We know that fatigue isn’t the most exciting topic to talk about, but it’s an important one, especially when in context to the workplace. Fatigue is not just feeling tired or sleepy. It’s the state of mental and/or physical exhaustion, which reduces a person’s ability to safety perform their job. It can occur because of sustained mental or physical activity, sleep loss and/or disruption of your internal body clock.

1. Injury Prevention:
Managing fatigue in your workplace.

2. Definition of Fatigue
Fatigue is the loss of alertness and capacity to perform
work safely that results from:
• Too little or poor quality sleep
• Working at times you would normally be asleep, or
• Carrying mentally or physically demanding activities

3. Signs of Fatigue
Physical Mental Emotional
• Yawning
• Difficulty concentrating
on tasks
• More quiet or
withdrawn
• Slowed
blinking
• Lapses in attention • Lacking in energy
• Eye-rubbing
• Difficulty remembering
what you were doing
• Lacking in motivation
to do the task well
• Head droops
• Failure to communicate
important information
• Irritable or bad
tempered
• Microsleeps
• Unintentionally doing
the wrong thing
• Unintentionally failing
to do the right thing

4. Fatigue & Impact on Performance
• Slower reaction times than usual
• Failure to respond to things going on around them or
respond incorrectly
• Poor logic and judgement
• Inability to concentrate
• Less motivated and more forgetful
• Greater tendency for taking risks
• Depressive symptoms such as feeling down

5. Fatigue
Today, Fatigue is recognised around the world as a major
Foreseeable Hazard in the workplace.
There are some factors that we cannot control that can
lead to Fatigue, however there are many factors that we
can have an influence on:
• Healthy lifestyle
• Physical activities
• Keeping the mind active
• Implementing strategies to combat fatigue

6. Self-Reflection
Q. What strategies do you currently use to manage
your Fatigue levels?
Q. What obstacles/issues do you see standing in the
way of managing fatigue effectively?

7. Tips to help you manage fatigue

8. • Set a schedule: going to sleep and when you plan to wake up.
• Keep bedroom cool, dark and quiet.
• Avoid exercise & alcohol 1 to 2 hrs before sleep.
• Avoid caffeine & nicotine before going to bed as they are stimulants.
• Eat only a light snack before bed: large, heavy meals interfere with
the normal sleep cycle.
• Eat dinner at least 2 hrs before your bed.
• Relax before bed.
• Incorporate bedtime rituals including listen to soft music, hot shower
– find things that suit you. This clues your body that it’s time to slow
down and begin to prepare for sleep.
• Don’t lie in bed awake take up an activity that will make you tired e.g.
reading or watching TV.
Sleep Tips

9. Exercising for the maintenance of good health is really
about helping your metabolism to run at it’s optimum
speed.
When your metabolism is running well, it can get
through & complete all it’s various repair/rebuilding
phases while you sleep.
National health guidelines recommend that you do 30
minutes of exercise most days of the week.
Exercise for good health

10. The food you eat has a significant impact on the way you
feel, your energy levels and how well you sleep.
Your digestive system follows a body clock rhythm by
automatically preparing itself for food at various times of
the day (breakfast, lunch and dinner) and by slowing down
at night.
Any food eaten at night is digested at a slower rate and can
result in uncomfortable side effects.
Ideas to consider:
Nutrition- Eat well

11. Smokers tend to sleep very lightly and often wake up in
the early morning due to nicotine withdrawal.
Alcohol deprives people of deep sleep and keeps them
in the lighter stages of sleep.
Reduce Nicotine & Alcohol

12. • Talk to neighbours in order to minimise the impact of
any noise so you can get the adequate sleep, day or
night.
• Plan dates on your day off with your partner. It helps
keep the spark alive in your relationship.
• Schedule time with your kids. Be creative and find
ways in which you can have quality time with them.
• Create a bulletin board: Advertising your work roster
and designate a spot to leave notes for everyone in the
family.
• Work together to maintain a happy home environment
Tips to Manage your
Home Environment

13. • Educate your friends about your job and what hours
you work.
• Attending learning how to say no to social occasions
or leave early.
• Try to plan your own social events at different times:
for example have a Birthday Breakfast.
• Talk to your Supervisor about what you have on. It is
best that they are aware and have an understanding.
Managing your Social Life

14. There is overwhelming evidence that people with an active mind
have better psychological and physical health.
For example:
• People with good social support have been found to get sick less
often (cold & flu)
• Poor social support is associated with increased risk of emotional
problems such as depression
• Productivity increases with a healthy mind
Keeping the mind active

15. • Sleep a minimum of 7-9 hours of GOOD sleep
• Eat healthy and this starts with breakfast
• Adjust – Identify and combat or change workload/
schedule if able to
• Talk to others around you – make people aware
Combat Fatigue

16. Thank you