Alertness Management
Alertness Management
A Guide To Beating Fatigue
With Americans working more and more, fatigue is becoming an issue that’s very serious to our health. Do you know how to keep fatigue under control?
Sleeping Well
10 Good Sleep-Habit Strategies
- Keep regular bed/wake times when possible.
- Develop and use a regular pre-sleep routine.
- Protect sleep time; minimize other demands.
- Avoid work/worry in the bedroom.
- Eat a light snack and drink if needed (not in excess).
- Maintain a dark, quiet environment.
- Regulate temperature for comfort.
- Obtain a comfortable sleep surface.
- Use relaxation techniques.
- After 30 minutes of toss and turn, get out of bed until sleepy.
Fatigue 24/7
Alertness & Fatigue
Many Americans work at VARIOUS times of the day. They go to work at DIFFERENT times, THROUGHOUT the year. In fact, we rely heavily on these around-the-clock workers.
For example, medical care, public service, and transportation employees who work day and night are critical in our modern twenty-four-hour-a-day lives.
But there is a problem:
- Our around-the-clock needs, and the tools that support them, have evolved over the years.
- The people that run the technology have not CHANGED.
We know that the fatigue, and sleep loss that results from twenty-four hour operations, can reduce safety and performance. Companies that operate “around the clock” and employees face fatigue-related challenges that are not found anywhere else.
There are three main reasons why managing fatigue caused by twenty-four-hour-a-day shift work is so challenging:
- The human body is very complex.
- There are differences between people.
- There are different requirements when working shifts.
Given these reasons, it is easy to see why there is no single solution to managing fatigue. So, how should we manage fatigue
Many organizations are answering that question by developing worksite wellness programs specifically aimed at addressing alertness strategies and fatigue management. These programs may include:
- Education/Training and Communication
- Scheduling
- Healthy Sleep
- Fatigue Management Strategy Implementation
- Planned Nap Program
- Technology Implementation
- Emergency Response
- Lodging Evaluation
Take advantage of these programs if they are made available to you and be sure to make use of the alertness management strategies presented in this brochure.
Staying alert is vital to a safe and healthy working life. Make sure you know how to manage fatigue.
Gaining Control
Strategies For Improving Your Alertness
Keeping Fatigue Under Control
Everyday
Eat healthy foods.
Exercise (no later than 3 hours before bedtime).
Communicate sleep schedule with family.
Caffeine
Use only when needed to increase alertness.
Caffeine can take 15-30 minutes to take effect.
Caffeine can last 3-4 hours.
Do not use 4 hours before bedtime.
When at Work
Talk to co-workers.
Stay in well-lighted areas or use artificial light.
Expose yourself to distractions such as music, noise, cool air, etc.
Use caffeine during vulnerable periods.
Personal Plan
Schedule daily activities and sleep time whenever possible.
Be well rested before a work period.
Obtain 8 hours of sleep (can include nap time).
Taking a Nap
Napping will increase alertness and performance.
A short nap should last no longer than 45 minutes.
A long nap can last up to 2 hours.
Be sure to set aside up to 15 minutes to “wake up” after a nap period.
Insomnia sufferers should use caution when considering napping.
Understand the Basics
Fatigue is created by time awake and the internal clock.
Fatigue can not be eliminated.
Fatigue can reduce alertness, mood, performance and productivity.
A healthy lifestyle can help manage fatigue.
Develop a personal plan to meet changing sleep requirements everyday.
Activity Pyramid
Physical fitness is critical for peak performance on and off the job. Increase your activity level using the Activity Pyramid.
Nutritional Strategies
A healthy diet should be part of your lifestyle and fatigue management strategies. Use this Food Pyramid to guide your eating choices.
Action Plan
As a result of today, I will use…
Sleep Strategies
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Alertness Strategies
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Family/Social Strategies
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For More Information
National Sleep Foundation
www.sleepfoundation.org
American Academy of Sleep Medicine
www.aasmnet.org
Centers for Disease Control and Prevention
www.cdc.gov
A PUBLICATION OF THE
Wellness Councils of America
9802 Nicholas Street, Suite 315
Omaha, NE 68114-2106
Phone: (402) 827-3590
Fax: (402) 827-3594
www.welcoa.org
©2006 Wellness Councils of America
The information contained in this brochure has been carefully reviewed for accuracy. It is not intended to replace the advice of your physician or health care provider.