What Is Workplace Fatigue Management?
Workplace fatigue management matters for any crew working at height or on tight schedules. Effective workplace fatigue management starts with recognizing a type of worker impairment that is so dangerous that nearly every adult worker has experienced it at one point during their career. It is not the use of alcohol, drugs, or some other impairing substance, but it is fatigue from lack of adequate sleep.
Everyone has experienced a time when they reported to work when they were too tired to perform their job at an acceptable and safe level. Some may have experienced an episode of what is called microsleep. Microsleep is when your body and brain shut down for a few seconds, and then suddenly you are startled back awake. This is usually the result of extreme sleep deprivation and lack of proper rest.
Risk Factors That Undermine Workplace Fatigue Management
There are several reasons for increased risk factors. One is simple sleep deprivation. Sleep deprivation can be identified as being awake for too many hours without allowing the body to shut down and rest properly. Another risk factor is circadian variability.
Anytime there is a change in the circadian rhythm, such as a change in time zones or a change in work shifts, as in going from a day shift to a night shift assignment, the body has to adjust to the rhythm that will accommodate that change. Typically, it takes six consecutive nights (or days) for the body to adjust to the new waking and sleeping schedule.
This can cause what many people refer to as jet lag, when you travel from one time zone to another with a two to three-hour time difference. If you’re on the road after a long shift, fatigue can compound the other risks covered in our guide to traveling safely after dark.
Another issue and fatigue risk is time awake. Many doctors and nurses have experienced extreme fatigue after staying awake and working for periods of up to twenty-four hours straight. It has been determined that at the twenty-four-hour mark, you are impaired to the point as if you had consumed enough alcohol to reach a .08 intoxication.
Just one sleepless night can impair performance as much as a blood alcohol level of .10%, which is beyond the legal limit to drive. When this fatigue point is reached, the attention level is at its lowest point, where the employee has become a hazard to themselves and others. Fatigue is one of the human factors safety researchers point to when explaining why accidents happen. The CDC’s National Institute for Occupational Safety and Health (NIOSH) similarly identifies fatigue as a significant occupational hazard tied to reduced alertness, slower reaction time, and increased injury risk—making it a key focus area for any workplace fatigue management program.
Health factors can also be considered risk factors. Sleep disorders such as sleep apnea or narcolepsy can cause people to have deep sleep deprivation to the point of becoming a hazard. Certain medications can amplify the fatigue factors. Some of these can be painkillers such as opiates, which can cause a drugged, fatigued feel when taking them, as well as medication that may be over-the-counter, which can cause hypersensitivity and excitability in some people due to the level of caffeine and other stimulant ingredients. These items can interfere with the natural sleep rhythm.
Environmental issues can also be a problem. Excessive light and noise can keep people from being able to sleep soundly. Many times, when traveling, you may notice that not being in your normal home setting, where you have the same amount of light, the same level of noise, and the same temperature around you, can impact getting a good night’s sleep.
Workload is also one of the risk factors that can cause extreme fatigue. If a workload is extremely heavy and it is stretched out over a full shift of work, extreme fatigue can result in a lack of restful sleep, which can not only impair you on the job but also affect your ability to get to and from the job. Impaired drivers and fatigued drivers are almost equal in their lack of ability to respond in an emergency situation. Drowsy driving causes approximately 1,000,000 crashes and 8,000 deaths each year in the US.
Practical Steps for Better Workplace Fatigue Management
To try to ensure that you do not report to work in an impaired state due to a lack of sleep, there are a number of steps that you can take to try to consistently get a good night of restful sleep. Here are a few examples of that:
Establish a consistent sleep schedule. Go to bed and get up about the same time every day.
Evaluate your sleep environment. Is there something keeping you awake? If it is noise, wear earplugs or use a white noise item such as a running band. If it is light, try using room-darkening shades or wear a sleep mask.
Exercise regularly. It is hard to feel drowsy if you have been sedentary all day. Do not exercise right before bedtime, because activity speeds up your metabolism and makes it harder to go to sleep.
Limit caffeine and alcohol intake. Caffeine can linger in your body for up to twelve hours and cause insomnia. Although alcohol may make you drowsy at first, it interferes with the normal sleep-wake cycle.
Avoid a heavy meal and drinking large amounts of liquid before bed.
Do not lie in bed tossing and turning. If you are unable to fall asleep in thirty minutes, get up and do something else. Read, play solitaire, or try other relaxing activities. Return to bed when you feel drowsy.
Nap only in the afternoon. This is when our circadian rhythm tends to make us sleepy. Do not let naps interfere with your normal sleep schedule.
Establish a relaxing nighttime ritual that puts you in the mood to sleep. Take a warm shower, relax in a comfortable chair, and put on your favorite robe. Doing this consistently will cue your mind and body that it is time to wind down.
If none of these steps help you get a good night’s sleep, it may be necessary to consult with your physician to let them know all the steps you have taken and your inability to rest properly. Poor sleep can also affect mental health, so don’t dismiss ongoing fatigue as just a physical issue. It may be necessary to have a sleep study performed and use a sleep apparatus such as a CPAP or some other device to help you physically get the type of rest your body needs.
Making Workplace Fatigue Management Part of Your Safety Culture
Sleep-related impairment doesn’t stop at the individual—it’s a workplace hazard that deserves the same attention as any other safety risk on the job site. Building fatigue awareness into training, scheduling, and daily safety checks is part of the broader safety mindset that protects crews working around billboard structures, scoreboards, and other job sites every day.
For more on managing fatigue-related risk in the workplace, see OSHA’s guidance on jobsite safety.
For more on workplace fatigue management, explore Formetco’s other resources on the blog. Formetco’s team is available to answer questions about workplace fatigue management.