Fatigue Risk Management for Employees
What strategies do you use to stay alert when you’re working?
Get the Sleep You Need
Set up your bedroom for sleeping
- Make it as dark as possible
- Make sure the temperature is right: 18°C to 24°C
- Move distractions to another room
- Make sure you won’t be disturbed
Good Sleeping Habits
- Keep to a regular bedtime routine
- Wind down before trying to sleep
- Be careful what you eat or drink before bed
- Don’t toss and turn waiting to fall asleep
- Adjust your bedtime gradually if your shift changes
Take a Nap
- Naps can supplement sleep, not replace it.
- Naps 10 minutes or longer can improve alertness, communication and mood.
- The value of a nap doesn’t depend on the time of day.
- Allow 5 to 20 minutes for sleep inertia to pass.
Drink Plenty of Fluids
- Dehydration slows you down and increases feelings of sluggishness.
- Working in heat, air conditioning, or at night can be dehydrating.
- Drinking coffee, tea, soft drinks, or alcohol, and eating salty foods can make you feel thirstier.
- Adults should drink at least 2 litres of fluid a day.
Make Smart Use of Caffeine
- Has stimulant effects that can improve alertness and performance
- Best used strategically – only when you really need help staying awake
- Takes 20 minutes to take effect and the effects can last up to 6 hours
- You can develop both a dependence and a tolerance
Caffeine
Caffeine content of common foods/drinks
Drugs and Alcohol
- Alcohol can help you relax before bed, but it can also disrupt your sleep.
- Sleeping pills are best used occasionally or for only a few days at a time.
- Cold and flu medication can keep you from sleeping.
Eating Right
- Maintaining blood sugar levels is key to controlling ups and downs in energy levels.
- Eating low-fat, high-protein foods can actually increase alertness.
- High-fat foods can slow you down.
- High-sugar foods can cause your blood sugar to rise and fall quickly.
High Glycemic Index (GI) Foods
French fries, doughnuts, muffins, bread (white or whole grain), Cornflakes, rice (white or quick brown), cakes
Low GI Foods
Fish (canned in water), low-fat dairy (cottage cheese, yoghurt), lean meat (steak, chicken breast, lamb), pasta,
All-Bran, porridge, hard boiled eggs, peanuts, lentils, fresh fruit
Physical Exercise
- Good for your overall health
- Can help you sleep better and feel more rested
- Helps relieve stress, boost your health, strengthen your immune function, and improve muscle tone and strength
- Any activity that keeps your heart rate elevated for at least 20 minutes is good
A Healthy, Balanced Life
- Get enough sleep
- Spend time with friends and family
- Enjoy time for yourself
- Stay fit and healthy