Sleep, Fatigue and Sleep, Fatigue and Situational Situational AwarenessAwareness

Atlanta Federal Safety and Health Atlanta Federal Safety and Health Council 2009Council 2009

OverviewOverview

SleepSleepFatigueFatigueSituational AwarenessSituational AwarenessApplicationApplication

SleepSleep Sleep is not merely a “time out” Sleep is not merely a “time out”

from our busy routines; from our busy routines; It is essential for It is essential for

good health, good health, mental and emotional mental and emotional

functioning, functioning, and MOST IMPORTANTLY and MOST IMPORTANTLY

safety. safety. 

StatisticsStatistics About 10 percent of adults report not getting About 10 percent of adults report not getting

enough rest or sleep every day in the past enough rest or sleep every day in the past month, according to the CDC. month, according to the CDC.

Nationwide, an estimated 50 to 70 million Nationwide, an estimated 50 to 70 million people suffer from chronic sleep loss and people suffer from chronic sleep loss and sleep disorders. Sleep loss is associated sleep disorders. Sleep loss is associated with health problems:with health problems: Including obesity, depression, and certain Including obesity, depression, and certain

risk behaviors, including cigarette risk behaviors, including cigarette smoking, physical inactivity, and heavy smoking, physical inactivity, and heavy drinking.drinking.

CausesCauses According to a 2006 Institute of Medicine According to a 2006 Institute of Medicine

report causes of sleep loss could include:report causes of sleep loss could include: Busy schedules or shift work; Busy schedules or shift work; Irregular sleep schedules; or Irregular sleep schedules; or Lifestyle factors such as:Lifestyle factors such as:

Heavy family demands, Heavy family demands, Late-night television and Internet use, Late-night television and Internet use,

andand Use of caffeine and alcohol.Use of caffeine and alcohol.

Do You Know That…Do You Know That…

Before Thomas Edison's invention of Before Thomas Edison's invention of the light bulb, people slept an average the light bulb, people slept an average of 10 hours a night. of 10 hours a night.

Today Americans average 6.9 hours of Today Americans average 6.9 hours of sleep on weeknights and 7.5 hours per sleep on weeknights and 7.5 hours per night on weekends. night on weekends.

How much sleep is needed?How much sleep is needed?

The National Sleep Foundation reports The National Sleep Foundation reports that: that: Adults need 7-9 hours of sleep each Adults need 7-9 hours of sleep each

night to feel fully restednight to feel fully rested Children aged 5-12 years require 9-11 Children aged 5-12 years require 9-11

hourshours Adolescents aged 11-17 years require Adolescents aged 11-17 years require

8.5-9.5 hours 8.5-9.5 hours

What can you do?What can you do? There are many things you can do to There are many things you can do to

improve your sleep. improve your sleep. The first step requires some research The first step requires some research

into your:into your:DietDietExercise patternsExercise patternsSleeping environmentSleeping environmentPersonal habits Personal habits LifestyleLifestyle

Good “Sleep Hygiene”Good “Sleep Hygiene” The promotion of regular sleep is The promotion of regular sleep is

known as known as sleep hygienesleep hygiene. . Go to bed at the same time each Go to bed at the same time each

night and rise at the same time each night and rise at the same time each morning.morning.

Make sure your bedroom is a quiet, Make sure your bedroom is a quiet, dark, and relaxing environment, dark, and relaxing environment, which is neither too hot or too cold.which is neither too hot or too cold.

Good “Sleep Hygiene”Good “Sleep Hygiene” The promotion of regular sleep is known The promotion of regular sleep is known

as as sleep hygienesleep hygiene. . Make sure your bed is comfortable and Make sure your bed is comfortable and

use it only for sleeping and not for other use it only for sleeping and not for other activities, such as reading, watching TV, activities, such as reading, watching TV, or listening to music. Remove all TVs, or listening to music. Remove all TVs, computers, and other “gadgets” from computers, and other “gadgets” from the bedroom.the bedroom.

Physical activity may help promote Physical activity may help promote sleep, but not within a few hours of sleep, but not within a few hours of bedtime.bedtime.

Avoid large meals before bedtime. Avoid large meals before bedtime.

Shift WorkShift Work Federal Railroad Administration (FRA) Federal Railroad Administration (FRA)

studies work schedules of railroad studies work schedules of railroad employees who have been involved in employees who have been involved in accidents or derailmentsaccidents or derailments

FRA uses the FAST Software (Fatigue FRA uses the FAST Software (Fatigue Avoidance and Scheduling Tool) which Avoidance and Scheduling Tool) which was developed for the Air Force to was developed for the Air Force to schedule pilots.schedule pilots.

FAST ProductFAST Product

FAST ProductFAST Product

Why are we analyzing this Why are we analyzing this information?information?

This is an industry-wide problem for This is an industry-wide problem for railroad workers.railroad workers.

We hope to prevent future accidents by We hope to prevent future accidents by bringing attention to the problem.bringing attention to the problem.

We feel fatigue can lead to decreased We feel fatigue can lead to decreased situational awareness.situational awareness.

Situational AwarenessSituational Awareness What if you could predict that an event What if you could predict that an event

is about to take place and be one step is about to take place and be one step ahead as the event unfolds? Would be ahead as the event unfolds? Would be nice, wouldn’t it? nice, wouldn’t it?

Paying attention to your surroundings Paying attention to your surroundings or “situational awareness” increases or “situational awareness” increases your response time to safely handle an your response time to safely handle an unexpected eventunexpected event. .

Know what is going on around you.Know what is going on around you.

FACTORS THAT REDUCE FACTORS THAT REDUCE SITUATIONAL AWARENESSSITUATIONAL AWARENESS

Insufficient Communication Insufficient Communication Fatigue / StressFatigue / Stress Task OverloadTask Overload Task UnderloadTask Underload Degraded Operating ConditionsDegraded Operating Conditions

ApplicationApplication How does this information apply to you?How does this information apply to you?

Employees of all jobs are affectedEmployees of all jobs are affected Field EmployeesField Employees Office/Administrative EmployeesOffice/Administrative Employees DriversDrivers

Use Peer monitoringUse Peer monitoring Educate your workforceEducate your workforce

Do you have maximum hours of work Do you have maximum hours of work per day?per day?