2. COPING WITH SHIFTWORK March 2001 London, England Facilitated By: Richard Komarniski

3. CAUSES OF FATIGUE  Extreme Temperatures  Noise  Duty Time  Medication  Alcohol  Stress -financial -health problems

4. CAUSES OF FATIGUE  Lack of Sleep  Smoking – cuts down on O 2  Disorganization  Ruts – no challenge  Overweight / Diet / Exercise

5. 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

6. CIRCADIAN RHYTHM

7. CIRCADIAN RHYTHM AFFECTED BY: Heart Rate Blood Pressure Body Temperature ALERTALERT DROWSYDROWSY

8. ADJUST  Sleep Patterns  Diet  Exercise  Schedule  Walk  Breathing  Lifestyle - other jobs - home life

9. SLEEP Rapid Eye Movement (R.E.M.) Sleep: Shallow Memory Consolidating Dream Mode Deprivation affects Memory Body Paralysis Delta Sleep: Replenishes Energy Deprivation affects Energy

10. Histogram of Normal Sleep WakeREM Stage 1 Stage 2 Stage 3 Stage 4 24000100020003000400050006000700 Time

11. IMPROVING DELTA SLEEP  Active physical day  Warm shower  Comfortable bed clothes  Low light  Room temperature no more than 18ºC

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

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

14. 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.

15. 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.

17. CARBS FAST Carrots Puff Rice White Bread Potatoes Donuts SLOW Spaghetti Oranges Orange Juice Beans Milk MODERATE Raisins Chocolate Grapes Oatmeal Rye Bread

18. ENERGY BOOSTERS Peppermint Tea Ginseng Water Vitamin C: Oranges, Broccoli, Strawberries

19. EXERCISE Aerobically fit individuals require less sleep than unfit individuals. Regular aerobic exercise stabilizes circadian patterns and burns off excess energy.

20. 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

21. DAYSHIFT Provide resources for other shifts - work packages - tools - parts

22. 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

23. GOOD HEALTH  Health  - mental  - physical  Sleep  Exercise  Diet  Vitamins  Avoid problems and chemicals

24. 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.”

25. “Every error I made in my life, I made when I was tired.” Bill Clinton News and World Report April 1993

26. www.greyowl.com