Injury Prevention:Managing fatigue in your workplace.

Definition of Fatigue

Fatigue is the loss of alertness and capacity to perform work safely that results from:

• Too little or poor quality sleep• Working at times you would normally be asleep,

or• Carrying mentally or physically demanding

activities

Signs of Fatigue

Physical Mental Emotional

• Yawning• Difficulty

concentrating on tasks

• More quiet or withdrawn

• Slowed blinking • Lapses in attention • Lacking in energy

• Eye-rubbing• Difficulty

remembering what you were doing

• Lacking in motivation to do the task well

• Head droops

• Failure to communicate important information

• Irritable or bad tempered

• Microsleeps• Unintentionally

doing the wrong thing

• Unintentionally failing to do the right thing

Fatigue & Impact on Performance

• Slower reaction times than usual

• Failure to respond to things going on around them or respond incorrectly

• Poor logic and judgement

• Inability to concentrate

• Less motivated and more forgetful

• Greater tendency for taking risks

• Depressive symptoms such as feeling down

Fatigue

Today, Fatigue is recognised around the world as a major Foreseeable Hazard in the workplace.

There are some factors that we cannot control that can lead to Fatigue, however there are many factors that we can have an influence on:

• Healthy lifestyle• Physical activities• Keeping the mind active• Implementing strategies to combat fatigue

Self-Reflection

Q. What strategies do you currently use to manage your Fatigue levels?

Q. What obstacles/issues do you see standing in the way of managing fatigue effectively?

Tips to help you manage fatigue

• Set a schedule: going to sleep and when you plan to wake up.

• Keep bedroom cool, dark and quiet.

• Avoid exercise & alcohol 1 to 2 hrs before sleep.

• Avoid caffeine & nicotine before going to bed as they are stimulants.

• Eat only a light snack before bed: large, heavy meals interfere with the normal sleep cycle.

• Eat dinner at least 2 hrs before your bed.

• Relax before bed.

• Incorporate bedtime rituals including listen to soft music, hot shower – find things that suit you. This clues your body that it’s time to slow down and begin to prepare for sleep.

• Don’t lie in bed awake take up an activity that will make you tired e.g. reading or watching TV.

Sleep Tips

Exercising for the maintenance of good health is really about helping your metabolism to run at it’s optimum speed.

When your metabolism is running well, it can get through & complete all it’s various repair/rebuilding phases while you sleep.

National health guidelines recommend that you do 30 minutes of exercise most days of the week.

Exercise for good health

The food you eat has a significant impact on the way you feel, your energy levels and how well you sleep.

Your digestive system follows a body clock rhythm by automatically preparing itself for food at various times of the day (breakfast, lunch and dinner) and by slowing down at night.

Any food eaten at night is digested at a slower rate and can result in uncomfortable side effects.

Ideas to consider:Nutrition- Eat well

Smokers tend to sleep very lightly and often wake up in the early morning due to nicotine withdrawal.

Alcohol deprives people of deep sleep and keeps them in the lighter stages of sleep.

Reduce Nicotine & Alcohol

• Talk to neighbours in order to minimise the impact of any noise so you can get the adequate sleep, day or night.

• Plan dates on your day off with your partner. It helps keep the spark alive in your relationship.

• Schedule time with your kids. Be creative and find ways in which you can have quality time with them.

• Create a bulletin board: Advertising your work roster and designate a spot to leave notes for everyone in the family.

• Work together to maintain a happy home environment that is not affected negatively by shift work.

Tips to Manage your Home Environment

• Educate your friends about your job and what hours you work.

• Attending learning how to say no to social occasions or leave early.

• Try to plan your own social events at different times: for example have a Birthday Breakfast.

• Talk to your Supervisor about what you have on. It is best that they are aware and have an understanding.

Managing your Social Life

There is overwhelming evidence that people with an active mind have better psychological and physical health.

For example:

• People with good social support have been found to get sick less often (cold & flu)

• Poor social support is associated with increased risk of emotional problems such as depression

• Productivity increases with a healthy mind

Keeping the mind active

• Sleep a minimum of 7-9 hours of GOOD sleep

• Eat healthy and this starts with breakfast

• Adjust – Identify and combat or change workload/ schedule if able to

• Talk to others around you – make people aware

Combat Fatigue

Thank you