Driver Tiredness K ills. Goals of this training. To raise your awareness of the dangers of driver tiredness To challenge some of the myths we have about driver tiredness To provide you with effective countermeasures to enable you to cope with the problem. Do you ever feel like
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To raise your awareness of the dangers of driver tiredness
To challenge some of the myths we have about driver tiredness
To provide you with effective countermeasures to enable you to cope with the problem
this after lunch?
Impairment due to prolonged physical or mental work
Solution: Rest (not necessarily sleep)
The likelihood of falling asleep
Solution: Sleep (rest is not sufficient)
Facts and figures…
Driver tiredness kills
Performance after 18 hours of wakefulness is comparable to that of a drunk driver.
Actual number of sleep related accidents
Time of day
When do tiredness-related accidents occur?
Who is most at risk?
Causes of Driver Tiredness hour period
Sleep is vital
The body clock and hour period
Wake hour period
Time of day (hours)
A good night’s sleep…
A hour periodlcohol
Causes early morning awakening and disturbed sleep
Worsens existing sleepiness
Designed for “short-term” use
Effects can last too long and make you sleepy at work
Can have side effects
Smallest dose, shortest time, supervised by your doctor
Alcohol, drugs & sleep
Bought without prescription, but many can cause significant daytime sleepiness
Colds and flu
Allergies (e.g. hay fever)
Often contain medicine used to aid sleep
Obstructive Sleep Apnoea
Sleep apnoea daytime sleepiness
Sleep apnoea affects 5% of the general population and at least 20% of truck drivers
Time for a brake… daytime sleepiness
Have you ever felt yourself falling asleep at the wheel? daytime sleepiness
What do you do to cope with driver tiredness?
“HIGHWAY HYPNOSIS” daytime sleepiness
Doesn’t exist - just another name for
These will not keep you awake…
“Cold air will keep me awake” daytime sleepiness
Myths about tiredness
“I’ve been daytime sleepinessthis tired before,
and I can cope”
Myths about tiredness
Effective Countermeasures daytime sleepiness
Organizational daytime sleepiness
Health and safety
Fitness to work
Life outside work
A healthy lifestyle
Dark room – daytime sleepinessmask/heavy curtains
Quiet room – -turn off the phone
- Do not disturbsign on front door
- ear plugs
- white noise machines (e.g. fan)
Cooltemperature – 65o F
Comfortable bed – firm, supporting, check condition
The ideal sleep environment
Plan your journey and take a break every 2 hours daytime sleepiness
If you are feeling tired STOP DRIVING
Park somewhere safe
Call your scheduler if necessary
Have a couple of cups of strong coffee
Followed by a 15-20 minute nap
Remember that this is an emergency measure
On the road
Use of caffeine
The Power Nap daytime sleepiness
When: daytime sleepiness
You are fighting to keep your eyes open?
You find it difficult to concentrate?
You are repeatedly stretching and yawning?
You keep adjusting your driving position?
Your head is nodding?
When would you take a break from driving?
Willpower and sleep daytime sleepiness
Finding it difficult to concentrate daytime sleepiness
Adjusting driving position
Stretching and yawning
Fighting to keep eyes open
Now… when would you take a break?
Many accidents occur close to destinations
We naturally relax and unwind after a long day and as we get close to home
Gives the body a signal that it is safe to sleep
Don’t be tempted to push on - STOP. Take a break.
Minutes from home?
When working shift work
try to get as much sleep as you would on a day off
ask your family to help you get adequate sleep
when on nights, try not to delay this sleep to later in the day
Listen to your body
If you feel sleepy and circumstances allow -
Getting enough sleep
QUIZ the wheel
Let’s get an early start… the wheel
Fatigue has biological causes the wheel
The effects of sleep loss build up
If you ignore sleepiness, in the end you will fall asleep uncontrollably
Two full nights in a row of good sleep are needed for recovery
The body clock programs us to sleep at night
The body clock does not adapt to night work
There is no single, simple answer to fatigue problems
These are recommendations – find what works for you
Improve your own situation… now!!!
Key Points - Summary
How long will you survive? the wheel
No food – 3 to 4 weeks
No water – 3 to 4 days
No shelter – 3 to 4 hours
No sleep when driving –
3 to 4 seconds