#61 Sleep Deprivation
Worker fatigue has been studied in aviation and other modes of transportation, the military, emergency response, healthcare, firefighting, law enforcement and other fields. There are several ways that workers and employers can help reduce the hazards of worker fatigue.
What Can Employers Do?
Employers can reduce the risk of worker fatigue in the workplace by:
- Examining staffing issues such as workload, work hours, understaffing and worker absences, scheduled and unscheduled, which can contribute to worker fatigue.
- Arranging schedules to allow frequent opportunities for rest breaks and nighttime sleep.
- Making adjustments to the work environment such as lighting, temperature and physical surroundings to increase alertness.
- Providing worker education and training addressing the hazards of worker fatigue, the symptoms of worker fatigue, the impact of fatigue on health and relationships, adequate quality and quantity of sleep and the importance of diet, exercise and stress management strategies to minimize the adverse effects of fatigue.
- Consider implementing a Fatigue Risk Management Plan under which, like other risk factors, fatigue can be managed.
What Can Workers Do?
Workers can promote restful, healthy sleep by following sleep hygiene recommendations. Here are some suggestions:
What is healthy sleep?
- Make sure that your sleep period is 7-9 hours daily without disruptions.
- Try to sleep at the same time every day.
- Avoid drinks with caffeine prior to bedtime to improve sleep quality.
- If working evening or nights, make sure that sleep has occurred within the last 8 hours before going to work.
- If napping before work, make sure that the duration is less than 45 minutes or greater than 2 hours to allow for a complete sleep/wake cycle.
- Make sure that the sleeping environment is comfortable, cool, dark and quiet.
- Exercise regularly. Eat a balanced diet. Maintain a healthy weight.
- If you have difficulty sleeping, keep a sleep diary and talk to your doctor.