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Alaska Pilots > IMO Guidelines on Fatigue > Flashcards

IMO Guidelines on Fatigue Flashcards

1
Q

IMO Fatigue - environmental factors

A
  • noise
  • vibration
  • light
  • ship motion
  • temperature/humidity
  • ventilation/air exchange
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2
Q

IMO Fatigue - 3 aspects of most effective sleep

A
  • quantity
  • quality
  • continuity
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3
Q

IMO Fatigue - quantity of most effective sleep

A
  • 7-8hrs quality sleep in 24hr period
  • only sleep can maintain/restore performance
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4
Q

IMO Fatigue - quality of most effective sleep

A
  • deep sleep is very restorative
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5
Q

IMO Fatigue - continuity of most effective sleep

A
  • more fragmented the sleep cycle, the less restorative
  • as we get older sleep is more fragmented and deep sleep decreases
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6
Q

IMO Fatigue - sleep debt

A
  • “insufficient accumulated sleep over consecutive 24hr periods”
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7
Q

IMO Fatigue - sleep debt over long periods (more than two weeks)

A
  • negative long-term health effects
  • stress, obesity, coronary heart disease, gastrointestinal disorders, diabetes, and mental health issues
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8
Q

IMO Fatigue - sleep inertia with deep sleep

A
  • woken suddenly, brain has difficulty transitioning out of deep sleep with disorientation
  • impaired short term memory and decision making
  • can last > 30min
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9
Q

IMO Fatigue - sleep inertia with lighter sleep

A
  • can occur, but shorter and less intense
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10
Q

IMO Fatigue - individual body clock

A
  • regulates the body’s circadian rhythm
  • traditional pattern is active during day and sleep at night
  • 24hr cycle with changes to hormone levels, body temp., sleep, etc.
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11
Q

IMO Fatigue - window of circadian low (WOCL)

A
  • between 3-5am when fatigue is most likely/severe
  • fatigue main cause of marine incidents between midnight and 6am
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12
Q

IMO Fatigue - post lunch dip

A
  • another circadian dip in the afternoon from 3-5pm
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13
Q

IMO Fatigue - circadian rhythm adjustment

A
  • different time zone/shift rotation, etc.
  • slow process - only by an hour or two a day
  • constant changes impair sleep
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14
Q

IMO Fatigue - time awake

A
  • accidents rise exponentially after 12hrs of no sleep, esp. at night
  • long work hours = poor performance, higher injury rates, poorer safety/health
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15
Q

IMO Fatigue - workload - either high or low induces fatigue

A
  • high - excessive demands on attention (navigating in congested waters)
  • low - monotonous tasks (vigilant bridge monitoring during long periods esp. at night)
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16
Q

IMO Fatigue - stress can effect ability to sleep

A
  • work environment
  • changes to personal/family/home environment
17
Q

IMO Fatigue - health benefits

A
  • physical fitness and healthy diet can reduce fatigue and improve alertness/performance
18
Q

IMO Fatigue - health - nutrition

A
  • fruit/vegetables
  • regular meal times
  • eat during the day
19
Q

IMO Fatigue - health - hydration

A
  • good hydration keeps body systems in order
  • when dehydrated body slows to conserve water - leads to sleepiness, headaches, lightheadedness
20
Q

IMO Fatigue - health - exercise and fitness

A
  • speeds up metabolism and increases blood flow which keeps you awake
21
Q

IMO Fatigue - health - caffeine and other stimulants

A
  • not a substitute for sleep
  • too much harmful - high heart rate/blood pressure, fatigue, dehydration
  • can improve alertness in moderation
22
Q

IMO Fatigue - health - caffeine by the numbers

A
  • 15-30min to enter body’s system and peaks about 1hr after in system
  • levels drop by half every 5-6hrs which can interfere with sleep
23
Q

IMO Fatigue - health - alcohol

A
  • impairs quality of sleep which leads to reduced alertness
  • serious health consequences with long term abuse
24
Q

IMO Fatigue - health -nicotine

A
  • more disturbed sleep
  • longer awake time
  • longer to fall asleep
25
Q

IMO Fatigue - health - drugs

A
  • some prescription drugs induce sleepiness
  • interaction with other drugs and alcohol
26
Q

IMO Fatigue - health - sleep disorders

A
  • obstructive sleep apnea
  • insomnia
  • restless leg syndrome
  • shift work sleep disorder
  • narcolepsy
27
Q

IMO Fatigue - effects of fatigue - human performance

A
  • impairment will occur in every aspect of human performance (physically, emotionally, and mentally)
28
Q

IMO Fatigue - effects of fatigue - with other risks

A
  • when it coincides with other risks in the environment incidents occur
  • marine casualties
29
Q

IMO Fatigue - effects of fatigue - people poor judges of their own level of fatigue

A
  • errors of attention
  • select high risk strategies requiring less effort
  • impaired ability to identify and respond to stimuli
  • impaired problem solving
30
Q

IMO Fatigue - microsleeps

A
  • brief, uncontrolled and spontaneous sleep episodes
  • dangerous - arise from sleep debt
  • brain disengages from environment (stops processing information)
  • higher probability during circadian low
31
Q

IMO Fatigue - company responsibility

A
  • to mitigate the risks of fatigue through ship design, operational and manning policies
32
Q

IMO Fatigue - seafarer responsibility

A
  • use time available for rest and sleep appropriately
  • behavior does not create or increase risk
33
Q

IMO Fatigue - short term countermeasures - breaks

A
  • short rest breaks within duty periods
33
Q

IMO Fatigue - good sleep habits

A
  • Consistent sleep times
  • Pre-sleep routine
  • Sufficient sleep
  • Avoid stimulating activity prior to
  • Make sleep environment conducive
  • Ensure no interruption
  • Avoid alcohol, caffeine, or other stimulants prior to (caffeine at least 4hrs before)
  • Relaxation techniques
  • Do not nap if it disrupts normal sleep
  • Avoid eating right before
  • Limit blue emitting electronics use prior to
34
Q

IMO Fatigue - short term countermeasures - strategic napping by the numbers

A
  • 20min most effective
  • > 30min causes sleep inertia with impaired situational awareness for up to 20min after
  • don’t interfere with regular sleep
35
Q

IMO Fatigue - short term countermeasures - caffeine

A
  • moderation can improve alertness
  • avoid 4hrs before sleep
  • regular use over time reduces value, increases tiredness, reduces ability to sleep, causes hypertension, headache, mood swings, and anxiety
36
Q

IMO Fatigue - short term countermeasures - physical activity

A
  • any physical activity can help
  • stretching, walking, chewing gum can increase alertness
37
Q

IMO Fatigue - short term countermeasures - social interaction

A
  • conversation can help stay awake
  • must be interactive

Alaska Pilots (35 decks)

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