Feeling Tired Presentation

8/12/2019 Feeling Tired Presentation

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feeling tired?


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Shiftwork and Fatigue

Once, a pilot crashed after 16 hours on duty

because he read an altimeter incorrectly.

He had been flying safely for 15 hours, and

suddenly he couldn't read an altimeter?

This is hard to believe. That's fatigue.

Fatigue is a loss of alertness which

eventually ends in sleep


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Fatigue is a serious issue

Fatigued operators can cause accidents, (egThree Mile Island, Bhopal, Space ShuttleChallenger, Exxon Valdez and Chernobyl)

USAcost of sleep-related accidents estimatedto be between $43 - $56 billion

UKannual cost of work accidents caused bysleepiness estimated to be 115240 million

25% of fatal truck crashes are due to fatigue

7% of motor vehicle accidents may be attributed

to fatigue, a figure that rises to 15% for motorwayaccidents

pilot fatigue is implicated in upwards of 20% ofnear-accidents in aviation


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The Sleep Quiz


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Im safe at work so it doesnt

matter if Im sleepy?

Falsebeing sleepy can cause:

slower reaction time

impaired judgements and decision making

decline in attention

decreased alertness

increased moodiness and aggressive behaviour

difficulty in remembering things


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I can tell when Im going to fall

asleepFalse.

People do not know how sleepy they

are The more tired you become, the less

able you are to make a good judgement

about your ability to remain awake Being awake for 18 hours is as great arisk as driving drunk


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Signs of tiredness

The signs include:

not feeling refreshed after sleep

difficulty keeping your eyes open and

focussed greater tendency to fall asleep while at work

more frequent naps during leisure hours

lots of yawning

extended sleep during days off increased errors and loss of concentration at

work

feeling irritable, restless and impatient


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Lack of sleep is the only cause

of fatigue...False but it is the only cure

Causes of fatigue include:

Workload

Social factors

Individual factorse.g., age, diet,fitness etc

Shift work


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The older you get, the fewer

hours of sleep you needFalse

Sleep needs remain unchanged throughout

adulthood Older people wake more frequently through

the night

Shift work becomes harder with age (4050yrs)

Ability to cope with early starts may improve


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Most people need 8 hours of

sleep to function at their bestTrue

78 hours is recognised as an average and normalneed

Less than this and you build up a sleep debt

Sleep comprises several stages which must follow acertain pattern if you are to feel fully rested and alert Stage 1 and 2: transitional phase between waking and

sleeping

Stage 3 and 4: deep sleep

Rapid Eye Movement (REM) sleep


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If I sleep a lot now, I wont

need to sleep much laterFalse

Sleep is not like moneyyou cant save

it up and you cant borrow it

While napping is an effective means ofmanaging alertness it is not a substitute

for regular sleep


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Everyone has a biological

clockTrue

We have evolved own internal body clock /

circadian rhythm It controls a number of internal rhythms, eg,

sleep/wake cycle, body temperature

It is this body clock that makes us feelsleepier and less alert when we try and workat times normally reserved for sleep


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The human body can adjust to

nightshift workFalse

Our body clock programmes us to feel mostsleepy when it is dark

Eating meals at times normally reserved forsleep means they are less well digested

On night shifts you tend to get less sleep and

it is of a poorer quality (e.g., after one week ofnight shifts, workers had lost the equivalent ofone nights sleep)

Successive night shifts, eg, 4, result in an

increase in accident risk


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Features of shiftwork

that lead to fatigue Timing of shifts (earlies, lates and

nights)

Duration of shifts

Rotation of shifts

Rest and recovery periods


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Early Starts

Associated with a reduction in duration ofsleep

Sleep periods prior to early start are on

average 3 hours shorter Difficult to compensate with earlier bedtime:

Social pressures

Forbidden zone

Fear of not waking up early Successive early startscumulative sleep

deficit


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Snoring is not harmful as long

as it does not disturb sleepFalse

Chronic snoring may indicate sleep

apnoea, a sleep disorder

Other common sleep disorders are:

Insomnia

Restless leg syndrome


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Drinking coffee cures

drowsinessFalse

Caffeine has a short term effect

Caffeine should be used carefully as it willdisrupt sleep

Other measures such as opening windowsand putting on the radio are not effective

The only cure for drowsiness is to get somesleep


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Conclusions

Being tired impact on our performanceand increases the risks of an accident

The amount and quality of sleep areimportant factors in ensuring you wakeup feeling fully rested

Shift work makes us more prone tofatigue because it makes us workagainst out natural circadian rhythms


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Coping with Shiftwork


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Sleep Strategies Managing your work time Use naps to improve alertness

Create a good sleep environment

Establish a regular pre-sleep routine Establish a regular bedtime and wake-up

schedule

Manage your caffeine intake

Other advice: Avoid alcohol

Take regular exercise

Manage your diet


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Managing Your Work Time

There are different tips for managing fatiguedepending on your shift pattern and the type

of shift you have just finished. Example: managing night shifts

Go to bed as soon as you get home

Have an afternoon nap

Avoid exposure to daylight

Eat 3 regular meal with lunch during your night

shift


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Creating a good sleep

environment Quiet

Dark

Warm/cool

Comfortable bed that you associate withsleep

Fresh air

Free from interruptions


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Pre-sleep routine

You can learn that it is time to relax andgo to sleep

Establish a pre-sleep routine to providespecific cues: Reading

Listening to music

Getting dressed for bed

Only get into bed when your tired


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NappingNot to be used

whilst at work Limit naps to about 3045 minutes including

the time it takes to fall asleep

Naps of 1520 mins are most restorative Give yourself time to get over sleep inertia

There is no minimum time period for effectivenapping

Improved alertness may last for several hours


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Caffeine

It is a stimulant so it can keep youawake but it can also disrupt sleep

Use caffeine in moderation and when itis most needed

Avoid it for several hours before sleep

Dont quit cold turkey, cut backgradually

How much caffeine is okay?

Feeling Tired Presentation

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