communication and plan effectively have shown that work and family can mix and that single people can have a social life.
Job performance and safety
You need to emphasize safety because accidents are more likely to occur at night than on other shifts. One study found the number of accidents is 23 percent higher on the night shift. With knowledge of the factors that affect alertness, you can avoid safety lapses, improve work performance, and prevent falling asleep at the wheel.
Lifestyle training improves job performance, as well as employees' health, safety, and quality of life. This has been most thoroughly documented in a report on CANALERT '95, an alertness assurance program funded by Canada's three largest railroads, which took before-and-after measurements of a broad range of criteria. [More about CANALERT '95 at the Brotherhood of Locomotive Engineers website or at Railway Age.]
The improved health and quality of life, in turn, improve morale and tend to lower absenteeism and turnover rates. Absenteeism and turnover are particularly problematic in round-the-clock operations because of the difficulty of getting substitute workers on short notice and training new workers in a continuous operation environment.
Shiftworkers: have you received some sort of lifestyle training? Was it helpful? Did it include your spouse?
24/7 Managers: does your company provide shiftworker lifestyle training? What are the costs and benefits?
Share your opinions and experiences. Post a comment now.
Shiftworkers' alertness, hence their ability to perform effectively, is dependent on many factors. Some of those factors are beyond their control, such as their work schedule, but others are directly affected by the individual's actions. Lifestyle training means giving workers the knowledge they need to make appropriate adjustments to their lives in order to ensure health and safety.
As the name suggests, successful lifestyle training affects a worker's entire life, not merely his or her time at work. Adjustments on the part of shiftworkers will therefore be contingent upon acceptance by spouses and family members who also will be affected. For this reason, we recommend including spouses in lifestyle training whenever possible.
Lifestyle training should start with a non-technical discussion of circadian rhythms and how they effect human alertness. Shiftworkers, whether nurses, police officers, pilots, factory workers, or whomever, must understand there is a fundamental difference between day shift work and night shift work. Humans have evolved over millions of years to be awake during the day and asleep at night. Unless shiftworkers acknowledge this basic fact, the rest of the training process is meaningless.
After this first step, lifestyle training should address the following areas and provide specific details on fatigue countermeasures:
Sleep
Seven or eight hours of uninterrupted sleep are important to everyone's health and well-being. Our bodies are not programmed to sleep during the day. As a result, daytime sleep typically reduces both the quantity and quality of sleep. Making sure the sleeping room is dark, quiet, well-ventilated, and not too warm is an important step. A high-quality mattress also improves sleep.
Nutrition
People who work the night shift need to know about general nutrition, but that alone is not enough. Our bodies simply were not designed to eat at night. Your stomach won't digest full meals, so you should eat in smaller portions. Spicy, rich, and fatty foods are particularly hard to handle at night. Careless eating habits can cause indigestion, discomfort, drowsiness, and weight gain.
Family and social life
All shiftworkers have to think about many things differently than 9-to-5 workers. This is particularly true if you are trying to maintain a family and social life. Celebrating holidays a week early, videotaping children's birthday parties, and breakfast dates are just some of the accommodations you can make to keep connected to the rest of your life. People who emphasize communication and plan effectively have shown that work and family can mix and that single people can have a social life.
Job performance and safety
You need to emphasize safety because accidents are more likely to occur at night than on other shifts. One study found the number of accidents is 23 percent higher on the night shift. With knowledge of the factors that affect alertness, you can avoid safety lapses, improve work performance, and prevent falling asleep at the wheel.
Lifestyle training improves job performance, as well as employees' health, safety, and quality of life. This has been most thoroughly documented in a report on CANALERT '95, an alertness assurance program funded by Canada's three largest railroads, which took before-and-after measurements of a broad range of criteria. [More about CANALERT '95 at the Brotherhood of Locomotive Engineers website or at Railway Age.]
The improved health and quality of life, in turn, improve morale and tend to lower absenteeism and turnover rates. Absenteeism and turnover are particularly problematic in round-the-clock operations because of the difficulty of getting substitute workers on short notice and training new workers in a continuous operation environment.
Shiftworkers: have you received some sort of lifestyle training? Was it helpful? Did it include your spouse?
24/7 Managers: does your company provide shiftworker lifestyle training? What are the costs and benefits?
Share your opinions and experiences. Post a comment now.
Jan 5, 2008
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?
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?
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