Fatigue Management Awareness Part 10

This series will conclude our discussion on Fatigue Management Awareness for now. You can be pro-active in managing your own fatigue.

Follow these guidelines to reduce the effects of work-related risk factors:

• Always make sure you are well-rested before driving home.
• For commutes longer that 90 minutes from home, stay in camps or hotels closer to site while on shift.
• Take scheduled breaks during your shift.
• Do some moderate exercise before work, to increase your alertness.
• Interact/talk with your coworkers.

If you work shifts, follow these guidelines to avoid fatigue:

• Eat wisely: avoid fatty, spicy, heavy meals, and sugary foods.
• Eat regular, easily digestible, light meals/snacks – such as pasta, rice, salad, fruit, vegetables, and dairy products – rather than a single heavy meal.
• Prepare for your first night shift by staying up late the previous night, and napping before your shift begins.
• After your last night shift, re-adapt to the day shift by sleeping a few hours, then staying awake until your regular bedtime at night.

Get seven to eight hours of uninterrupted sleep each night. Spend 30 minutes each day on a physical activity – being more active helps improve sleep quality. Did you know that fatigue can make you sick? For example, adults 32-59 years old who routinely sleep 5 hours or less each day are 50% more likely to develop hypertension than those who get enough sleep.