COPING WITH SHIFTWORK March 2001 London, England Facilitated By: Richard Komarniski.
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Transcript of COPING WITH SHIFTWORK March 2001 London, England Facilitated By: Richard Komarniski.
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COPING WITH SHIFTWORK
March 2001
London, England
Facilitated By: Richard Komarniski
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CAUSES OF FATIGUE
Extreme Temperatures Noise Duty Time Medication Alcohol Stress
-financial-health problems
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CAUSES OF FATIGUE
Lack of Sleep Smoking – cuts down on O2
Disorganization Ruts – no challenge Overweight / Diet / Exercise
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SIGNS OF FATIGUE
Reduced Reaction Time Impaired Short Term Memory Decreased Vigilance Reduced Motivation Increased Irritability More Errors Made Increased Injuries Poor Digestion Negative Mood
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CIRCADIAN RHYTHM
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CIRCADIAN RHYTHM AFFECTED BY:
Heart Rate
Blood Pressure
Body Temperature
ALERT
DROWSY
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ADJUST
Sleep Patterns Diet Exercise Schedule Walk Breathing Lifestyle
- other jobs
- home life
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SLEEPRapid Eye Movement (R.E.M.) Sleep:
ShallowMemory ConsolidatingDream Mode
Deprivation affects MemoryBody Paralysis
Delta Sleep:Replenishes EnergyDeprivation affects Energy
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Histogram of Normal SleepWakeWake
REMREM
Stage 1Stage 1
Stage 2Stage 2
Stage 3Stage 3
Stage 4Stage 4
24002400 01000100 02000200 03000300 04000400 05000500 06000600 07000700
TimeTime
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IMPROVING DELTA SLEEP
Active physical day Warm shower Comfortable bed clothes Low light Room temperature no more than 18ºC
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IMPROVING SLEEP
Mentally active day Read before sleep Watch T.V. before sleep Listen to relaxing music before sleep Write thoughts in a diary
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SLEEP
Avoid excitement or problems Avoid coffee and alcohol Drink milk or herbal teas Turn off the day Relaxation techniques
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DIET
Caffeine and high carbohydrates release
sugar into the blood, increasing heart
rate and blood pressure.
Body reacts to this change by releasing
enzymes to balance the rush. Leads to a
loss of energy.
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FOOD
The brain is sensitive to shortages of blood caused by overeating. This shortage causes fatigue.
Carbohydrates rich in sugar and starch
take about 2 hours to digest. Foods high in fat and protein take 4
hours to digest.
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CARBS
FAST
Carrots
Puff Rice
White Bread
Potatoes
Donuts
SLOW
Spaghetti
Oranges
Orange Juice
Beans
Milk
MODERATE
Raisins
Chocolate
Grapes
Oatmeal
Rye Bread
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ENERGY BOOSTERS
Peppermint Tea
Ginseng
Water
Vitamin C: Oranges, Broccoli, Strawberries
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EXERCISE
Aerobically fit individuals require less sleep than
unfit individuals.
Regular aerobic exercise stabilizes circadian
patterns and burns off excess energy.
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CONSCIOUS PLAN
Physical activity schedule Work with a buddy Monitor eating patterns Support for lifestyle Be aware if chemicals in foods and
beverages and how they affect you
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DAYSHIFT
Provide resources for other shifts
- work packages
- tools
- parts
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WOULD YOU BET A MILLION DOLLARS ON A RACE HORSE?
Who:
- was deprived of necessary rest - drank bad water - ate hay with no nutrition - didn’t have a good daily exercise program
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GOOD HEALTH
Health - mental - physical Sleep Exercise Diet Vitamins Avoid problems and chemicals
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SIGN ON THE COMPANY BULLETIN BOARD:
“This firm requires no physical-fitness program. Everyone gets enough exercise jumping to conclusions, running down the boss, flying off the handle, flogging dead horses, knifing friends in the back, dodging responsibility and pushing their luck.”
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“Every error I made in my life,
I made when I was tired.”
Bill Clinton
News and World Report April 1993
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www.greyowl.com