Pilbara Health

“The optimum amount of sleep is just five minutes more!” Anonymous

Occupational psychologist Peter Simpson is well known around Pilbara Iron for his witty and insightful workshops on sleep, fatigue and shiftwork. Here, Peter shares some great pointers from his book.

STIMULATION

• Schedule easy, short, interesting tasks for times when you are most likely to be fatigued.
• Make arrangements with co-workers to call or check on each other regularly during night shift and other high risk periods.
• If your work does not demand your constant attention, consider playing board or card games.
• Listen to talk back radio to keep yourself stimulated.

ENVIRONMENTAL LIGHT
Light signals our bodies to be awake and alert, but only if it is high-intensity light. Portable lighting systems are available which mimic this light and can be installed in crib rooms etc to promote alertness.

TEMPERATURE & HUMIDITY
Cool dry conditions promote alertness while warm humidity encourages fatigue. Use extra clothes rather than heaters to stay warm and retain the alerting effect of cold air on your face.

SOUND
Many control rooms and facilities produce “white noise” as a result of soundproofing or electronic equipment. Relaxing music adds to the sleep promoting effect so listen to a chat show instead! Where a situation combines these factors (eg, a warm, dark, quiet control room or vehicle cab) late at night, you are at high risk of going to sleep on the job.

TIREDNESS
There are many reasons why people get tired. Speak to a health and safety professional, or your supervisor, if this becomes an issue.

PREVENTING SLEEP DEBT
Most working adults need at least 7-8 hours sleep but often get less. This results in an accumulation of fatigue called "sleep debt" and is the reason you tend to "crash" on days off and holidays. Prevent sleep debt building up by keeping to a regular routine and good sleep habits. Even a single good night can go a long way to restoring the balance.

BE AWARE OF THE TIME ON YOUR CIRCADIAN CLOCK
Exercise most care at high risk times such as midnight to dawn (and to a lesser extent in the mid afternoon). If fatigued at these times, have a nap or work on activities where falling asleep will not put you at risk of an accident.

PHYSICAL ACTIVITY
Big muscle movements and stretches get blood flowing and that all-important oxygen moving to the brain. Brisk walking on the spot for even one or two minutes is ideal, but there are many sitting and standing movements which are also effective.

CAFFEINE
Use caffeine strategically when you need it most. How do you do that?

ACT RESPONSIBLY

• If you are seriously fatigued, inform your supervisor - don't try and "tough it through".
• Plan to get appropriate rest and encourage your shift mates to do likewise.
• Respect other shift workers’ need to get a good sleep.
• Take extra care when returning from time off or at shift change times.

DRINK WATER EVERY HOUR
Water promotes oxygen flow to the brain and promotes alertness.

BREATHE DEEPLY
When fatigued, breathing becomes shallow. Take several deep breathes every 10 minutes through the times of greatest fatigue.

USE ALERTING AROMAS
Both peppermint and lemon scents are known to promote alertness.

Peter Simpson has his own website at www.bsspsych.com.au

How tired are you? Assess your own level of fatigue by downloading Peter’s exclusive assessment tool (PDF).