Welcome to…
Fatigue Risk Management
For Employees In The
Heavy Civil Construction
Industry In Alberta
Table of Contents
OBJECTIVES
Upon completion of this manual, you will be able to:
•
•
•
•
•
•
•
•
•
•
Recognize the effects, signs and symptoms of fatigue
Describe the workings of your body clock, also called
circadian rhythms
Understand the stages of sleep and develop good sleep
habits
Use the Five-Level Fatigue Hazard Control Model
Develop appropriate corrective measures to reduce fatigue
Plan travel and recovery suggestions
Make food choices that provide the required energy
Discover the health benefits of regular physical activity
Learn ways to maintain a good relationship with family
and friends
Monitor fatigue issues and how to address them
What is Fatigue
As defined by Alberta Workplace Health
& Safety, "Fatigue is a state of being tired.
It can be caused by long hours of work,
long hours of physical or mental activity,
inadequate rest, excessive stress and
combinations of these factors."
What Variables Impact Fatigue?
• Time of day
• Temperature
• Working alone
• Repetitive or “boring” functions
• Personal protective equipment
• Sleep debt
• Availability of food and
water
• Lifestyle choices
• Corporate culture
• Type of work
• Job Stress
• Home Stress
• Length and frequency of breaks • Duration of the extended
hours/consecutive days
What Are The Consequences
of Fatigue?
• Decreased alertness
• Slowed reaction
time
• High error rate
• Failure to respond
• Poor
communication
• Nodding off
•
•
•
•
•
•
Below standard performance
Reduced motivation
Impaired judgment
Poor decision making
Reduced short-term memory
Increased tendency for risktaking
Fatigue Information for Drivers
Any factor that gets in the way with a driver’s ability to safely operate a
motor vehicle is impairment. Whether the impairment is physical (caused
fatigue), psychological (personal problems/aggressiveness), or chemically
induced through alcohol or drugs, the results are the same: response time slows,
physical coordination weakens, and attention span is greatly reduced. If you
drive while impaired, you will be less aware of your surroundings, less cautious,
and your judgment will be delayed. Operating a motor vehicle while impaired
can have deadly consequences.
It is important to note that some causes of fatigue are uniquely individual to
drivers. Acute fatigue is caused by immediate episodes of sleep loss (because of
long periods of wakefulness (forcing yourself to stay awake), from extremely
long shifts or nightshifts without enough daytime rest). Ongoing sleep
disruption can lead to sleep debt and chronic sleep deprivation, placing
individuals in a state of increased risk to themselves and to others.
Acute fatigue can result in:
Unpleasant muscular
weariness
Tiredness in everyday
activities
Reduced coordination and
alertness
"Do you realize you might have driven a vehicle while being impaired?"
 If you continue to rob yourself of sleep – performance will deteriorate to the state of
impairment.
"I’m speaking of sleeping impairment not alcohol or drug impairment."
On the roads, more vehicle collisions occur in the early morning hours than at other
times, a time when the fewest vehicles are on the road but when people experience the greatest
degree of sleepiness. An analysis of incidents involving commercial trucks found that drivers
in fatigue-related incidents had slept an average of five and a half hours during their last sleep
period, compared with eight hours for drivers in non-fatigue-related incidents. Also, evidence
shows that the one hour lost in the switch to daylight savings time increases collision rates by
seven percent. In the week following the change to daylight savings, fatal incidents (on and off
the job) increase by six and a half percent.
An Australian study measured the effects of fatigue and rated them against those of
alcohol impairment. Findings suggest that after only 20 hours of staying awake, a person may
be as impaired as someone with a blood alcohol concentration of 0.10 percent. The results of
this study support the suggestion that even moderate levels of continually staying awake
reduce performance to an extent greater than is currently acceptable for alcohol intoxication.
The results are important for anyone working extended hours over multiple days or weeks
without adequate periods of rest. As sleep debt is cumulative, meaning it continues to add up,
similar performance impairments should be expected in drivers fatigued by that.
Like rocks in a backpack, accumulated sleep debt is a burden that weights down the
individual driver. Each additional hour being awake adds another rock of sleep debt to the
driver’s backpack. The further away you get from not having the right number of hours of
sleep you need, the harder your brain will force you to eventually sleep.
Warning Signs
Physical warning signs:
•
•
•
Trouble keeping eyes
open/head up
Frequent yawning,
nodding off
Failure to dim highbeams at night
•
•
Missing a gear or
braking too late
Difficulty
maintaining a
constant speed
Warning Signs
Mental Warning Signs:
•
•
•
Disconnected or
wandering thoughts
Hallucinations
Difficulty in
remembering the last
few kilometers
•
•
•
Drifting in and out
of sleep
Missing an exit or
road sign
Failure to check
mirrors
What Makes Fatigue Worse?
Activities …
Health …
Fatigue accidents are typically …
Circadian Rhythms
• Sleep/Wake (Alertness Cycle)
• Body Temperature
• Digestion
• Immune Response System
• Hormonal Secretion
• Cell Division
Sleep/Wake Cycle and Body
Temperature
Alertness
Level
98.5 F / 36.9 C
10 pm
2-5 am
96.5 F / 35.8 C
8
am
noon
4
pm
8
pm
midnight
4
am
8
am
Improving Productivity During
Circadian Trough (Low Point)
1. Start the morning with a good breakfast. Have a
snack 2 or 3 hours later that morning to stabilize
blood sugar level.
2. Keep lunches to a reasonable size. A large meal
increases the urge to sleep.
3. Make sure your breakfast and lunch contain
protein, carbohydrates and good fats. Avoid high
fat lunches. Limit food that has high amounts of
saturated or hydrogenated fats.
4. Avoid foods high in sugar since sugar can lead to
blood sugar spikes that result in a powerful
insulin response.
5. Hydration. Have a glass or two of cold water.
6. Make it a habit that during the 2:00 p.m. to 4:00
p.m. time tasks requiring precise concentration
are routinely done at other times.
7. Go for a brisk walk, get fresh air, get natural
light at this time, or have a brief stretching
routine.
8. Learn to take 15 to 20 minute power naps. A
power nap can return two hours of high
productivity.
Fatigue Management Plan
1.
a.
b.
2.
a.
b.
3.
a.
b.
4.
a.
b.
5.
a.
b.
6.
a.
b.
Improving afternoon alertness
Successful sleep strategies
Implementing fatigue countermeasures (preventing fatigue - Fatigue Proofing)
Tips on nutrition
Getting more physically active
Maintaining a good relationship with family and friends
Understanding Sleep
Adult Sleep Pattern
Awake
REM
1
Sleep
Stages
2
3
4
mid
night
1
2
3
4
Hours of Sleep
5
6
7
8
Good Sleep Habits
1. Adequate sleep every night
2. Continuous sleep
3. Consistent schedule
4. Wind down
5. Bedtime routine
6. Make up for lost sleep ASAP
7. Dark and quiet bedroom
8. Cool bedroom
9. Aerobic exercise for deep sleep
10.Reduce caffeine intake 4 hrs. before bed
11.Avoid alcohol near bedtime
Sleep Disorders
Insomnia
Sleep Apnea
Restless Legs Syndrome
Delayed/Advanced Sleep Syndrome
Suggestions For Insomnia
1. Don’t force sleep, get up after 30 minutes. Do
something relaxing like reading.
2. Have a light carbohydrate snack, glass of milk,
or herbal tea with a little honey.
3. Try herbs like Valerian Root or Chamomile.
4. Try Melatonin or Tryptophan.
5. See a sleep specialist.
Fatigue Management Plan
1.
a.
b.
2.
a.
b.
3.
a.
b.
4.
a.
b.
5.
a.
b.
6.
a.
b.
Improving afternoon alertness
Successful sleep strategies
Implementing fatigue countermeasures (preventing fatigue - Fatigue Proofing)
Tips on nutrition
Getting more physically active
Maintaining a good relationship with family and friends
Six Strategies For The Alert Driver
#1: Pay Attention To Your Body Clock
#2: Know How Much Sleep Your Body Needs
#3: Practice Healthy Sleep Habits
#4: Plan Your Trips
#5: Recognize The Signs Of Sleepiness
#6: Develop A Driver’s Checklist
R
E
A
C
T
I
V
E
Fatigue-related incidents
Level 5
Incident analysis
Address levels 1-4
Fatigue-related errors
Level 4
Analysis of fatigue-related errors
Fatigue-proofing strategies
P
R
O
A
C
T
I
V
E
Fatigue-related symptoms
Level 3
Individual/collegial symptom checklist
Physiological monitoring
Acceptable levels of prior
sleep and wake
Level 2
Individual fatigue likelihood score
Prior sleep/awake assessment
Adequate sleep opportunity
Level 1
Hours of work guidelines
Error Path
Hazard assessment
Control mechanism
Five-Level Fatigue Hazard Control Model
LEVEL 1 CONTROLS:
Providing Working Time
Arrangements And Sleep
Opportunity
Critical question:
Do the working time arrangements provide
sufficient sleep opportunity for recovery and
not have people awake for too long?
LEVEL 2 CONTROLS:
Assessing Actual Sleep
Critical question:
Am I safe to work – have I had enough sleep
recently, and have I not been awake for too
long to be safe for myself or my co-workers?
Score
Fatigue Assessment
Step 1: Sleep in prior 24 hours
Sleep <2 hours
Points
12
3 hours
8
4 hours
4
>5 hours
0
Step 2: Sleep in prior 48 hours
Sleep <8 hours
Points
8
9 hours
6
10 hours
4
11 hours
2
>12 hours
0
Step 3: Prior wake
Count the total hours you will have been awake at the end of your shift (excluding any
anticipated sleep during the shift).
For every hour more than your sleep in the prior 48 hours, add one point.
Total points
Individual Fatigue Likelihood
Step 4: Add all points together to determine your score.
Score
Control Level
1-4
Self-monitoring
5-8
Supervisor Monitoring
9+
Supervisor provides control measures.
Sample Worksheet
Score
Fatigue Assessment
Step 1: Sleep in prior 24 hours
Sleep <2 hours
Points
12
3 hours
8
Step 2: Sleep in prior 48 hours
Sleep <8 hours
Points
8
9 hours
6
Step 3: Prior wake
Person got 4 hrs sleep
4 hours
4
4
>5 hours
0
Got 4 hrs & 7 hrs = 11hrs sleep
10 hours
4
11 hours
2
>12 hours
0
2
Wake time 14 hrs minus Sleep time 11hrs =3
Count the total hours you will have been awake at the end of your shift
(excluding any anticipated sleep during the shift).
3
For every hour more than your sleep in the prior 48 hours, add one point.
Total points
9
Individual Fatigue Likelihood
Step 4: Add all points together to determine your score.
Score
Control Level
1-4
Self-monitoring
5-8
Supervisor Monitoring
9+
Supervisor provides control measures.
LEVEL 3 CONTROLS:
Assessing Symptoms Of Fatigue
Critical question:
Am I safe to work – am I feeling okay or am I
exhibiting symptoms of fatigue? Is my coworker displaying symptoms of fatigue?
Samn-Perelli fatigue checklist
1. Fully alert, wide awake
2. Very lively, responsive, but not at peak
3. Okay, somewhat fresh
4. A little tired, less than fresh
5. Moderately tired, let down
6. Extremely tired, very difficult to concentrate
7. Completely exhausted, unable to function effectively
Fatigue checklist
Samn-Perelli
fatigue checklist
1-3
4-5
6
7
Risk level
Low
Controls
No specific controls necessary. Except in the
presence of higher level indicators of fatigue (i.e.
symptoms, errors or incidents).
Initiate moderate fatigue risk mitigation actions
Moderate  Level 2 and 3 assessment
 Individual controls.
High
Initiate high fatigue risk mitigation actions
 Document with job site supervisor
 Level 2 and 3 assessment
 Individual controls
 Team-based controls
 Support napping and safe-home policies.
Intolerable risk. No individual scheduled beyond this
Very High threshold. Any proposed exceptions to be reviewed by
supervisor for approval.
Symptom Checklist
Name:
Date:
Circle: Pre/Post Shift
Fatigue-related Symptoms
Physical
Mental
Emotional
More quiet or withdrawn
than normal

Yawning

Difficulty concentrating


Heavy eyelids

Lapses in attention
 Lacking in energy

Eye-rubbing

Difficulty remembering
what you are doing

Lacking in motivation to
do the task well

Head drooping

Failure to communicate
important information

Irritable or grumpy
behaviour

Micro-sleeps

Failure to anticipate events
or actions
 Other

Other

Accidentally doing the
wrong thing (error)



Accidently not doing the
right thing (omission)



Other

Fatigue Proofing: Individual Controls


Caffeine
Energy Drinks (use with caution)


Increase social interaction
Double check familiar tasks



Ensure crewmembers have access to
adequate hydration and food intake
Recognize individual and crew fatigue
Perform complete tasks earlier in the
shift, if possible
Utilize the buddy system

Take short and frequent breaks


Rotate and perform various functions
of short duration during extended
hours
Quiet rest time



Power napping (if conditions are
available)
Sleep

Increase physical activity





Ask for a second opinion Supervisor/Co-worker
Downgrade responsibilities - don't drive
if fatigue is severe
Increase supervision - contact with
Control Work Desk
Assess and control hazards and risks
Consider any options to limit travel time
to and from work
Fatigue Proofing: Team Controls








Inform and educate all workers about
the Fatigue Management Program
Communicate fatigue status during
safety meeting
Minimize extended hours of work
when possible
Recognize individual and crew fatigue,
and encourage workers to look out for
each other (increase cross-checking)

Give as much advanced notice of
extended hours and a minimum of 24
hours notice if shift changes
Define whether the work is urgent or
not

Increase supervision
Seek a second opinion - Supervisor /
Co-worker


Fatigue leave - stand down - Fit for
work (send home to get rest, i.e.,
ahead of a storm)
Change or modify duties after on call
Schedule rest days

Safe-home policy




Solicit short-term help to minimize
extended hours
Examine the option of not acting as
primary operator
Defer non-urgent work
Identify health problems which may
affect an employee's ability to work
extended hours, i.e., diabetes, sleep
apnea
Shift swaps-on-call swap
Fatigue Management Plan
1.
a.
b.
2.
a.
b.
3.
a.
b.
4.
a.
b.
5.
a.
b.
6.
a.
b.
Improving afternoon alertness
Successful sleep strategies
Implementing fatigue countermeasures (preventing fatigue - Fatigue Proofing)
Tips on nutrition
Getting more physically active
Maintaining a good relationship with family and friends
Your Plate Should
Look Like This
Vegetables
Whole
Grains
Healthy
Protein
Fruits
Grazing Pattern
Breakfast
7 am
Snack
10 am
Lunch
noon
Snack
3 pm
Supper
6 pm
Snack
9 pm
Fatigue Management Plan
1.
a.
b.
2.
a.
b.
3.
a.
b.
4.
a.
b.
5.
a.
b.
6.
a.
b.
Improving afternoon alertness
Successful sleep strategies
Implementing fatigue countermeasures (preventing fatigue - Fatigue Proofing)
Tips on nutrition
Getting more physically active
Maintaining a good relationship with family and friends
Fitness Pyramid
Flexibility
Stretching, Yoga,
Pilates, and Tai Chi
2-3 Times a Week
Strength Training
Push-Ups / Curl-Ups / Weight Lifting
Aerobic Exercise
Recreation
(20+minutes) 2-3 Times a Week
(30+minutes)
Brisk Walk
Soccer Hiking
Cross Country Ski
Basketball Tennis
Bicycling Swimming
Martial Arts
Dancing
Every Day Park your car farther away
Walk the dog
Take longer routes
Work in your garden
Take the
stairs
Bread, Cereal,
Rice
& Pasta
Walk to the store
10,000
Steps
instead of the elevator
or the mailbox
Fatigue Management Plan
1.
a.
b.
2.
a.
b.
3.
a.
b.
4.
a.
b.
5.
a.
b.
6.
a.
b.
Improving afternoon alertness
Successful sleep strategies
Implementing fatigue countermeasures (preventing fatigue - Fatigue Proofing)
Tips on nutrition
Getting more physically active
Maintaining a good relationship with family and friends
Family and Friends
•
•
•
•
•
•
•
•
•
•
•
Talk about your needs.
Get a convenient and agreed upon time for telephone calls.
When you’re having supper alone at a restaurant far from home take a few
minutes to write your children some postcards. It shows you’re thinking of them.
Find ways to spend time with each of the members of your family when you have
your days off.
If you are in a location for a considerable number of days, far from home, some
workers have their partner or family come and visit them on the weekend.
Do not take out frustrations or troubles on those closest to you.
If your family life is unhappy or turned upside down, avoid the use of drugs to
help you cope.
When discussing problems, the desired solutions are best when they come from
the whole family.
As important as it is to have regular time together with the whole family, it is
equally important that you actively schedule time to be alone with your partner.
Keep your family life alive.
Protect your family life, and it will protect you.
Fatigue Management Plan
1.
a.
b.
2.
a.
b.
3.
a.
b.
4.
a.
b.
5.
a.
b.
6.
a.
b.
Improving afternoon alertness
Successful sleep strategies
Implementing fatigue countermeasures (preventing fatigue - Fatigue Proofing)
Tips on nutrition
Getting more physically active
Maintaining a good relationship with family and friends