Less than six hours of sleep in a 24-hour period. Break or Off Duty times that do not permit reasonable recuperative times (<8 hrs). Education: The first countermeasure 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. The primary role of education relative to these risk factors is to minimize the likelihood that they will occur. In other words, ensuring that a person will in fact get at least six hours of sleep. In the case of an insufficient amount of sleep in a 24-hour period or in a period preceding work, the most important countermeasure is of course careful planning prior to this situation developing. In other words, if the employee knows that this situation will develop, they should attempt to get as much sleep as possible during the night hours preceding this situation occurring. For example: if an individual has obtained less than four hours of sleep, and is expected to work during the period of 0000-0600, and has not had sufficient “anchor sleep” in the preceding 48 hours, he or she may be at risk of not being able to perform the duty assigned to them at expected levels of alertness. A robust FMP plan would provide a mechanism for employees to report such situations but it must also be noted that prevention, by being provided adequate opportunities for rest and obtaining that rest, is a shared responsibility and is the best method. Accordingly, labour and management should work collaboratively to develop fatigue reporting mechanisms and procedures so that both parties can more effectively manage fatigue levels in the overall workforce. The results from these reporting mechanisms and procedures should be used when evaluating the effectiveness of crew scheduling and fatigue management practices Education programs should also 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 in dealing with this risk factor should be to ensure that employees have adequate knowledge to combat fatigue when they are at work. (5-4A) Time for Sleep: Adequate time off to recover from the effects of abbreviated sleep periods is essential. The hours off should be sufficient to allow the employee to obtain at least eight hours of uninterrupted sleep. It should be recognized that eight hours is not necessarily sufficient if the eight hours occur during the daylight hours. For the most part, individuals who have been acclimated to night-time sleep will be unlikely to fall asleep during the day. Figure 6 shows the problems associated with not having sufficient time for recuperative sleep and also displays the gradual decline in performance over time associated with having limited and poor opportunities for sleep. 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. (5-4B) Effects of poor sleep opportunities: A final consideration with respect to these particular risk factors should be to plan to obtain sufficient rest before making oneself available for another tour of duty. The individual should, if at all possible, book additional time off in order to be able to recover from this type of extended work period. If possible, booking ten or preferably 12 hours off in order to ensure a full eight hours of sleep is suggested. If the time off is during the daylight hours, the individual may still need additional recovery time, since the likelihood of sleeping a full eight hours during daylight hours is less likely. (5-4C) Napping: Another countermeasure in these situations 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. (5-4D) 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. Another factor to consider relative to diet when dealing with shortened or restricted sleep periods is that eating should occur when the body’s circadian clock or rhythm is most likely to be engaged. In other words, when the body experiences the greatest propensity for sleep, there will also be reduced readiness for digestion. (5-4E) 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 are thought to be an effective means of counteracting the effects of drowsiness. (5-4F) 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