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Driver Tiredness K ills. Goals of this training. To raise your awareness of the dangers of driver tiredness To challenge some of the myths we have about driver tiredness To provide you with effective countermeasures to enable you to cope with the problem. Do you ever feel like
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Goals of this training To raise your awareness of the dangers of driver tiredness To challenge some of the myths we have about driver tiredness To provide you with effective countermeasures to enable you to cope with the problem
Do you ever feel like this after lunch?
Background • Most people don’t take sleep seriously • Tiredness is seen as a weakness • Most of us don’t get enough sleep • Sleep is not ‘cool’ • Staying awake is seen as macho, cool, young
Fatigue and tiredness – what’s the difference? Fatigue Impairment due to prolonged physical or mental work Solution: Rest (not necessarily sleep) Tiredness/sleepiness The likelihood of falling asleep Solution: Sleep (rest is not sufficient)
Causes more than 20% of motorway accidents • Most frequent cause of accidental death of truck drivers • Accidents worse - high speed, no avoidance • 3 times more likely to result in death or serious injury • Those with sleep problems are twice as likely to have an accident at work Facts and figures…
Contractor Tanker bridging at night • 48 hrs prior to accident, driver had slept for 3 hrs, rested for 6 hrs and driven for 28 hrs • Driver driving long haul • Accident occurred at 3:10 • Driver was motivated by mileage incentive bonus • Fleet vehicle overturned • Driver working night shift • Continuous long work pattern • Poor sleep regime during day • Driver voiced his concern over tiredness Driver tiredness kills
Driver tiredness kills Performance after 18 hours of wakefulness is comparable to that of a drunk driver.
Number of tiredness-related fatal road accidents across a 24 hour period 45 40 35 30 25 Actual number of sleep related accidents 20 15 10 5 0 4 a.m. 6 a.m. 8 a.m. 10 a.m. Noon 2 p.m. 4 p.m. 6 p.m. 8 p.m. 10 p.m. Midnight 2 a.m. Time of day When do tiredness-related accidents occur?
Shift workers • especially on the first night shift • Driving home after a night shift • Truck drivers • Company car drivers • Men • particularly aged 18-24 and 40+ • Skilled manual workers Who is most at risk?
We cannot live without sleep • We need about 7-8 hours of sleep every day • Not enough sleep leads to: • attention difficulties • slower reaction times • slower, muddled thinking • erratic speed control • sloppy steering • Effects of sleep loss build up • Recovery usually takes 2 full nights of sleep Sleep is vital
The body clock and circadian rhythms siesta time • minimum alertness • minimum performance • maximum alertness • maximum performance early morning Midnight 6 a.m. Noon 6 p.m. Midnight
Wake REM Stage 1 Stage 2 Stage 3 Stage 4 2400 0400 0100 0200 0300 0500 0600 0700 Time of day (hours) A good night’s sleep…
Alcohol Causes early morning awakening and disturbed sleep Worsens existing sleepiness Sleeping pills Designed for “short-term” use Effects can last too long and make you sleepy at work Can have side effects Smallest dose, shortest time, supervised by your doctor Alcohol, drugs & sleep
Bought without prescription, but many can cause significant daytime sleepiness Remedies for: Colds and flu Allergies (e.g. hay fever) Travel sickness Often contain medicine used to aid sleep Over-the-counter medicines
Large neck (collar size over 17”) • Overweight • Men, over age 50 • Heavy snoring • Choking during sleep • Daytime sleepiness Obstructive Sleep Apnoea
Sleep apnoea Sleep apnoea affects 5% of the general population and at least 20% of truck drivers
Have you ever felt yourself falling asleep at the wheel? What happened? What do you do to cope with driver tiredness? Group discussion
“HIGHWAY HYPNOSIS” Doesn’t exist - just another name for falling asleep Myths…
Won’t stop you FROM Falling asleep at the wheel Myths…
Won’t stop you FROM Falling asleep at the wheel Myths…
Sucking lemons • Sticking pins in your wrist • Holding money out of the window • Recounting past romances • Shaking your head violently • Putting your hair up in the sun roof These will not keep you awake…
“Cold air will keep me awake” • The Facts are: • Cold air on your face will not keep you awake • … nor will listening to the radio, • … or chewing gum, • … or stretching the legs • Willpower will not keep you awake Myths about tiredness
“I’ve been this tired before, and I can cope” • The Facts are: • When you are sleepy: • you over-estimate your alertness • your judgment is not as good • Microsleeps are uncontrollable and inevitable • Determination won’t stop you from falling asleep • It is harder to cope with shift work as you get older Myths about tiredness
Organizational Individual Health and safety • workload & breaks • shift duration • type of work Fitness to work • Sleep, not just rest • medical condition • medication Work organization • shift scheduling • workpredictability • pay system Life outside work • family responsibilities • commuting • lifestyle Shared responsibilities
Eat a balanced diet • Don’t go to bed too full or too hungry • Avoid caffeine/alcohol before bed • To relax, have a warm bath or shower before bed • Exercise regularly, but not just before bedtime A healthy lifestyle
Dark room –mask/heavy curtains Quiet room – -turn off the phone - Do not disturbsign on front door - ear plugs - white noise machines (e.g. fan) Cooltemperature – 65o F Comfortable bed – firm, supporting, check condition The ideal sleep environment
Plan your journey and take a break every 2 hours If you are feeling tired STOP DRIVING Park somewhere safe Call your scheduler if necessary Have a couple of cups of strong coffee Followed by a 15-20 minute nap Remember that this is an emergency measure On the road
Use caffeine to increase alertness when you need it • Takes about 20 minutes to have an effect • Don’t use it when you are already alert • Avoid caffeine near bedtime • Don’t dehydrate – do drink water also • Effects can be long lasting - know your own limits Use of caffeine
When: You are fighting to keep your eyes open? You find it difficult to concentrate? You are repeatedly stretching and yawning? You keep adjusting your driving position? Your head is nodding? When would you take a break from driving?
Finding it difficult to concentrate Adjusting driving position Stretching and yawning Head nodding Fighting to keep eyes open Now… when would you take a break?
The journey home is a high risk time for falling asleep at the wheel Many accidents occur close to destinations We naturally relax and unwind after a long day and as we get close to home Gives the body a signal that it is safe to sleep Don’t be tempted to push on - STOP. Take a break. Minutes from home?
Get the best sleep possible before starting your shift When working shift work try to get as much sleep as you would on a day off ask your family to help you get adequate sleep when on nights, try not to delay this sleep to later in the day Listen to your body If you feel sleepy and circumstances allow - SLEEP! Getting enough sleep
Fatigue has biological causes The effects of sleep loss build up If you ignore sleepiness, in the end you will fall asleep uncontrollably Two full nights in a row of good sleep are needed for recovery The body clock programs us to sleep at night The body clock does not adapt to night work There is no single, simple answer to fatigue problems These are recommendations – find what works for you Improve your own situation… now!!! Key Points - Summary
How long will you survive? No food – 3 to 4 weeks No water – 3 to 4 days No shelter – 3 to 4 hours No sleep when driving – 3 to 4 seconds
