COPING WITH SHIFTWORK

March 2001

London, England

Facilitated By: Richard Komarniski

CAUSES OF FATIGUE

Extreme Temperatures Noise Duty Time Medication Alcohol Stress

-financial-health problems

CAUSES OF FATIGUE

Lack of Sleep Smoking – cuts down on O2

Disorganization Ruts – no challenge Overweight / Diet / Exercise

SIGNS OF FATIGUE

Reduced Reaction Time Impaired Short Term Memory Decreased Vigilance Reduced Motivation Increased Irritability More Errors Made Increased Injuries Poor Digestion Negative Mood

CIRCADIAN RHYTHM

CIRCADIAN RHYTHM AFFECTED BY:

Heart Rate

Blood Pressure

Body Temperature

ALERT

DROWSY

ADJUST

Sleep Patterns Diet Exercise Schedule Walk Breathing Lifestyle

- other jobs

- home life

SLEEPRapid Eye Movement (R.E.M.) Sleep:

ShallowMemory ConsolidatingDream Mode

Deprivation affects MemoryBody Paralysis

Delta Sleep:Replenishes EnergyDeprivation affects Energy

Histogram of Normal SleepWakeWake

REMREM

Stage 1Stage 1

Stage 2Stage 2

Stage 3Stage 3

Stage 4Stage 4

24002400 01000100 02000200 03000300 04000400 05000500 06000600 07000700

TimeTime

IMPROVING DELTA SLEEP

Active physical day Warm shower Comfortable bed clothes Low light Room temperature no more than 18ºC

IMPROVING SLEEP

Mentally active day Read before sleep Watch T.V. before sleep Listen to relaxing music before sleep Write thoughts in a diary

SLEEP

Avoid excitement or problems Avoid coffee and alcohol Drink milk or herbal teas Turn off the day Relaxation techniques

DIET

Caffeine and high carbohydrates release

sugar into the blood, increasing heart

rate and blood pressure.

Body reacts to this change by releasing

enzymes to balance the rush. Leads to a

loss of energy.

FOOD

The brain is sensitive to shortages of blood caused by overeating. This shortage causes fatigue.

Carbohydrates rich in sugar and starch

take about 2 hours to digest. Foods high in fat and protein take 4

hours to digest.

CARBS

FAST

Carrots

Puff Rice

White Bread

Potatoes

Donuts

SLOW

Spaghetti

Oranges

Orange Juice

Beans

Milk

MODERATE

Raisins

Chocolate

Grapes

Oatmeal

Rye Bread

ENERGY BOOSTERS

Peppermint Tea

Ginseng

Water

Vitamin C: Oranges, Broccoli, Strawberries

EXERCISE

Aerobically fit individuals require less sleep than

unfit individuals.

Regular aerobic exercise stabilizes circadian

patterns and burns off excess energy.

CONSCIOUS PLAN

Physical activity schedule Work with a buddy Monitor eating patterns Support for lifestyle Be aware if chemicals in foods and

beverages and how they affect you

DAYSHIFT

Provide resources for other shifts

- work packages

- tools

- parts

WOULD YOU BET A MILLION DOLLARS ON A RACE HORSE?

Who:

- was deprived of necessary rest - drank bad water - ate hay with no nutrition - didn’t have a good daily exercise program

GOOD HEALTH

Health - mental - physical Sleep Exercise Diet Vitamins Avoid problems and chemicals

SIGN ON THE COMPANY BULLETIN BOARD:

“This firm requires no physical-fitness program. Everyone gets enough exercise jumping to conclusions, running down the boss, flying off the handle, flogging dead horses, knifing friends in the back, dodging responsibility and pushing their luck.”

“Every error I made in my life,

I made when I was tired.”

Bill Clinton

News and World Report April 1993

www.greyowl.com