Fatigue Management - A Worker's Guide

What is Fatigue?
Fatigue is more than feeling tired and drowsy. In a work context, fatigue is a state of mental and/or physical exhaustion that reduces a person’s ability to perform work safely and effectively. The cause of fatigue can be work-related, non-work-related, or both.

Sleep and rest are critical to our physical and mental health and is fundamental to our ability to think and learn, and critical to maintaining safe and healthy workplaces. Often several factors combine to increase fatigue to the point where a person may inadvertently put their own or another person’s safety at risk.

As a result, WorkPac and you as an employee, have a role to play in making sure any risks associated with fatigue are minimised.

Signs of fatigue

• Tiredness even after sleep.
• Reduced hand-eye coordination or slow reflexes.
• Short term memory problems and an inability to concentrate.
• Blurred vision or impaired visual perception.
• A need for extended sleep during days off work.

The Body Clock
The body clock or circadian rhythms, cause regular variations in individual body and mental functions that are repeated every 24 hours. These rhythms regulate sleeping patterns, body temperature, heart rate, hormone levels, digestion, and many other functions. These rhythms influence job performance and quality of sleep. Most of the body’s basic functions show maximum activity by day and minimum activity by night, which can be disrupted when alterations to working shifts, and sleep or rest patterns occur.

The body rhythms affect the behaviour, alertness, reaction times and mental capacity of people to varying degrees.

Why is fatigue a problem in the workplace? 
Fatigue may increase the risk of incidents because of a lack of alertness. Fatigue may result in a slower reaction to signals or situations and affect the ability to make good decisions, particularly when:

• Operating fixed or mobile plant.
• Driving including journeys to or from work or work-related destinations as part of a shift.
• Undertaking critical tasks that require a high level of concentration.
• Undertaking night or shift work when a person would ordinarily be sleeping.

Your responsibility as a worker 
Workers have a duty to take reasonable care for their own safety and health and that their acts or omissions don’t adversely affect the health or safety of others. This means that you present to work in a fit for work state, well rested, in good health and are free of impairment from drugs or alcohol.

Reducing the risk of fatigue 
To reduce the effects of fatigue:

• Understand your sleep, rest and recovery needs and obtain adequate rest and sleep away from work, most adults require 7-9 hours sleep.
• Seek medical support if you have or are concerned about a health condition that affects your sleep and/or causes fatigue (e.g., sleep apnoea)
• Assess your own fitness for work before commencing work.
• Monitor your level of alertness and concentration while at work, driving or operating machinery/vehicles
• Look out for signs of fatigue in the people you work with
• Stay hydrated and drink more in extremely hot conditions.
• Complete a journey management plan where applicable.

Practice good sleep hygiene 
“Sleep hygiene” is defined as the habits that support adequate sleep. Tips for good sleep hygiene include:

• Limit blue light and stimulation at least one hour prior to going to sleep.
• Switch off notifications on your phone or turn your phone off before bed.
• No caffeine, or sugary drinks and food, 3-4 hours before bed.
• Do quiet and relaxing things as part of the bedtime routine (i.e. reading, meditating, listening to quiet music)
• Finish eating 2-3 hours before bed – digestion competes with sleeping
• Keep the bedroom at a comfortable temperature.
• Use an app or sleep diary to track sleeping hours – Are you sleeping enough?