Welcome to…

1. Welcome to… Fatigue Risk Management For Employees In The Heavy Civil Construction Industry In Alberta

2. Table of Contents

3. OBJECTIVES Upon completion of this manual, you will be able to: • Recognize the effects, signs and symptoms of fatigue • Describe the workings of your body clock, also called circadian rhythms • Understand the stages of sleep and develop good sleep habits • Use the Five-Level Fatigue Hazard Control Model • Develop appropriate corrective measures to reduce fatigue • Plan travel and recovery suggestions • Make food choices that provide the required energy • Discover the health benefits of regular physical activity • Learn ways to maintain a good relationship with family and friends • Monitor fatigue issues and how to address them

4. What is Fatigue • As defined by Alberta Workplace Health & Safety, "Fatigue is a state of being tired. It can be caused by long hours of work, long hours of physical or mental activity, inadequate rest, excessive stress and combinations of these factors."

5. What Variables Impact Fatigue? • Time of day • Temperature • Working alone • Repetitive or “boring” functions • Personal protective equipment • Sleep debt • Length and frequency of breaks • Availability of food and water • Lifestyle choices • Corporate culture • Type of work • Job Stress • Home Stress • Duration of the extended hours/consecutive days

6. What Are The Consequences of Fatigue? • Below standard performance • Reduced motivation • Impaired judgment • Poor decision making • Reduced short-term memory • Increased tendency for risk-taking Decreased alertness Slowed reaction time High error rate Failure to respond Poor communication Nodding off

7. Fatigue Information for Drivers Any factor that gets in the way with a driver’s ability to safely operate a motor vehicle is impairment. Whether the impairment is physical (caused fatigue), psychological (personal problems/aggressiveness), or chemically induced through alcohol or drugs, the results are the same: response time slows, physical coordination weakens, and attention span is greatly reduced. If you drive while impaired, you will be less aware of your surroundings, less cautious, and your judgment will be delayed. Operating a motor vehicle while impaired can have deadly consequences. It is important to note that some causes of fatigue are uniquely individual to drivers. Acute fatigue is caused by immediate episodes of sleep loss (because of long periods of wakefulness (forcing yourself to stay awake), from extremely long shifts or nightshifts without enough daytime rest). Ongoing sleep disruption can lead to sleep debt and chronic sleep deprivation, placing individuals in a state of increased risk to themselves and to others. Acute fatigue can result in:

8. "Do you realize you might have driven a vehicle while being impaired?" • If you continue to rob yourself of sleep – performance will deteriorate to the state of impairment. • "I’m speaking of sleeping impairment not alcohol or drug impairment." On the roads, more vehicle collisions occur in the early morning hours than at other times, a time when the fewest vehicles are on the road but when people experience the greatest degree of sleepiness. An analysis of incidents involving commercial trucks found that drivers in fatigue-related incidents had slept an average of five and a half hours during their last sleep period, compared with eight hours for drivers in non-fatigue-related incidents. Also, evidence shows that the one hour lost in the switch to daylight savings time increases collision rates by seven percent. In the week following the change to daylight savings, fatal incidents (on and off the job) increase by six and a half percent. An Australian study measured the effects of fatigue and rated them against those of alcohol impairment. Findings suggest that after only 20 hours of staying awake, a person may be as impaired as someone with a blood alcohol concentration of 0.10 percent. The results of this study support the suggestion that even moderate levels of continually staying awake reduce performance to an extent greater than is currently acceptable for alcohol intoxication. The results are important for anyone working extended hours over multiple days or weeks without adequate periods of rest. As sleep debt is cumulative, meaning it continues to add up, similar performance impairments should be expected in drivers fatigued by that. Like rocks in a backpack, accumulated sleep debt is a burden that weights down the individual driver. Each additional hour being awake adds another rock of sleep debt to the driver’s backpack. The further away you get from not having the right number of hours of sleep you need, the harder your brain will force you to eventually sleep.

9. Warning Signs Physical warning signs: • Trouble keeping eyes open/head up • Frequent yawning, nodding off • Failure to dim high-beams at night • Missing a gear or braking too late • Difficulty maintaining a constant speed

10. Warning Signs Mental Warning Signs: • Disconnected or wandering thoughts • Hallucinations • Difficulty in remembering the last few kilometers • Drifting in and out of sleep • Missing an exit or road sign • Failure to check mirrors

11. What Makes Fatigue Worse? Activities … Health … Fatigue accidents are typically …

12. Circadian Rhythms • Sleep/Wake (Alertness Cycle) • Body Temperature • Digestion • Immune Response System • Hormonal Secretion • Cell Division

13. Sleep/Wake Cycle and Body Temperature AlertnessLevel 98.5 F / 36.9 C 10 pm 2-5 am 96.5 F / 35.8 C 8 am noon 4pm 8 pm 4 am 8 am midnight

14. Improving Productivity During Circadian Trough (Low Point) • Start the morning with a good breakfast. Have a snack 2 or 3 hours later that morning to stabilize blood sugar level. • Keep lunches to a reasonable size. A large meal increases the urge to sleep. • Make sure your breakfast and lunch contain protein, carbohydrates and good fats. Avoid high fat lunches. Limit food that has high amounts of saturated or hydrogenated fats.

15. Avoid foods high in sugar since sugar can lead to blood sugar spikes that result in a powerful insulin response. • Hydration. Have a glass or two of cold water. • Make it a habit that during the 2:00 p.m. to 4:00 p.m. time tasks requiring precise concentration are routinely done at other times. • Go for a brisk walk, get fresh air, get natural light at this time, or have a brief stretching routine. • Learn to take 15 to 20 minute power naps. A power nap can return two hours of high productivity.

16. Fatigue Management Plan • 1. Improving afternoon alertness • a. • b. • 2. Successful sleep strategies a. b. • 3. Implementing fatigue countermeasures (preventing fatigue - Fatigue Proofing) a. b. • 4. Tips on nutrition a. b. • 5. Getting more physically active a. b. • 6. Maintaining a good relationship with family and friends a. b.

17. Understanding Sleep Adult Sleep Pattern Awake REM 1 Sleep Stages 2 3 4 mid night 1 2 3 4 5 6 7 8 Hours of Sleep

18. Good Sleep Habits • Adequate sleep every night • Continuous sleep • Consistent schedule • Wind down • Bedtime routine • Make up for lost sleep ASAP • Dark and quiet bedroom • Cool bedroom • Aerobic exercise for deep sleep • Reduce caffeine intake 4 hrs. before bed • Avoid alcohol near bedtime

19. Sleep Disorders Insomnia Sleep Apnea Restless Legs Syndrome Delayed/Advanced Sleep Syndrome

20. Suggestions For Insomnia • Don’t force sleep, get up after 30 minutes. Do something relaxing like reading. • Have a light carbohydrate snack, glass of milk, or herbal tea with a little honey. • Try herbs like Valerian Root or Chamomile. • Try Melatonin or Tryptophan. • See a sleep specialist.

21. Fatigue Management Plan • 1. Improving afternoon alertness • a. • b. • 2. Successful sleep strategies a. b. • 3. Implementing fatigue countermeasures (preventing fatigue - Fatigue Proofing) a. b. • 4. Tips on nutrition a. b. • 5. Getting more physically active a. b. • 6. Maintaining a good relationship with family and friends a. b.

22. #1: Pay Attention To Your Body Clock #2: Know How Much Sleep Your Body Needs #3: Practice Healthy Sleep Habits #4: Plan Your Trips #5: Recognize The Signs Of Sleepiness #6: Develop A Driver’s Checklist Six Strategies For The Alert Driver

23. Five-Level Fatigue Hazard Control Model

24. LEVEL 1 CONTROLS: Providing Working Time Arrangements And Sleep Opportunity Critical question: Do the working time arrangements provide sufficient sleep opportunity for recovery and not have people awake for too long?

25. LEVEL 2 CONTROLS: Assessing Actual Sleep Critical question: Am I safe to work – have I had enough sleep recently, and have I not been awake for too long to be safe for myself or my co-workers?

28. Sample Worksheet

30. LEVEL 3 CONTROLS: Assessing Symptoms Of Fatigue Critical question: Am I safe to work – am I feeling okay or am I exhibiting symptoms of fatigue? Is my co-worker displaying symptoms of fatigue?

33. Name: Date: Circle: Pre/Post Shift Fatigue-related Symptoms

34. Fatigue Proofing: Individual Controls

35. Fatigue Proofing: Team Controls

36. Fatigue Management Plan • 1. Improving afternoon alertness • a. • b. • 2. Successful sleep strategies a. b. • 3. Implementing fatigue countermeasures (preventing fatigue - Fatigue Proofing) a. b. • 4. Tips on nutrition a. b. • 5. Getting more physically active a. b. • 6. Maintaining a good relationship with family and friends a. b.

37. Whole Grains Vegetables Healthy Protein Your Plate Should Look Like This Fruits

38. Grazing Pattern

39. Fatigue Management Plan • 1. Improving afternoon alertness • a. • b. • 2. Successful sleep strategies a. b. • 3. Implementing fatigue countermeasures (preventing fatigue - Fatigue Proofing) a. b. • 4. Tips on nutrition a. b. • 5. Getting more physically active a. b. • 6. Maintaining a good relationship with family and friends a. b.

41. Fitness Pyramid Flexibility Stretching, Yoga, Pilates, and Tai Chi 2-3 Times a Week Strength Training Push-Ups / Curl-Ups / Weight Lifting Aerobic Exercise (20+minutes) Brisk Walk Cross Country Ski Bicycling Swimming Recreation (30+minutes) Soccer Hiking Basketball Tennis Martial Arts Dancing 2-3 Times a Week • Walk the dog • Take longer routes • Take the stairs instead of the elevator Every Day • Park your car farther away • Work in your garden • Walk to the store • or the mailbox Bread, Cereal, Rice & Pasta 10,000 Steps

42. Fatigue Management Plan • 1. Improving afternoon alertness • a. • b. • 2. Successful sleep strategies a. b. • 3. Implementing fatigue countermeasures (preventing fatigue - Fatigue Proofing) a. b. • 4. Tips on nutrition a. b. • 5. Getting more physically active a. b. • 6. Maintaining a good relationship with family and friends a. b.

43. Family and Friends • Talk about your needs. • Get a convenient and agreed upon time for telephone calls. • When you’re having supper alone at a restaurant far from home take a few minutes to write your children some postcards. It shows you’re thinking of them. • Find ways to spend time with each of the members of your family when you have your days off. • If you are in a location for a considerable number of days, far from home, some workers have their partner or family come and visit them on the weekend. • Do not take out frustrations or troubles on those closest to you. • If your family life is unhappy or turned upside down, avoid the use of drugs to help you cope. • When discussing problems, the desired solutions are best when they come from the whole family. • As important as it is to have regular time together with the whole family, it is equally important that you actively schedule time to be alone with your partner. • Keep your family life alive. • Protect your family life, and it will protect you.

44. Fatigue Management Plan • 1. Improving afternoon alertness • a. • b. • 2. Successful sleep strategies a. b. • 3. Implementing fatigue countermeasures (preventing fatigue - Fatigue Proofing) a. b. • 4. Tips on nutrition a. b. • 5. Getting more physically active a. b. • 6. Maintaining a good relationship with family and friends a. b.