Fatigue Management Flashcards
Fatigue
the state of feeling very tired, weary or sleepy resulting from insufficient sleep, prolonged mental or physical work, or extended periods of stress/anxiety
Acute fatigue
results from short term sleep loss of from short periods of heavy physical or mental work
Signs and Symptoms of fatigue
weariness, tiredness, sleepiness, irritability, reduced alertness/concentration/memory, lack of motivation, depression, giddiness, headaches, loss of appetite, digestive problems, increased susceptibility to illness
Alert
alert appearance, alert to surroundings, coordinated body movements, attention to detail
Slightly fatigued
facial contortions, rubs eyes and face, restlessness, irritability and impatience, daydreaming/wandering thoughts
moderately fatigued
tired appearance, difficulty following instructions, difficulty focusing eyes, frequent yawning
Dangerously fatigued
fixed staring, unresponsive to surrounding, long blinks, minimal or no activity, startled responses, micro-sleeps
Fatigue golden rule #1
stop any unsafe activity immediately
Personal factors causing fatigue
age, weight, fitness, stress, family commitments, sleeping disorders, chronic illness, lifestyle choices
Work factors causing fatigue
night shift, number of consecutive shifts, shift changes, hours worked, physical workload, mental workload, workload pressure, learning new tasks, driving long distances
other factors that cause fatigue
temperature, humidity, sleeping environment, alcohol and drugs, social activities, sleeping habits
A good night’s sleep
7-9 hours of good quality sleep, including both deep sleep and dreaming sleep (REM)
Benefits of Deep sleep
body releases human growth hormones which helps with the body’s physical recovery and is important for storing memories and learning’s for the day
Benefits of REM sleep
psychological recovery
3 signals that tell your body it is time to sleep
body temperature, melatonin levels, the length of time you’re awake
Tips to help you get to sleep
go to bed early, have a hot shower/bath, relax before going to bed, have bedroom set up for sleep, eat a good meal, clear your mind, meditation apps
Avoid to get a good night sleep
caffeine after lunch, too much alcohol, counting sheep, smoking, large spicey meals, worrying about sleep
Healthy eating for fatigue
avoid large fatty meals, small light meals, snack on small amounts of protein and veg through night shift, carbs help sleep (milk, yoghurt, cheese, nuts, wholemeal toast and cereals)
Exercise for fatigue
find exercise that suits you and make it part of your day, increases metabolic rate and assists with fatigue
Tips to make night shift more bearable
get plenty of sleep, afternoon naps, keep mind active, keep moving, work in bright light, regulate temperature, only drink caffeine when needed, drink water, take deep breaths from time to time, “manage fatigue” (25 min naps)
Tips for napping
should only be 20-25 mins long, go somewhere dark and quiet, when waking take 5 mins to make sure you’re totally awake and alert (wash face, exercise)
Tips for driving while fatigued
no alcohol or drugs, have a nap, have regular stops, drink water or have a snack, share the drive, keep talking or swap drivers, monitor alertness levels
Warning signs for Drivers
can’t remember driving last few Km, your speed varying without you realising it, making large jerky corrections, slow reaction and decision making, head keeps dropping
