FIGHTING MINER FATIGUE ON UNUSUAL WORK SCHEDULES: A Worker Perspective

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FIGHTING MINER FATIGUE ON UNUSUAL WORK
SCHEDULESA Worker Perspective

• Jon Wagner, Mine Safety Instructor
• Hibbing Community College

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Have you ever felt fatigued? Where you just know
that you are not able to do your best because of

• Tiredness?
• Boredom?
• Mental distractions?
• Drowsiness?
• Lack of concentration?
• Feeling stressed?
• Do you think these conditions can lead to
  accidents, injuries, and fatalities?

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The overwhelming majority of mine workers
surveyed said YES to both questions.
?
?
The next questions
?
What causes fatigue? and What can be done to
prevent it?
?
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• lack of sleep
• long work hours
• shift rotation
• noise
• vibration
• boring work
• too much stress
• alcohol
• drugs
• worries
• illness
• advancing age

FATIGUE
LACK OF ALERTNESS
INATTENTIVENESS
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WORK SCHEDULE Rotations Hours
Off Days
JOB LIFE Mood Health Safety
Productivity
HOME LIFE Eating Sleeping
Family Recreation
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Fatigue is the loss of physical, mental, or
emotional energy due to time on task.
Fatigue can also be affected by factors off the
job, such as

• general health fitness
• sleep quantity, quality
• social interaction
• diet and nutrition
• alcohol and drug usage

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PERSONAL PROBLEMS WITH UNUSUAL WORK HOURS

• Sleep Disorders
• Gastrointestinal Disorders
• Coronary-Artery Disease
• Mood Disorders
• Eating Difficulties

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HOW CAN WE ADJUST TO THE STRESS OF WORKING LONG
HOURS?
Work with management to

• Change the nature of the job--provide variety,
  change of pace, work breaks.
• Change the job environment--reduce stressful
  exposures.
• Modify the work schedule--find win-win
  situations where all can benefit.

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HOW CAN WE ADJUST TO THE STRESS OF WORKING LONG
HOURS?
1) Work with management on Job Life issues. 2)
Learn how to cope with these Home Life issues,
including
a) SLEEP STRATEGIES b) DIET and
NUTRITION c) FAMILY and SOCIAL INTERACTION d) HEAL
TH and FITNESS e) SMOKING CESSATION f) STRESS
MANAGEMENT g) DRUG and ALCOHOL COUNSELING
3) Use methods to fight fatigue during the work
shift.
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HOW TO COPE WITH LONG HOURS
a) SLEEP STRATEGIES

• Plan your sleep time--be consistent--and dont
  alter it! This gets more important for those in
  their 40s or older.
• Limit the size of the meal just before
  sleep--stay away from heavy, greasy foods and
  caffeine. Limit alcohol--it induces sleep, but
  the sleep becomes disturbed and less refreshing.
• Develop a good sleeping environment, including

- heavy shades on the windows to darken the
room. - a cool room using a fan or air
conditioner. - keeping windows closed to shut out
noise. - a quiet room with carpets, acoustical
tiles, and tape deck or white noise
machine to mask noises. - a comfortable
bed. - an on-off switch for the phone and
doorbell.
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HOW TO COPE WITH LONG HOURS
a) SLEEP STRATEGIES (contd)

• Avoid getting locked into commitments during
  sleep time.
• Leave time for a brief nap before starting the
  night shift.
• Learn relaxation techniques and routines.
• Use earplugs or earphones if noise is bothersome.
• Train children to respect your sleep hours and
  play away from your bedroom door.
• Make sure your family, friends, and neighbors are
  aware of and respect your sleep schedule.
• If you cant fall asleep within 20 minutes, get
  up and read, listen to music, watch TV for a
  while until drowsy.

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HOW TO COPE WITH LONG WORK HOURS
b) DIET AND NUTRITION STRATEGIES

• Problems for shift workers--disruption of meal
  timing changes in number of meals eaten per day
  reliance on caffeine increased use of alcohol,
  caffeine, and cigarettes inappropriate appetite.
• More problems--reliance on fast foods eating
  habits disrupting sleep and upsetting stomachs
  poor availability of hot, nutritious meals at
  night. Some solutions...
• Eat more fiber, green vegetables, legumes, fruit.
• Eat less fat, sodium.
• Eat hot meals on night shift.
• Complement diet with exercise.
• For sleep, eat low-fat, high-carbohydrate meals,
  including pasta, ice cream, potatoes, etc.

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HOW TO COPE WITH LONG WORK HOURS
b) DIET AND NUTRITION STRATEGIES (contd)

• Timing is important--digestive juices have
  circadian (daily) rhythms. Try to eat at the
  same times each day.
• If you eat late, eat light. Try low-fat foods,
  poultry, fish, pasta, vegetables, and fruit.
• If you work nights, eat light foods throughout
  the shift. Try yogurt, soups, toast, and fruit.
  Candy, pop, and chips will give quick energy, but
  then leave you more tired than before.
• Avoid heavy, greasy and spicy foods at night --
  ?hold the onions.
• The effects of alcohol follow a circadian
  rhythm--be careful when drinking during unusual
  hours.
• Alcohol is a sleep robber -- dont use it as a
  sleep aid.
• Stop caffeine consumption at least four hours
  before bedtime.

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HOW TO COPE WITH LONG WORK HOURS
c) FAMILY AND SOCIAL INTERACTION

• Problem Family stress--greatest among those
  with pre-school children who long for a normal
  life.
• Problem Lack of effective communication.
• What happens when you try to communicate when
  youre tired and crabby?
• Ships passing in the night.
• Problem Limited involvement in traditional
  family celebrations and events.
• Friends on the same schedule and friends outside
  of work.
• Train friends to learn your schedule and plan
  events accordingly.

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HOW TO COPE WITH LONG WORK HOURS
c) FAMILY AND SOCIAL INTERACTION (contd)

• Plan time to communicate plan family time in
  advance post your work schedule leave written
  or taped messages for your family.
• Try to eat some meals together.
• Know when to confront and when not to
  confront--but dont postpone indefinitely.
• Negotiate with family in advance.
• Teach your family how critical your home life is
  toward a safe work life.
• Were in this together.

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HOW TO COPE WITH LONG WORK HOURS
d) HEALTH AND FITNESS

• Role of exercise--
• fights obesity, heart disease, diabetes,
  circulatory disease--all contribute to fatigue.
• helps handle job stress.
• should be aerobic--snowmobiling and fishing dont
  count!
• Physical fitness can help prevent work injuries.
• Daily exercise enhances sleep quantity and
  quality.
• Recommended Aerobic exercise 20-30 minutes per
  day, 3-4 days a week.

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HOW TO COPE WITH LONG WORK HOURS
e) SMOKING CESSATION f) STRESS MANAGEMENT g)
DRUG and ALCOHOL COUNSELING
Miners who successfully participate in the above
programs can expect a healthier lifestyle, a
more satisfying family life, and better
safety performance at work. Ask your employer or
health insurer if these programs are available
to you--these can be important!
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FIGHTING FATIGUE WHILE DRIVING
How do you stay awake when driving? What do you
do? Some answers offered from 4,000 miners in
Wisconsin--
1) Roll down the window. 2) Turn up the heat or
cold. 2) Stick your head out the window. 3)
Turn up the radio. 4) Sing and yell. 5) Drink
some DEW/COKE/JOLT. 6) Sip some coffee. 7)
Speed up! 8) Exercise in your seat. 9) Have
another beer--(This is WI) 10) Chew gum. 11)
Slap yourself in the face.
What should you do instead? TAKE A
BREAK -- Use it to eat, nap, or exercise!
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FIGHTING FATIGUE AT WORK
What should you do?
1) Acknowledge that youre having trouble--alert
someone you trust. 2) Do something
different, if possible-- a) different job task
e) do maintenance task b) coffee break f) get
exercise -- check equipment fluids,
c) different machine do mid-shift inspections,
wash d) fill out paperwork windows,
etc.
3) Communicate with someone, especially if you
have radio contact. 4) Take lunch, if
possible. 5) Nap? Catnaps are rarely accepted by
management, but used by many night workers in
all industries....may be grounds
for dismissal. 6) If nothing works--contact your
supervisor. Your safety and the safety of your
coworkers are most important.
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Even with long hours, its possible and necessary
to work safely and productively then, go home
and live a rich and healthy life. This takes
planning and increased attention to getting
adequate sleep and nutrition.
DO IT--for you and your family.