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(CLICK
FOR MORE)
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Causes
of fatigue: |
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•
Sleep
factors
•
Work
factors
•
Time
of day factors
•
Physical
factors
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Tips
for managing fatigue: |
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•
Talk to
your scheduler/manager about your shifts
•
Get enough
quality sleep
•
Plan your
stops ahead
•
Make the
most of your rest stops
•
Set a regular
sleep and waking schedule
•
Recognize
the signs of fatigue
•
Repay the
sleep debt
•
Look after
your health
•
Avoid alcohol
before or during your trip
•
Don't believe
the myths
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Tips
on driving safely • Regulations
Revised • What
Causes Fatigue? • Tips
for Fatigue
Truck drivers deliver a great
number of goods from coast to coast. Most of these drivers are careful
and courtesy to the "4-wheelers" and other trucks on the
road. Too frequently they also have to deal with unrealistic deadlines
to get materials delivered. Some truck drivers also have reported
to us that the conditions of their trucks are below standards, but
they have to keep moving. Job security, insurance benefits, and
the rights to disagree with their "boss" vary from state
to state. In some states, if a truck driver complains about their
working conditions, they can be dismissed.
Roll on Safely Alabama has one
goal: Safer Highways for all vehicles no matter how many wheels
that carried them. By joining together, truck drivers, consumers
and safety organizations can make a difference.
We would like to hear from truck
drivers about the problems you face and concerns you have about
being "caught in the system" and your legal rights.
Read just some of the issues
we've heard about so far:
"Everything you have
has been moved by a truck at one time or another. And, no, we
are not rich people..most of us live pay to pay."
"There is not a job
in the world that doesn't depend on a trucker and the trucking
industry."
"... a truck brings
just about everything you own, from the bed you sleep on to the
food you eat... Its not just trucks that cause accidents, it is
the uninformed motoring public and your split speed limits."
"...many of them (the
truck drivers) have lost their families due to being gone away
from home to make a dollar to make ends meet."
"I have been driving
an 18 wheeler for 45 years and the only two accidents that I have
had were 100% the fault of the 4 wheeler. (durng one incident)
I got on my horns and she kept turning and instead of T boning
the pickup I turned with it and rolled my truck, getting hurt
but spared the driver and passanger of the pickup. The trooper
report indicated that the pickup was 100% at fault. It took 4
months and $15,000 before I was able to get back going."
Revised
Hours of Service regulations
Read how now even longer driving hours are being institutionalized
by the government.
SOURCE: http://www.fmcsa.dot.gov/Home_Files/hos/hos_enforcement_nov24-03.htm
*
Tips for Driving Safely
- Have you been tailgating?
- Are you changing lanes for
no apparent reason?
- Are you having a difficult
time maintaining a constant speed?
- Are you braking for no apparent
reason?
- Are you driving on the white
lines?
- Do you keep jerking the wheel
to stay in your lane?
- Have you drifted onto the
shoulder of the roadway?
- Are you constantly shifting
in your seat?
- Did you roll down your window
for some fresh air?
- Are oncoming headlights bothering
you?
- Are your eyes closing or
going out of focus by themselves?
- Are your eyes starting to
burn?
- Are you having wandering
or disconnected thoughts?
- In the last hour, did you
calculate the exact time you would arrive at your destination?
- Have you adjusted your radio
more than once in the last hour?
- Do you need stimulants to
stay alert (caffeine, coffee, soda)?
- Did you forget to turn off
your turn signal from the last lane change?
- Are other vehicles getting
on your nerves? Are you not aware that you are being passed by
other vehicles?
- Are you not able to remember
the last warning sign you passed?
If you answer "yes" to four
or more of these questions, you are starting to experience fatigue.
Events are happening around you that require your full attention.
If you are fatigued you are not able to respond quickly to events
as they occur. A situation could rapidly develop that you may not
be in a position to correct or deal with safely. When you recognize
these symptoms of fatigue it's time to take a break! Please drive
safely!
*
SOURCE: PARENTS AGAINST TIRED TRUCKERS
What causes
fatigue?
Sleep
factors
Getting
less sleep than you need.
Not getting enough sleep before your first shift or between shifts
will increase the chance of fatigue.
Lack of sleep over a number
of days. Lack of sleep can build up over a number of days
this is called 'sleep debt'. The more sleep debt you accumulate,
the quicker you become fatigued on a long haul. As a result, you're
more likely to become fatigued during a shift at the end of the
week, than a shift at the beginning of the week.
Work
factors
Long
driving hours. Long
work hours, especially over more than one day, can lead to fatigue.
Night time driving. Driving
at night can put extra stress on your body, as this is usually when
you're ready to sleep.
Irregular hours and early
starting times. Rosters that make it hard to get enough refreshing
quality sleep can lead to fatigue.
Tight scheduling. Stressful
work with tight schedules contribute to fatigue.
Insufficient time to recover.
Fatigue can also be caused by not having enough time to rest and
recover between shifts.
Doing non-driving physical
work. Work such as loading and unloading, as well as heavy lifting
can add to the onset of fatigue.
Poor driving conditions.
Some of the following conditions can also affect your concentration
and therefore make driving more difficult.
- hot weather (hot & stuffy
in the cabin)
- wet weather
- noise
- monotonous driving
- driving on very familiar
roads
Time
of day factors
Working
when you should normally be asleep.
There are times of day when your body wants to rest or be asleep
(such as in the early hours of the morning). This is because our
bodies are programmed to operate on a 24-hour cycle. When the sun
goes down, your body reacts by preparing for sleep. After midnight,
your 'body clock' automatically starts to reduce your body temperature
as well as your physical alertness so that you can sleep. The other
time when your body wants to sleep is 'siesta' time in the early
afternoon after lunch. These are particular danger times for fatigue
and especially microsleeps.
Trying to sleep during the
day. Your programmed 'body clock' is a key reason as to why
it can be harder to sleep during the day than at night. When the
sun is out, daylight signals to your body to be more alert and awake.
Trying to rest during this time means sleep is less refreshing for
the body.
Physical
factors
Poor
health and fitness.
Being unfit or overweight can mean that driving is more draining.
Other conditions such as diabetes, if they are not treated, can
also make you feel tired and fatigued.
Emotional issues. Stress
can affect you in many ways, one of which is the ability to cause
your body to become fatigued more quickly.
Sleep disorders. Some
people suffer from sleep disorders such as 'sleep apnea'. This is
where breathing stops and starts during sleep, causing sleep to
be less refreshing than it normally would be. If you snore loudly,
wake up still tired, fall asleep unexpectedly, or your partner notices
you stop breathing during the night - you may have sleep apnea.
If you think you are suffering from sleep apnea, see your doctor
for advice.
Tips for managing
fatigue
Now you know what causes fatigue,
you can recognize the risk factors that are involved for you as
a professional driver. It is therefore recommended to take action
before fatigue sets in. This can be done in a number of ways.
Talk
to your scheduler/manager about your shifts
- Never agree to a roster where
you have to drive longer than legal hours.
- Make sure your shifts include
the allowance for sleep at night.
- Make sure your trips include
plenty of time for breaks and recovery from long stints on the
road.
- Discuss what action you
can take if fatigue sets in and you are unlikely to meet your
deadline.
Get
enough quality sleep
- Take an afternoon nap before
starting back on a night shift so that you are more refreshed.
- Ensure you have a good night's
sleep before you start your trip.
- Take rests early on in the
trip, before you start feeling fatigued.
Plan
your stops ahead
- Plan your trip ahead of time
to allow for stops.
- Make sure your schedule has
enough time for at least the legal breaks and more if you need
them.
- Plan your rest stops to happen
before you start feeling fatigued.
- Plan to take your rest breaks
when your body clock tells you to sleep (e.g. night/early morning).
Make
the most of your rest stops
- When you do stop, get out
and stretch your legs, or go for a quick walk.
- Try to have something to
eat and drink on breaks, but avoid high calorie or fatty foods.
- Take the time to really rest
your mind and body from driving.
Set
a regular sleep and waking schedule
- Try to set a regular pattern
of sleeping and waking for every day of the week.
- If you do shift work, try
to make your sleeping and waking patterns as regular as possible.
And stick to your pattern so your body can get use to it.
- After your last night shift
try to sleep for only two to three hours on the first morning
and then get a good long sleep that night and the next.
Recognize
the signs of fatigue
- Be aware of the causes and
effects of fatigue so you can predict when you will become fatigued.
- Don't try to push on, especially
in those danger times of late night and early morning.
- Stop and rest as soon as
you realize you are becoming fatigued, or before if possible.
Repay
the sleep debt
- Plan for shorter shifts and
more breaks toward the end of the week as your sleep debt increases.
- Try to have at least two
nights of good sleep to make up for sleep you may have lost in
the past few days.
Look
after your health
- Try to stick to a healthy
diet.
- Try to keep active by exercising
regularly.
- See your doctor if you have
any problems that may affect your driving or sleeping.
Avoid
alcohol before or during your trip
- Alcohol in your system not
only slows your reactions, it also increases the onset of fatigue.
Don't
believe the myths
- 'A couple of cups of
coffee and I'm fine'. Drinking coffee or caffeinated drinks
does not stop fatigue. You may feel more awake for a short period,
but over time you will be as fatigued, or more so than before.
- 'I just turn on the radio,
open the window or talk on the CB'. Distracting yourself from
how tired you are will not stop fatigue. These diversions won't
stop you losing concentration or falling asleep if your body is
fatigued.
- 'Slamming my finger in
the door always works a treat'. Although the short-term pain
may wake you up, fatigue will soon set in when this wears off.
- 'A few pills will get
me there'. It's illegal to drive under the influence of drugs.
But apart from the legal implications, taking drugs can be very
dangerous to your long-term health, leading to high blood pressure
and other problems. Illegal drugs, like speed, can also have an
unknown quality and strength - making it easy to overdose. The
fact is, rest and sleep are the only cures for fatigue. Drugs
simply mask the effects of fatigue and will leave you even more
tired when they wear off.
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