Railsafety (5-5) Key Risk Factor # 6
Railsafety (5-5) Key Risk Factor # 6 : Continuous work beyond 64 hours in a seven-day period. (5-5A) Education: The first counter-measure that should be utilized in this, and most, cases is Education. The role of education cannot be overemphasized. In order for employees to function optimally when involved in situations with high risk for fatigue, they must be fully aware of the effects of fatigue and the ways that they can prepare for fatigue related situations. In the case of work exceeding 64 hours in a seven-day period it is highly recommended that there be an opportunity for at least two nights of sleep before beginning the next work period. Again, this implies the recognition of the need to reduce an accumulated sleep debt. This may mean that when employees have worked a long shift that they be given additional time off to recuperate. Most experts in the field refer to this as an anchor sleep that prepares the person for subsequent activities. The danger with the situation of excessive hours of work in a seven-day period is the probability of developing a sleep debt. A sleep debt occurs when an individual consistently obtains less than 7 hours of sleep over time. The human can function without 8 hours of sleep, however, an individual becomes more fatigued the greater the sleep debt. Education programs should cover a number of topics related to the nature of shift work, various types of shifts, biological rhythms sleep and fatigue, effects of fatigue on performance, sleep hygiene techniques, and general health and wellness issues. The aim of the education program should be to prepare an individual to use their knowledge to obtain adequate sleep and rest prior to going on duty for extended periods. A secondary aim of educational programs should be to ensure that employees have adequate knowledge to combat fatigue when they are at work. (5-5B) Time for Sleep: Adequate time off to recover from the effects of extended work exceeding 64 hours in a seven day period, are also needed in order to be able to get needed sleep. Of course, it must be noted, that simply giving employees time off may not be sufficient to recover if those time-off hours are daylight hours. For the most part, individuals who have been acclimated to night time sleep will find it hard to fall asleep during the day. Consequently, there should be sufficient time for the person to actually obtain the needed rest, taking into account the fact that even though a person is off they may not be able to. In addition, to the need for night time sleep, most experts agree that two nights of sleep are needed to recover from the effects of sleep deprivation. Sleep deprived persons have not returned to optimal performance until after they have received at least two nights of sleep. Another counter measure in this situation would be to ensure that there are opportunities for the individual to nap for at least 30 minutes - but not to exceed 45 minutes - during the work period. Short naps have been shown to have a very positive effect on performance that can last several hours. Despite the potential negative effects of sleep inertia (i.e. the grogginess typically associated with waking up) the benefits outweigh the negatives. Another point to consider when developing an FMP for long hours of work, is the selection of individuals to perform the work who are properly rested. Choosing individuals who have had at least eight hours of sleep during the night before the work is to be conducted will lead to a greater likelihood that they will be able to perform the work adequately. (5-5C) Diet: The judicious use of over-the-counter food stimulants is also recommended. For example, caffeine is useful in improving alertness. Caffeine is found in any number of common foods and beverages, and employees in high-risk situations should be encouraged to utilize caffeinated foods and chewing gum. Of course, to maximize the positive effects of these foods it is necessary to utilize them in an effective manner and to consume them so as to achieve the greatest possible benefit. Again, education should be provided to enable persons to use these products wisely. (5-5D) Activities: Several studies have shown that there is some benefit in trying to remain physically active as a means of warding off sleep. The technique of walking around, talking, or performing various interesting and stimulating duties is a means of counteracting the effects of drowsiness. (5-5E) Environment: Whenever possible, positive environmental conditions such as proper lighting, proper temperature, and some appropriate noise level should be maintained. Bright light is more likely to lead to alertness. When trying to fall asleep the use of white noise or soft and soothing music is recommended. Conversely, sounds that stimulate interest and attention are more likely to lead to alertness. Especially important for persons engaged in work exceeding 64 hours in a seven-day period, are facilities at the work place that can be used for napping. Persons in this type of situation are more likely to be at risk for driving as they have developed a sleep debt. Therefore, commuting may be more of a risk for these individuals
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