1. Washington Group Bolivia - Minera San Cristobal Mining Project Prepared for the shift workers and contractors of Washington Group Bolivia Tips on Managing Fatigue

2. Washington Group Bolivia - Minera San Cristobal Mining Project We Sleep When We’re Tired… Why Else???? Rest and Recharge (both physically and mentally) Growth and repair (the body makes chemicals during sleep that help the immune system fight infection, sickness, and disease etc.) 5 Stages of sleeping Stage 1 –Stage 2 –Stage 3 –Stage 4 – R.E.M REM=Rapid Eye Movement – Deep Sleep Sleep

3. Washington Group Bolivia - Minera San Cristobal Mining Project Lifestyle Enjoy regular physical activity Maintain a healthy body weight Eat well and have a routine Manage stress and have relaxation activities Avoid caffeine 4 hrs before sleep and avoid excessive alcohol Don’t rely on sleeping tablets Habits of Happy Sleepers

4. Washington Group Bolivia - Minera San Cristobal Mining Project Home and Family Share your schedule with family, friends and neighbours Discuss any changes of routine Keep a family bulletin board showing sleep times plus domestic and family events – a sleep plan Encourage children to be quieter when you are sleeping Plan special occasions for when you will be rested Habits of Happy Sleepers

5. Washington Group Bolivia - Minera San Cristobal Mining Project Sleep and Shiftwork About 90% of San Cristobal Mine workers are shift workers! There are many benefits e.g flexibility and lifestyle There are also many potential hazards e.g. fatigue, social problems Sleeping is like a bank – you have to deposit sleep into your body every day If you don’t - you run up a sleep debt that has to be paid back at some time Don’t overdraw your sleep account.

6. Washington Group Bolivia - Minera San Cristobal Mining Project Maintain eating patterns as regular as possible. Before bed after a night shift, have a moderate breakfast so you will not wake up due to hunger or be kept awake because of fullness. Limit the intake of caffeine, alcohol and salt. Avoid as much as possible the use of sleeping pills. Eat Well

7. Washington Group Bolivia - Minera San Cristobal Mining Project Avoid heavy meals prior to going to bed Limit your on-shift snacks to healthy options such as fruit Everything in moderations is still a good idea Remember…You Are What You Eat! Eat Well

8. Washington Group Bolivia - Minera San Cristobal Mining Project Manage your “rest”environment Keep your room cool, quiet, and dark The hum of a fan or a/c can mask outside noise Use voicemail or answering machine Use a good mattress and pillow Manage Fatigue

9. Washington Group Bolivia - Minera San Cristobal Mining Project Have a rest routine Have a regular sleep schedule with 4 hour block minimum and 7- 8 hrs. per 24 hrs. Shower or bath just before bed Eat balanced meal Do something quiet and relaxing 30 min before bed Manage social time around sleep time Manage Fatigue

10. Washington Group Bolivia - Minera San Cristobal Mining Project Have a sleep prior to commencing your first night shift 2 light meals at regular times, and a light meal mid shift Avoid meals high in fat When you come off nightshift into days off, have a short sleep after your shift, then stay awake until night Thank you for your time - Have a safe shift Tips to Avoid Fatigue