Fatigue Training 2025 PDF

Fatigue training The vital role that sleep plays in your safety and the dangers of fatigue  What is Fatigue? Fatigue Facts Can be caused by: 15 people are killed every day Job demands in truck related crashes Life...

Fatigue training The vital role that sleep plays in your safety and the dangers of fatigue  What is Fatigue? Fatigue Facts Can be caused by: 15 people are killed every day Job demands in truck related crashes Life demands outside of work More truck drivers are killed Human biology on the job than any other It can manifest as... type of worker Sleepiness “Don’t care” attitude Highway fatalities = 1 jet Don’t want to be bothered airliner crashing every week Grouchy or irritable 24hrs without sleep = 0.10 BAC Forgetfulness Slow reactions Lack of sleep is the #1 reason Difficult to pay attention and focus for driver fatigue Driving Without Awareness Consequences (DWA) Beginning to be viewed like Your life and health drunk driving (DWI) Your freedom Rising number of lawsuits involving fatigue Hardship for your family and loved ones CA and AZ are writing laws for Civil penalties prosecuting DWAs Criminal penalties It’s only a matter of time Attorney fees before other states follow their lead Lawsuits What happens when we sleep? REM = rapid eye movement Non-REM sleep REM sleep Dream state Deep sleep - Your brain Rapid brain activity slows down Eyes moving under eyelids Slow, regular heart beat Uneven or racing heart rate Slow, regular breathing Uneven breathing Can wake up disoriented and Twitching sluggish (sleep inertia) Paralysis You need both types of sleep to be truly rested and refreshed!  How much sleep How much sleep do do we get? we need? American averages: The average person requires 65% are losing sleep due 7-8 hours of sleep per night to stress 32% are losing sleep at The amount of sleep varies from person to person least one night a week 16% experience stress- Some people perform well induced insomnia zz with 7hrs and some need 10hrs Statistics from The Better Sleep Council of America  What keeps us awake? How do we get a good night sleep? 2% claim current world events keep them awake Maintain a bed and wake time schedule (even on the weekends/days off) 16% claim personal financial worries keep Have a bedtime routine them awake Create a pleasant sleep environment - 23% claim family issues quiet, cool, dark, comfortable keep them awake Make the bedroom a “stress free zone” - keep the TV and computer out! Sleep is vital! Finish eating 2-3 hours before bedtime Exercise regularly (even if it’s a walk) The effects of sleep loss builds up, and finish exercises a few hours before resulting in a “sleep debt” bedtime It takes 2 full nights of consecutive Avoid stimulants before bedtime - alcohol, caffeine, and nicotine sleep to recover from sleep loss  Lack of Sleep Can Lead To... Sleep Loss and Driving Trouble paying attention Factors that predict fatigue related truck accidents: Slower physical reaction times Duration of last sleep period Slower thinking How much sleep in the last Driving ability declines 24hrs Affect your health! Split sleep Quality of sleep  Fatigue and driving Factors Day vs Night 8Hrs Off-Duty Sleepiness Predicting fatigue At night, increased If you need at When you’re related accidents: risks include: least 8hrs of sleep, sleepy... Greater sleepiness then 8hrs off-duty You tend to Duration of last Slower speed is not enough overestimate your sleep period Erratic speeding own alertness Erratic lane Amount of sleep in You need time to... position Your judgment is last 24hrs Go to and from not as good work Split sleep Accident risks are 3x Relax, eat, and Motivation won’t higher between 3-5pm: Quality of sleep sleep keep you awake Highest core temp Family time, It is harder to cope High sleepiness household tasks, with sleepiness as Hard to stay focused and fun we get older Ways to improve your fatigue management Naps Strike a Balance A nap can improve functioning, even if you Schedule time with your family and friends don’t feel great Schedule activities around your sleep time Naps less than 40mins will help you avoid Let your family and friends know how important sleep inertia quality sleep is for you Longer naps (2-3hrs) will help you Missing family functions is sometimes necessary experience REM/Non-REM cycles so you can perform to the best of your abilities Some sleep is always better than none Good Sleep When Driving Plan your route so you don’t get lost Dark and quiet room Allow yourself some breaks Cool temperature Change sitting positions Comfortable sleep surface Use caffeine wisely Exercise regularly Use sunglasses in the summer and winter Eat a balanced diet Keep prescription glasses current Take a warm shower or bath before bed Keep the windshield and mirrors clean Eat healthy and avoid heavy meals Avoid caffeine and alcohol before bed Get plenty of sleep off duty  GETTING ENOUGH SLEEP 1. Days Off 2. While on Shift 3. Trust Yourself Listen to your body! Get the best sleep you Try to get as much can sleep in 24hrs as you If you feel sleepy - can SLEEP! Try to work off your sleep debt If you wake up and Be mindful about how can’t go back to sleep Relax! much caffeine you within 30mins - get up consume  Remember! Fatigue has biological causes Sleep loss effects can build up over time Sleepiness cannot be ignored To recover from sleep debt, you need 2 full nights of good sleep Our body clock tells us to sleep at night and does not adapt to night work There are no single or simple answers to fatigue problems You can improve your sleep now! Sleep apnea and driving What is Sleep Apnea? FMCSA and UPenn Study Findings A condition in which a narrowing or closure of the A study was conducted to see upper airway during sleep what effects sleep apnea had causes repeated in large truck accidents disturbances, and possible complete awakenings, They found a significant leading to poor sleep quality relationship between severe and daytime sleepiness sleep apnea and severe accidents “Apnea” comes from the Greek word that literally means “without breath”  what are the facts? an estimated 12 million Americans suffer from sleep apnea Risk Factors Untreated Apnea High blood pressure Male Memory problems Over 40 Weight gain Overweight Headaches Poorer job performance Truck and car accidents Daytime tiredness  Types of sleep apnea Obstructive Central Mixed Involves the soft Combination of tissue in the back blocked airways The brain signals of the throat, and muscles your muscles to relaxes, falls signaled to breathe down, and blocks breathe the airway When your brain notices that you’re not breathing, it wakes you up to make sure you breathe this results in fragmented, poor quality sleep and you do not get the rest that you need! Warning Signs What To Do Snoring If you have these symptoms, talk to Someone has seen you pause your doctor about it during breathing or gasp for air You must be tested for sleep apnea while asleep before you can be diagnosed Daytime sleepiness Inability to concentrate Talk to your doctor about referring Morning headaches or sinus you to a sleep specialist congestion Visit the American Academy of Falling asleep at work Sleep Medicine for accredited Depression laboratories at www.AASM.org Don’t let sleep apnea ruin your rest!  conclusion The final responsibility rests on you! Exercise Eat right Play an active role in your sleep discipline Talk to your doctor if you suspect you may have sleep apnea Get your rest! it is vital to your safety