FOR SUPERVISOR USE ONLY CARDS FOR SUPERVISORS SAFE TO WORK? FIGHTING FATIGUE TRANSPORTATION SAFETY ENGAGEMENT ACTIVITY REAL SAFETY BEGINS WITH ME

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1 FOR SUPERVISOR USE ONLY CARDS FOR SUPERVISORS FIGHTING FATIGUE SAFE TO WORK? TRANSPORTATION SAFETY ENGAGEMENT ACTIVITY

2 FOR SUPERVISOR USE ONLY USING THIS PACK The following cards are designed to provide supervisors with additional information about fatigue and what they can do to reduce the impact of fatigue in the workplace. Supervisors should work through the cards, reading the additional information and completing the activities BEFORE taking their team through the Fighting Fatigue pack. ARE YOU Safe to work?

3 SUPERVISOR CARD 1 WHAT IS FATIGUE AND WHY DOES IT HAPPEN?

4 WHAT IS FATIGUE AND WHY DOES IT HAPPEN? SUPERVISOR CARD 1 1. WHAT IS FATIGUE? ANSWER: Fatigue is the state of feeling tired and weary. Working when fatigued can impair performance in a similar way to working under the influence of drugs and alcohol. 2. WHY DO YOU THINK FATIGUE OCCURS IN THE WORKPLACE? ANSWER: Fatigue in the workplace arises from employees working when they would normally be sleeping and sleeping when they would normally be awake. It can also be caused by doing long periods of mental or physical work without a long enough recovery break. Factors outside the workplace can also cause fatigue, such as: Diet Fitness Employee lifestyle choices and habits High levels of stress and anxiety GO TO SUPERVISOR CARD 2: Why manage fatigue?

5 SUPERVISOR CARD 2 WHY MANAGE FATIGUE?

6 WHY MANAGE FATIGUE? SUPERVISOR CARD 2 What are the consequences of not managing fatigue? What are the benefits of an effective fatigue management programme? ANSWER: The potential consequences of fatigue are enormous and costly. It is both a safety and production risk. Fatigue can lead to: Incidents, injuries or fatalities Human error Reduced productivity Damaged or destroyed equipment Sickness and absenteeism Reduced attention span? Poor decision-making? Fatigue has been causally linked to fatalities in Anglo American. Focusing on fatigue is proven to offer measurable improvements to health, safety, job performance, productivity, work/social balance, sleep, rest and quality of life. GO TO SUPERVISOR CARD 3: Who is at risk from fatigue?

7 SUPERVISOR CARD 3 WHO IS AT RISK FROM FATIGUE?

8 WHO IS AT RISK FROM FATIGUE? SUPERVISOR CARD 3 ANSWER: We are all at risk from fatigue but shift workers are at a greater risk. Studies show that shift workers on the night shift have three times more incidents and injuries than day workers. They are also more likely to suffer from sickness and health disorders. GO TO SUPERVISOR CARD 4: What is the impact of shift patterns on fatigue? At work On the road At home

9 SUPERVISOR CARD 4 WHAT IS THE IMPACT OF SHIFT PATTERNS ON FATIGUE?

10 WHAT IS THE IMPACT OF SHIFT PATTERNS ON FATIGUE? SUPERVISOR CARD 4 The work roster is the work element that has the greatest impact on sleep (or lack of). It has a significant impact on performance, health, well-being, quality of life and morale. Fatigue levels will be influenced by: The number of continuous shifts, particularly night shifts The length of the working day (including the journey to work) The number of days off The off-duty time between working hours The quality and quantity of weekend time off The start of shift times Quick questions: A. What other factors can influence employee alertness? ANSWER: natural bodyclock rhythms, length of last sleep, time awake since last sleep, repetitiveness of work, physical effort required, stress, family issues B. At what times of day and night are people most alert? ANSWER: 08:00 12:00 and 17:00 21:00 C. At what times of day and night is the risk of fatigue higher? ANSWER: Between 14:00 and 16:00 / From 22:00 / Between 03:00 and 05:00 GO TO SUPERVISOR CARD 5: Test your fatigue levels how tired are you?

11 SUPERVISOR CARD 5 TEST YOUR FATIGUE LEVELS HOW TIRED ARE YOU?

12 SUPERVISOR CARD 5 TEST YOUR FATIGUE LEVELS HOW TIRED ARE YOU? The Sleep Debt Index is based on a scientifically-developed tool (Epworth Scale) for assessing sleep debt* and resulting sleepiness. It can be used to help employees judge their own levels of alertness and sleep debt. (*Sleep debt is the cumulative effect of not getting enough sleep. People can build up a sleep debt, but not a surplus.) Sleep Debt Index HOW LIKELY ARE YOU TO DOZE OFF OR FALL ASLEEP IN THE FOLLOWING SITUATIONS? Score yourself using the following scale: 0 Would never doze off 1 Slight chance of dozing 2 Moderate chance of dozing 3 Very good chance of dozing Sitting and reading Watching TV Sitting, inactive in a public place e.g. a theatre or a meeting As a passenger in a vehicle for an hour without a break Lying down to rest in the afternoon when circumstances permit Sitting and talking to someone Sitting quietly after lunch without alcohol In a vehicle, while stopped for a few minutes Total Score = Evaluate your total score: 0 to 5 Slight or no sleep debt 6 to 10 Moderate 11 to 20 Heavy sleep debt 21 to 24 Extreme sleep debt If your Sleep Debt Index score is between 6 and 20, you need to develop a personal fatigue management sleep plan. If your score is above 20, you more than likely have sleep problems and need to seek medical advice. GO TO SUPERVISOR CARD 6: What is in place to help?

13 SUPERVISOR CARD 6 WHAT is IN PLACE TO HELP?

14 WHAT IS IN PLACE TO HELP? SUPERVISOR CARD 6 The Anglo American Fatigue Management Standard is a set of controls aimed at preventing and reducing the risks to employees. Best practice includes: Planning shift rosters to fit best with the natural rhythms of the human body Screening employees for fatigue as they report to work Medical examinations for drivers and operators, to confirm that they are safe to work Making drinking water available to all employees Providing specially designed meals on the night shift to reduce drowsiness and the negative health effects of eating at this time of the day The Fatigue Management Guideline has been developed to help implement this new standard. It provides guidance on: Understanding the role of fatigue in incidents Recognising how tired employees are How to implement a Fatigue Management Process What s expected of supervisors and employees in helping to identify and act upon fatigue Possible controls and fatigue monitoring technologies GO TO SUPERVISOR CARD 7A: What is your role? How can you support your team?

15 SUPERVISOR CARD 7A WHAT IS YOUR ROLE? HOW CAN YOU SUPPORT YOUR TEAM?

16 SUPERVISOR CARD 7A WHAT IS YOUR ROLE? HOW CAN YOU SUPPORT YOUR TEAM? Help your teams to: Identify signs and symptoms of fatigue Check they are safe to work. Simply ask them "Are you safe to work?" Be aware of the risks and causes of fatigue during a typical working day Be aware of what to do when feeling the effects of fatigue during their shift Understand the impact of shift work on fatigue and the importance of good quality sleep to fight the effects of shift work Understand how to get good quality sleep and where appropriate involve their families so that they understand what they can do to help Always respond positively to problems of fatigue, encourage your team to be open with you and report when they are fatigued and always look for a positive outcome to any situation Understand the local processes that are in place, e.g. training, disciplinary, support, to manage fatigue at your site Understand the people management processes that come into play if people are too fatigued to work GO TO SUPERVISOR CARD 7B: What is your role? How can you support your team assessing alertness

17 SUPERVISOR CARD 7B WHAT IS YOUR ROLE? HOW CAN YOU SUPPORT YOUR TEAM ASSESSING ALERTNESS

18 SUPERVISOR CARD 7B WHAT IS YOUR ROLE? HOW CAN YOU SUPPORT YOUR TEAM ASSESSING ALERTNESS A quick way for employees to self-assess their fatigue levels is to rate their alertness at different times during the day. The Stanford Sleepiness Scale describes eight stages of tiredness from feeling active and wide awake at level one, to asleep at level 8. The Stanford Sleepiness Scale (SSS) Degree of Sleepiness Scale Rating Feeling active, vital, alert, or wide awake 1 Functioning at high levels, but not at peak; able to concentrate 2 2 Awake, but relaxed; responsive but not fully alert 3 Somewhat foggy, let down 4 Foggy; losing interest in remaining awake; slowed down 5 Sleepy, woozy, fighting sleep; prefer to lie down 6 No longer fighting sleep, sleep onset soon; having dream-like thoughts 7 Asleep 8 8 Assess your current fatigue levels. Where are you on the Sleepiness Scale? Try this with your team. If your employees score is above 3 at times when their natural bodyclocks should be at their most alert (i.e. between 08:00 and 12:00 and 17:00 21:00), this shows serious sleep deprivation. GO TO SUPERVISOR CARD 8: What can you do to help your team fight fatigue?

19 SUPERVISOR CARD 8 What can you do to help your team fight fatigue? Talk about fatigue Adequate sleep Avoid caffeine close to bedtime Regular eating Take breaks Speak to your family

20 SUPERVISOR CARD 8 What can you do to help your team fight fatigue? Don t show the card and ask the team. Based on everything you have learnt today, plus your own experience, what can you do to help your team fight fatigue? ANSWER: (lift card to reveal images) 1. Make sure that your team members understand that you want them to talk about fatigue and feel comfortable to tell you if they or a colleague are feeling fatigued 2. Remind them to get enough sleep before their shift so that they do not build up sleep debt 3. Ask them to be aware of their caffeine intake and to avoid caffeine three to five hours before sleeping 4. Remind them to eat at regular times, at least three meals per day and not to go to bed too full or hungry 5. Remind them to take a break from driving if they are feeling tired 6. Ask them to speak about fatigue with their family Thank the supervisor(s) and wish them luck running the sessions with their team(s).

21 FIGHTING FATIGUE TRACKER CARD USING THIS TRACKER CARD Use this tracker card to record which activities you have completed with your team and when. This will give you a record of what you have already explored, and what you still need to focus on. CARD 1 WHAT IS FATIGUE? CARD 2 WHY ARE WE TALKING ABOUT FATIGUE? CARD 3 WHAT ARE THE RISKS? At work CARD 4 HOW CAN YOU SPOT FATIGUE? On the road CARD 5 WHEN IS IT TIME TO STOP? At home 1 IN 3 1 IN 4 1 IN 5 Date: Date: Date: CARD 10 THE BENEFITS OF EATING HEALTHILY Exercise Date: CARD 6 CARD 7 CARD 8 WHAT CAN YOU DO TO PREVENT FATIGUE? THE BENEFITS OF SLEEP Toning and stretching Date: CARD 9 THE BENEFITS OF EXERCISE Fruit and vegetables Food WHAT CAN YOU DO WHEN YOU ARE TIRED? Sleep Wash your face Listen to the radio Stretch Cold air on your face Chewing gum Will power Bread, rice, potatoes, corn and other starchy foods Milk and dairy foods Foods and drinks high in fat and/or sugar Meat, fish, eggs, beans and other non-dairy sources of protein Date: Date: Date: THE BENEFITS OF TALKING TO YOUR FAMILY Date: CARD 13 WHEN IS FATIGUE MOST LIKELY TO OCCUR? CARD 15 CARD 14 TALK ABOUT IT AND SAVE LIVES Clocks Talking Drink Date: CARD 12 CARD 11 THE BENEFITS OF DRINKING PROPERLY TEST YOUR UNDERSTANDING OF FATIGUE What should Alex do? Talk about fatigue Each box shown here represents one of the key activities within the pack. As you complete each activity, tick the box beneath and record the date you completed it. Once you have completed all activities, please answer the questions on the other side of the card. CARD 16 WHAT ARE YOU GOING TO DO DIFFERENTLY? Sleep Food & drink Talk to the family Exercise Talk about fatigue 1 HOUR W OR Date: IS E OT PR Z 6 E ZZ HOUR 7 8 Z 10 SLE E P AFTERNOON & EVENING ShIFT 3 4 ZZ P 9 L 9 AN EE EA SL 6 M EI N 5 NAP 4 EXERC CH O 3 HOUR NIGhT ShIFT Date: 3 Z NIGHT SHIFT DAY ShIFT 2 ZZ R 9 K 10 WORK 1 S WO R K ES HT MEAL CI E IS 22 ER EX RC EX IN E 5 Z FFE 4 ZZ CA 3 AFTERNOON & EVENING SHIFT 2 Z P F ULL M EA LIG EP 1 ZZ EE DAY SHIFT NO 22 SL L SLE Date: Date: Date: Date:

22 FIGHTING FATIGUE TRACKER CARD WE D LIKE TO HEAR YOUR FEEDBACK Did you find the cards and the posters useful? How did you use them? ANSWER: What sort of discussions did they prompt? ANSWER: What did you think of the overall approach? ANSWER: How have the discussions helped your team fight fatigue? ANSWER: Once you have completed this tracker card, please hand it to your Safety Manager.

23 SAFE TO WORK? FIGHTING FATIGUE TRANSPORTATION SAFETY ENGAGEMENT ACTIVITY

24 OVERVIEW This activity is part of a campaign that covers the issues raised in the Group Transport Audit. The campaign has two phases: The first phase, Why risk it?, is helping to raise awareness of the hazards and how to identify potential transportation safety risks This second phase, Safe to work?, focuses on people s fitness to work, their skills and the suitability of transportation-related equipment needed to do their job safely. The first part of this phase is concentrating on fighting fatigue While transportation is the main theme of the campaign, the messages and activities also reinforce more general safety behaviours and safety messages (e.g. Real safety begins with me, the right to stop unsafe work, importance of managing risks etc) Its overall purpose is to help everyone: Understand the transportation risks that they face (both inside and outside of work) Comply with existing standards, rules and procedures while at work Identify what they can do to improve safety and keep themselves and their colleagues safe from harm Take action to stop unsafe activity FIGHTING FATIGUE The purpose of this pack is to help you and your team understand: What is fatigue Why it is important to focus on it What makes you fatigued How to spot fatigue What you can do to prevent fatigue What your responsibilities are The content is based on and supports the requirements of the Anglo American Fatigue Management Standard. USING THIS PACK This Fighting Fatigue card pack has been designed to help supervisors lead conversations with their teams on this issue. The pack contains 31 double sided cards. The first 11 cards are for supervisors and the remaining 20 cards are to be used with frontline teams. The cards are highly visual, very flexible to use and include short 5-10 minute activities to help teams engage on various fatigue-related topics. The cards can be used every day across a week during pre-shift meetings or together in one longer session or in batches in several shorter sessions. Real safety begins with me is the phrase we are using to emphasise and remind us that we all have responsibility for creating a safe workplace. ARE YOU Safe to work?

25 WHAT IS FATIGUE? CARD 1

26 CARD 1 WHAT IS FATIGUE? This week we are focusing on fatigue and how we can fight it. 1. ASK THE TEAM: What do you think fatigue is? ANSWER: Fatigue is defined as the state of feeling tired and weary. 2. ASK THE TEAM: What are the causes of fatigue? ANSWER: Insufficient sleep over a period of time, or poor quality of sleep is the obvious cause of tiredness or fatigue but other causes include: prolonged mental or physical work, extended periods of stress or anxiety, poor diet and lack of fitness. 3. ASK THE TEAM: Have any of you experienced fatigue? 4. CLOSE THIS SESSION: As real safety begins with each of us, we always need to ask are we safe to work? ARE YOU Safe to work?

27 Why are we talking about fatigue? CARD 2 1 IN 3 1 IN 4 1 IN 5

28 CARD 2 Why are we talking about fatigue? A comprehensive Anglo American survey of transportation safety found that fatigue was a major cause of incidents. Fatigue contributes to poor health and has been linked to a number of fatalities in our operations. Fatigue also contributes to such things as poor productivity and damage to vehicles and equipment. 1. ASK THE TEAM: How many crashes do you think fatigue is a key factor in? (1 in 3, 1 in 4 or 1 in 5) ANSWER: (1 in 3) Did you know? 1 in 3 is also the number of miners who report moderate or higher levels of chronic fatigue, which means X (do the math) of you have probably experienced moderate or high levels of fatigue. 2. ASK THE TEAM: How many of you have suffered from chronic fatigue? Chronic fatigue is not the kind of tired feeling that goes away after you rest. Rather, it is deep tiredness that lasts a long time and limits your ability to do everyday activities. Did you know? Long-term lack of sleep has the same impact on performance as alcohol in the bloodstream. 3. CLOSE THIS SESSION: As real safety begins with each of us, we always need to ask are we safe to work? ARE YOU Safe to work?

29 WHAT ARE THE RISKS? CARD 3 At work On the road At home

30 CARD 3 WHAT ARE THE RISKS? Fatigue poses many risks to every one of us at work, at home or when travelling. Even if we aren t fatigued, others may be, so it is important that we are aware of the risks and understand how we can spot the signs of fatigue in ourselves and others, and importantly, what we can do to prevent fatigue. There are many consequences associated with being fatigued such as: Reduced attention span Poor communication skills Poor decision making Reduced tolerance of others 1. SPLIT THE TEAM INTO 3 GROUPS: Give each group one of the next three cards WORK (3A), on the road (3B) or HOME (3C). 2. ASK THE TEAM: What are the risks associated with each of the consequences listed? GIVE THE GROUPS A FEW MINUTES TO DISCUSS AND THEN ASK EACH GROUP TO SHARE THEIR THOUGHTS WITH THE REST OF THE TEAM. 3. CLOSE THIS SESSION: As real safety begins with each of us, we always need to ask are we safe to work? ARE YOU Safe to work?

31 WHAT ARE THE RISKS AT WORK? CARD 3A Reduced attention span? Poor communication skills? Poor decision making? Reduced tolerance of others?

32 CARD 3A ARE YOU Safe to work?

33 WHAT ARE THE RISKS ON THE ROAD? CARD 3B Reduced attention span? Poor communication skills? Poor decision making? Reduced tolerance of others?

34 CARD 3B ARE YOU Safe to work?

35 WHAT ARE THE RISKS AT HOME? CARD 3C Reduced attention span? Poor communication skills? Poor decision making? Reduced tolerance of others?

36 CARD 3C ARE YOU Safe to work?

37 HOW CAN YOU SPOT FATIGUE? CARD 4

38 CARD 4 HOW CAN YOU SPOT FATIGUE? So how can we spot fatigue in ourselves and in others? 1. SPLIT THE TEAM INTO TWO GROUPS AND ASK ONE GROUP TO THINK ABOUT OURSELVES AND THE OTHER GROUP ABOUT IN OTHERS. Give the groups a few minutes to discuss and then ask each group to share their thoughts with the rest of the team. ANSWERS IN YOURSELF: General tiredness Falling asleep against your will (microsleep) Irritability Lost time / Forgetful In a daze / Hypnotised Tired eyes / Heavy eyelids Yawning Head nodding ANSWERS IN OTHERS: Irritability Stress / Anxiety Bad decision-making Lack of attention to detail (e.g. vehicle checks) Increased risk-taking Reduced tolerance of others Poor communication skills Did you know? Long-term chronic fatigue can also lead to depression, loss of appetite and loss of sex drive. All of which can create problems in your family life at home. Fatigue is a major hazard when driving or operating machinery. 2. CLOSE THIS SESSION: As real safety begins with each of us, we always need to ask are we safe to work? ARE YOU Safe to work?

39 WHEN IS IT TIME TO STOP? CARD 5

40 WHEN IS IT TIME TO STOP? CARD 5 Most people suffer from some form of fatigue at some time or other when they are driving. But when should you stop? 1. ASK THE TEAM: What are some of the common fatigue-related problems that people experience when driving? ANSWERS: Difficulty focusing, frequent blinking or heavy eyelids Trouble keeping your head up Hard to concentrate Can t remember the last part of your journey Miss traffic signs Feel restless, irritable or aggressive Want to sleep 2. ASK THE TEAM: What times during the day/evening do you typically feel sleepy? ANSWERS: Feeling tired or sleepy is a natural part of being a human being. People typically feel tired between 14:00 and 16:00, after 22:00 and between 03:00 and 05:00. If you must drive during these hours you need to be extra careful. 3. CLOSE THIS SESSION: As real safety begins with each of us, we always need to ask are we safe to work? ARE YOU Safe to work?

41 WHAT CAN YOU DO WHEN YOU ARE TIRED? CARD 6 Wash your face Listen to the radio Stretch Cold air on your face Chewing gum Will power

42 WHAT CAN YOU DO WHEN YOU ARE TIRED? CARD 6 Most people suffer from some form of fatigue at some time or other when they are driving. 1. HOLD UP THE CARD AND ASK THE TEAM: Which of these will help to relieve driver tiredness? Washing your face Cold air on your face Listening to the radio Chewing gum Stretching Will power ANSWER: These things might make you feel more awake in the short term, BUT none of them will actually get rid of driver tiredness. The only thing that will cure fatigue is uninterrupted sleep. 2. CLOSE THIS SESSION: As real safety begins with each of us, we always need to ask are we safe to work? ARE YOU Safe to work?

43 WHAT CAN YOU DO TO PREVENT FATIGUE? CARD 7

44 CARD 7 WHAT CAN YOU DO TO PREVENT FATIGUE? 1. ASK THE TEAM: Look at these five pictures. WHAT DO THEY TELL YOU ABOUT WHAT YOU CAN DO TO PREVENT FATIGUE? ANSWERS: A healthy lifestyle is key to preventing fatigue. That means: A good amount of uninterrupted sleep Exercising regularly Involving your family Eating well and at the right times Drinking plenty of water and not drinking caffeine or alcohol too close to bedtime Your family can have a huge impact on these things. Help your family to help you. Talk to your family about your job and how important it is that you are not tired when you go to work. 2. CLOSE THIS SESSION: As real safety begins with each of us, we always need to ask are we safe to work? ARE YOU Safe to work?

45 THE BENEFITS OF SLEEP CARD 8 Sleep

46 CARD 8 THE BENEFITS OF SLEEP 1. ASK THE TEAM: Can you spot the five things in this picture that prevent a good night s sleep? ANSWERS: Curtains open Radio on Pet in room TV in room Light on Did you know? Keeping a regular bedtime and having a regular, relaxing bedtime routine can help prevent fatigue. 2. ASK THE TEAM: What do you think is the minimum amount of sleep you should have? ANSWER: Research shows that less than 6 hours sleep in the 24 hours before work and/or more than 16 hours of being awake can significantly increase the likelihood of fatigue and mistakes at work. Studies have also shown that safety declines with time on shift for instance, the likelihood of an incident roughly doubles after 10 hours compared to the first 8 hours. 3. CLOSE THIS SESSION: As real safety begins with each of us, we always need to ask are we safe to work? ARE YOU Safe to work?

47 THE BENEFITS OF EXERCISE CARD 9 Exercise Toning and stretching

48 CARD 9 THE BENEFITS OF EXERCISE Regular exercise can help you to keep fit, healthy and alert. 1. ASK THE TEAM: Vigorous exercise makes your heart beat faster can you think of any examples? ANSWERS: Swimming, running, cycling, a brisk walk etc Toning and stretching exercises are simple exercises that you can do while sitting or standing. Did you know? There are a number of exercises that you can do at work to help fight fatigue. Hold each of the following positions for seconds. Repeat 2-3 times. 2. DEMONSTRATE THE FOLLOWING SIMPLE EXAMPLES: 3. CLOSE THIS SESSION: As real safety begins with each of us, we always need to ask are we safe to work? ARE YOU Safe to work?

49 THE BENEFITS OF EATING HEALTHILY CARD 10 Food Fruit and vegetables Bread, rice, potatoes, corn and other starchy foods Milk and dairy foods Foods and drinks high in fat and/or sugar Meat, fish, eggs, beans and other non-dairy sources of protein

50 THE BENEFITS OF EATING HEALTHILY CARD 10 Healthy eating is an important part of fighting fatigue. This plate has been divided into five segments that represent the amount of each of five food groups that are important for a balanced diet. 1. ASK THE TEAM: Which of the five food groups do you think go in each sector on the plate? ANSWERS: Fruit and vegetables Bread, rice, potatoes, corn and other starchy foods Milk and dairy foods Foods and drinks high in fat and/or sugar Meat, fish, eggs, beans and other Did you know? A light meal or healthy snack prevents blood sugar level from falling Protein such as peanuts, a protein shake, low fat dairy products (such as yoghurt), fish or meat combats fatigue. Healthy eating is not only about what you eat but also when you eat. Remember not to eat too close to bedtime to avoid indigestion. ARE YOU Safe to work? 2. CLOSE THIS SESSION: As real safety begins with each of us, we always need to ask are we safe to work?

51 THE BENEFITS OF DRINKING PROPERLY CARD 11 Drink

52 CARD 11 THE BENEFITS OF DRINKING PROPERLY Drinking plenty of fluids prevents dehydration and choosing the right things to drink is important. 1. ASK THE TEAM: Which drinks are good for you and which are not? ANSWER: Water and coffee are the best drinks to help you fight fatigue. Most of the drinks shown are OK in moderation, but some, such as sugary drinks can have an adverse effect on you. 2. ASK THE TEAM: Caffeine drinks such as coffee, are not good close to bedtime. How many hours before bedtime should you stop drinking caffeine? (3,4,5 or 6) ANSWER: It depends on your body but you should stop drinking caffeine drinks at least 3 hours before bed and for some people it is as much as 7 hours! 3. ASK THE TEAM: Drinking plenty of water is great for fighting fatigue. How many glasses of water should you drink every day? (4, 6, 8 or 10) ANSWER: 8 glasses or 2 litres is recommended 4. CLOSE THIS SESSION: As real safety begins with each of us, we always need to ask are we safe to work? ARE YOU Safe to work?

53 THE BENEFITS OF TALKING TO YOUR FAMILY CARD 12 Talking

54 THE BENEFITS OF TALKING TO YOUR FAMILY CARD 12 Your family can play a big part in helping you fight fatigue. Especially in families with very young children and where perhaps your husband or wife is on a different work schedule. 1. ASK THE TEAM: What can you do to help your family understand how important your home life is in creating a safe work life? ANSWER: Plan a good time to talk to your partner/children about the importance of you getting enough uninterrupted sleep (and the implications if you don t) Agree some simple family rules for respecting rest time (e.g. no loud music at certain times, having friends round etc) Post your work schedule in a place where your partner/children can see it Discuss your schedule with your partner/children so they know in advance when you are working or are having time off Leave a written or phone message for your partner/children to let them know that you are home but resting/sleeping (so please do not disturb) Try to eat some meals together so that you can discuss what is happening at work Talk with your partner/children in advance about family events so they don t clash with when you need rest Help your family feel that you re all in it together in keeping you safe 2. CLOSE THIS SESSION: As real safety begins with each of us, we always need to ask are we safe to work? ARE YOU Safe to work?

55 WHEN IS FATIGUE MOST LIKELY TO OCCUR? CARD 13 Clocks 1 HOUR FULL MEAL EXERCISE SLEEP Z Z Z Z Z Z WORK WORK LIGHT MEAL Z Z Z 2 EXERCISE SLEEP 6 NAP PROTEIN MEAL EXERCISE WORK Z Z Z Z Z Z SLEEP NO CAFFEINE ANCHOR SLEEP 2 HOUR 3 HOUR Day shift Afternoon & evening shift Night shift

56 WHEN IS FATIGUE MOST LIKELY TO OCCUR? CARD 13 Certain times of the day can be identified as fatigue zones those periods when you are more likely to be fatigued. These depend upon the shift you are working and the associated sleep and meal times you have. 1. ASK THE TEAM: Do you know when you are at greatest risk of fatigue? Can you identify where the 3 fatigue zones are on the 3 clocks? ANSWER: day shift FULL MEAL EXERCISE SLEEP Z Z Z FATIGUE Z Z Z WORK FATIGUE Afternoon & evening shift WORK LIGHT MEAL Z Z Z 2 EXERCISE SLEEP 6 NAP PROTEIN MEAL EXERCISE WORK Night shift Z Z Z Z Z Z SLEEP NO CAFFEINE ANCHOR SLEEP FATIGUE 2. ASK THE TEAM: What can you do to fight fatigue during the periods of greatest risk? ANSWER: Be more aware of your own behaviour/actions and that of others. ARE YOU Safe to work? 3. CLOSE THIS SESSION: As real safety begins with each of us, we always need to ask are we safe to work?

57 TALK ABOUT IT AND SAVE LIVES CARD 14 Talk about fatigue

58 TALK ABOUT IT AND SAVE LIVES CARD 14 At some point we will all be fatigued at work. Perhaps through illness, lack of sleep or lifestyle. When you are fatigued it is important that you talk about it tell your supervisor and your colleagues. One fatigued person on the team puts the whole team at risk. One fatigued driver could kill themselves or one or more of their colleagues. If you are fatigued you MUST tell a colleague and/or your supervisor. Likewise, if you see a colleague who appears fatigued speak to them about your concerns and/or speak to your supervisor. Some of you may be concerned that you will be in trouble BUT this is NOT the case. The least you can expect from (me) your supervisor is a positive, open, supportive discussion. 1. ASK THE TEAM: What are the options for a supervisor when a team member tells them they are too tired to work? ANSWERS: Take a break Drink water or energy drinks Go home and rest 2. CLOSE THIS SESSION: As real safety begins with each of us, we always need to ask are we safe to work? ARE YOU Safe to work?

59 TEST YOUR UNDERSTANDING OF FATIGUE CARD 15 What should Alex do?

60 TEST YOUR UNDERSTANDING OF FATIGUE CARD 15 Read the following story to the team: Alex had just had his second child. He was working long night shifts and his sleep had been interrupted by the baby s crying for weeks. The lack of sleep was catching up on him, making him irritable and stressed. At work he found it increasingly hard to stay awake at the wheel, but felt that he couldn t take a break because he didn t want to feel like he was letting the team down or slowing productivity. But by continuing to work in a state of extreme fatigue, he was putting his team in grave danger. 1. ASK THE TEAM: What do you think Alex should do? Start by thinking about what he should do at home? ANSWERS: Sleep in a different room Stay with a friend or relative for a few days Wear ear plugs Now what should Alex do at work? ANSWERS: Tell his supervisor and team Ask his colleagues to keep an eye on him Ask for extra breaks or time off 2. CLOSE THIS SESSION: As real safety begins with each of us, we always need to ask are we safe to work? ARE YOU Safe to work?

61 WHAT ARE YOU GOING TO DO DIFFERENTLY? CARD 16 Sleep Food & drink Talk to the family Exercise Talk about fatigue

62 WHAT ARE YOU GOING TO DO DIFFERENTLY? CARD ASK THE TEAM: I WOULD LIKE EACH OF YOU TO MAKE ONE COMMITMENT THAT YOU WILL STICK TO AT HOME AND ONE AT WORK: What are you going to do differently at home and at work? 2. CLOSE THE SESSION: Thanks for your attention and input throughout these sessions. REMEMBER TO LOOK AFTER YOURSELF AND LOOK AFTER EACH OTHER. ALWAYS ASK - ARE YOU SAFE TO WORK? ARE YOU Safe to work?