Prevent Fatigue in the Workplace! Alberta Oil Tool's #Safety Moment of the Week 21-Mar-2016

1. Prevent Fatigue in the Workplace!
Safety Moment of the Week
March 20th – 26th, 2016
FATIGUE IS A HIDDEN KILLER –
Work performance is more likely to be impaired by
moderate fatigue than by the effects of alcohol
consumption. It is our responsibility, under “Duty
of Care”, to arrive at work in a fit and alert state
that will enable us to work safely. Fatigue can
result in difficulties concentrating, slower reaction
times and can lead to an increase in workplace
accidents
SIGNS OF FATIGUE
• Exhaustion and a feeling of never being able to
get enough done.
• Feeling sluggish when you get up each
morning and being unproductive for half of the
day.
• A constant lack of energy and feeling unfit to
work.
• Taking a long time to recover after you exert
yourself.
• Feeling confused and unable to concentrate.
HOW TO MANAGE FATIGUE
SLEEP
• Eliminate light, sound, smells and turn down
the heat to help you sleep better. Try to avoid
sunlight before bed.
• Avoid random sleeping times.
• Develop a pre-sleep routine. (i.e. Eat a light
snack before bed, perform relaxation
techniques such as reading or taking a hot
bath, exercise)
• Get a minimum of 5 hours of sleep, but ideally
aim for 7 to 8 hours. More than 90% of people
need 7.5 to 8.5 hours of sleep.
• Take power naps (15 to 20 minutes)
UNDERSTAND YOU PERSONAL BODY CLOCK
• We are all unique individuals and must adjust
our lifestyle to manage fatigue.
EAT HEALTHY AND STAY ACTIVE
• Eat a balanced diet that includes 3 meals per
day and snacks. Avoid food high in sugar or
saturated or hydrogenated fats.
• Ensure breakfast and lunch contain protein,
complex carbohydrates and good fats.
• Do not eat large meals at lunch breaks or
before bedtime.
• Drink lots of water (6 to 8 glasses per day).
Hydration gives you energy.
• Avoid caffeine, alcohol, and cigarettes as they
can cause sleep disturbances.
• Maintain a regular exercise schedule for
better health and sleep.
MANAGE YOUR WORK PROPERLY
• Think your work through and plan ahead.
Distribute strenuous work throughout the day
rather than doing it all at one time.
• Use good manual handling and ergonomic
techniques. Maintain good posture to take the
strain off you joints.
• Pace your work. If possible, spread your work
out over the day and take planned rest
breaks. Alternate between light and heavy
work, sitting and standing and fast and slow
activities.
• Be selective about your activities and
prioritize your tasks. Stand back, look at the
situation and organize the tasks accordingly.
• Use labour saving devices, such as trolleys
and forklifts, to conserve your energy.

2. Safety Moment of the Week
March 20th
– 26th
, 2016
Prevent Fatigue in the Workplace!
What is fatigue?
Fatigue is a state of feeling very tired, exhausted, weary, or sleepy. Fatigue results from a lack of
sleep and can be heightened from prolonged mental activity or long periods of stress or anxiety.
Boring or repetitive tasks can also intensify feelings of fatigue. Fatigue can be acute or chronic.
Acute fatigue results from a sudden onset of short-term sleep loss, such as getting less sleep than
normal before a work shift. Adequate sleep is necessary to reverse the effects of acute fatigue.
Chronic fatigue is a long-term state that results from an extended loss of necessary sleep. A sleep
debt can build over weeks or months from a reduction or disruption of a normal sleep routine.
Signs and Symptoms of Fatigue
Train supervisors and workers to recognize the immediate signs and symptoms of fatigue, which
include the following:
 Tiredness or sleepiness
 Memory lapses
 Difficulty concentrating
 Slower reaction times
Studies indicate that the risk of making mistakes at work increases significantly if workers sleep for
less than the average (7.5–8.5 hours) or are awake for more than 17 consecutive hours.
Fatigue can also affect a worker’s ability to make decisions, do complex planning, properly
communicate effectively, and handle stress. Productively and performance levels can also be reduces
and attention levels decrease.
More than 90% of people need 7.5–8.5 hours hours of sleep a night. If you miss this, you need to
make it up quickly. The good news is that you don’t have to make it all up - if you miss 2 hours a day
for 10 days you don’t need to sleep for 20 hours to make it up. A couple of early nights can fix it.
How to Help Workers Stay Safe
 Ensure there is enough time between shifts for continuous sleep.
 If the job requires long hours or overtime, consider that workers will need enough time for other
daily activities, such as commuting, preparing and eating meals, socializing, and relaxing.
 Provide a work environment that has good lighting, comfortable temperatures, and reasonable
noise levels.
 When possible provide some variety with work tasks that change throughout the shift. Be
flexible when assigning tasks — assign workers who may be fatigued to tasks that are not
safety sensitive.
If your workplace has long shifts or frequent overtime consider providing support
opportunities wherever possible to reduce fatigue.
For example; prepared healthy meals, on-site accommodations, facilities where workers can nap
either during the shift or before driving home, training on sleep schedules, education on sleep
disorders, healthy activities etc.