Fatigue Management

Question 1

Fatigue

Answer 1

the state of feeling very tired, weary or sleepy resulting from insufficient sleep, prolonged mental or physical work, or extended periods of stress/anxiety

Question 2

Acute fatigue

Answer 2

results from short term sleep loss of from short periods of heavy physical or mental work

Question 3

Signs and Symptoms of fatigue

Answer 3

weariness, tiredness, sleepiness, irritability, reduced alertness/concentration/memory, lack of motivation, depression, giddiness, headaches, loss of appetite, digestive problems, increased susceptibility to illness

Question 4

Alert

Answer 4

alert appearance, alert to surroundings, coordinated body movements, attention to detail

Question 5

Slightly fatigued

Answer 5

facial contortions, rubs eyes and face, restlessness, irritability and impatience, daydreaming/wandering thoughts

Question 6

moderately fatigued

Answer 6

tired appearance, difficulty following instructions, difficulty focusing eyes, frequent yawning

Question 7

Dangerously fatigued

Answer 7

fixed staring, unresponsive to surrounding, long blinks, minimal or no activity, startled responses, micro-sleeps

Question 8

Fatigue golden rule #1

Answer 8

stop any unsafe activity immediately

Question 9

Personal factors causing fatigue

Answer 9

age, weight, fitness, stress, family commitments, sleeping disorders, chronic illness, lifestyle choices

Question 10

Work factors causing fatigue

Answer 10

night shift, number of consecutive shifts, shift changes, hours worked, physical workload, mental workload, workload pressure, learning new tasks, driving long distances

Question 11

other factors that cause fatigue

Answer 11

temperature, humidity, sleeping environment, alcohol and drugs, social activities, sleeping habits

Question 12

A good night’s sleep

Answer 12

7-9 hours of good quality sleep, including both deep sleep and dreaming sleep (REM)

Question 13

Benefits of Deep sleep

Answer 13

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

Question 14

Benefits of REM sleep

Answer 14

psychological recovery

Question 15

3 signals that tell your body it is time to sleep

Answer 15

body temperature, melatonin levels, the length of time you’re awake

Question 16

Tips to help you get to sleep

Answer 16

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

Question 17

Avoid to get a good night sleep

Answer 17

caffeine after lunch, too much alcohol, counting sheep, smoking, large spicey meals, worrying about sleep

Question 18

Healthy eating for fatigue

Answer 18

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)

Question 19

Exercise for fatigue

Answer 19

find exercise that suits you and make it part of your day, increases metabolic rate and assists with fatigue

Question 20

Tips to make night shift more bearable

Answer 20

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)

Question 21

Tips for napping

Answer 21

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)

Question 22

Tips for driving while fatigued

Answer 22

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

Question 23

Warning signs for Drivers

Answer 23

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