Fatigue Based on information from FAA briefing prepared by Thomas E. Nesthus, Ph.D.
What is fatigue? ICAO s definition: A physiological state of reduced mental or physical performance capability resulting from sleep loss or extended wakefulness, circadian phase, or workload (mental and/or physical activity) that can impair a crew member s alertness and ability to safely operate an aircraft or perform safety related duties. Fatigue interacts with sleep/wake history, circadian rhythms, workload, environmental and individual factors
Symptoms: Physical, Mental and Emotional Forgetfulness Poor decision-making Slowed reaction time Reduced vigilance Poor communication Impaired mood Nodding off Becoming fixated, apathetic or lethargic Drowsy, weary or sleepy feeling Low motivation Short-tempered, irritable or grumpy Yawning and eye-rubbing
Who in our squadron is likely to be fatigued? Senior members Especially those who participate in Falcon Virgo missions Cadets Teenagers in general are one of the most fatigued groups of people in our nation Teens require an average of 9 hours of sleep each night, but school, extracurricular activities and homework usually take up more than 15 hours each day
Primary Contributors to Fatigue Circadian rhythms and rhythm disruption Sleep history and length of continuous wakefulness You can t stockpile sleep: as the length of time you re awake increases, your level of alertness decreases Restricted or disrupted sleep and sleep loss Sometimes, our sleep has been disrupted even if we don t wake up (e.g. our spouse is restless or snores, sleep apnea)
Secondary Contributors to Fatigue Schedules Environment Workload Time Zone Crossings Sleep Disorders, Stress, Illness Lifestyle Personal Responsibilities
How Fatigued Are You? Fatigue is very common Most people are more fatigued than they realize Similar to alcohol intoxication, studies have shown that fatigued people don t realize just how impaired their performance really is
Major Fatigue Factors Time of Day: alertness reduction 1400-1700 and more so between midnight and 0600 Circadian rhythm set by light/dark Acute Sleep Debt: < 8 hrs sleep (for adults) or <9 hrs sleep (for teens) in the last 24 hours Cumulative Sleep Debt: builds up over work or school week when sleep is restricted Continuous Hours Awake: >17 hrs since last major sleep period, performance degrades comparable to 0.05% BAC (>24 hrs = 0.10 BAC) Workload and Time on Task: Work intensity; Continuous time doing a job without a break
Managing/Mitigating Fatigue The best way to prevent and/or recover from fatigue is to get enough sleep! Other methods can also help
Sleep Quality and Quantity Preferable to obtain sleep in a single block, but if you can t naps can help Adequate sleep = should be able to sit quietly during the day and remain alert even when bored
Sleep Debt Sleep loss accumulates and becomes cumulative sleep debt that must be repaid e.g. Losing 1 hr of sleep each night during the week Recovery sleep is deeper (so sleep debt does not need to be repaid hour for hour) At least two nights of uninterrupted sleep usually helps restore alertness (but you may need more) Most people will sleep anywhere from 8-12 hours when recovering from a sleep debt Allow your body to determine when it has received enough sleep and to wake up naturally
Resisting Fatigue Alternate high-low workload tasks Engage in conversation during monotonous phases Take frequent breaks Breaks tend to be more restorative when taken outside of immediate work environment Keep well hydrated and eat properly Minimize unnecessary noise and vibration Avoid frequently working more than 12 hours Keep sleep schedule as regular as possible
Maintaining Alertness Take a 15-20 minute power nap (allow 15-20 minutes to recover from sleep inertia) Drink caffeine 15-30 minutes before your activity (note: caffeine masks fatigue but does not eliminate it) Nap in afternoon when you re naturally tired or close to your work start time (particularly before midnight)
Good Sleep Habits Schedule sleep: make it a priority Establish a bedtime routine Use relaxation techniques Try a quiet activity Comfortable bed Don t eat or drink too much before bedtime--eat or drink just enough to satisfy you Use bed only for activities related to sleep--no billpaying, working/playing on computer, etc If you can t sleep, get out of bed, keep lights dim, and do something relaxing
More Techniques for Good Sleep Keep bedroom dark and cool Block out noise Point clock away from you Get regular exercise, but avoid exercising within 2 hrs of bedtime Stay hydrated Avoid alcohol for at least 2 hours before bed Avoid nicotine for at least 1 hour before bed Turn off phone while sleeping Eat right
Quiz For safety credit, email sharbowy@gmail.com with your name, CAP ID, and the answer to the following question: Name one situation in your near future that you can foresee may result in fatigue, and list some countermeasures you will take to manage/mitigate that fatigue.