WELLBEING
FATIGUE MANAGEMENT
A top health priority not to be overlooked - especially in mining workers
Fatigue is a state of physical or mental exhaustion resulting from prolonged periods of mental or physical activity, inadequate rest or sleep, or other factors such as stress, illness, or poor nutrition. It can manifest as feelings of tiredness, lethargy, lack of energy, and difficulty concentrating or staying alert. Even the beginnings of fatigue can impair cognitive function, decision-making abilities and physical coordination, increasing the likelihood of errors, accidents and injuries.
Implementing strategies and practices to mitigate workplace risks associated with fatigue, particularly in industries with demanding work schedules or safety-critical tasks, is of the utmost importance.
Effective management measures include rest, hydration, time management, and providing sleep hygiene education and awareness training. Implementing fatigue risk assessments and monitoring systems add a secondary layer of assurance. Addressing fatigue proactively can enhance productivity, employee well-being, and overall operational performance.
Every year, fatigue causes almost 10,000 serious workplace injuries and costs the Australian economy over $5 billion in lost productivity and healthcare costs
WHY DO WE SLEEP?
IMPORTANCE & FUNCTION
Sleep is a natural and essential state of rest characterised by reduced consciousness and decreased responsiveness to external stimuli. Our bodies don’t shut down though - the brain is still very active, with certain parts using more oxygen and glucose compared to when we are awake.
It is a recurring physiological process that occurs in cycles, involving distinct stages of brain activity and bodily functions. These cycles last for around 90 minutes, including the REM stage during which we dream for a short time. Dreams, periods of restlessness and waking or often forgotten once we wake.
Sleep serves several essential functions that are critical for overall health and wellbeing:
Brain Function and Cognitive Performance: Adequate sleep is essential for maintaining optimal brain function and cognitive performance. Sleep supports attention, concentration, problem-solving abilities, and decision-making skills. It also enhances creativity, productivity, and overall mental wellbeing.
Memory Consolidation: Sleep plays a crucial role in consolidating memories, and processing and storing information acquired throughout the day, which helps improve learning and retention.
Emotional Regulation: Adequate sleep helps stabilize mood, reduce stress, anxiety and irritability, and enhance emotional resilience. Chronic sleep deprivation is associated with an increased risk of mood disorders such as depression and anxiety.
Restoration and Repair: During sleep, the body undergoes processes that repair and restore tissues, muscles, and cells, including the release of growth hormones that promote development and repair.
Immune Function: Sleep is vital for supporting a healthy immune system. During sleep, the body produces and releases cytokines - proteins that help regulate the immune response and fight off infections and inflammation. Adequate sleep strengthens the immune system and reduces the risk of illness and infections.
Metabolic Health: Sleep deprivation disrupts the balance of hormones that regulate hunger and appetite, leading to increased cravings for high-calorie foods, weight gain, and metabolic dysfunction. Chronic sleep deprivation is associated with an increased risk of obesity, type 2 diabetes and cardiovascular disease.
Physical Performance and Recovery: During sleep, the body undergoes processes that repair and restore muscles, tissues and cells, including the release of growth hormones that promote development and repair. Sleep helps replenish energy stores, enhances coordination, reaction time and motor skills, improving overall athletic performance.
Determining how much sleep you need depends on individual factors such as age, lifestyle, genetics, and overall health.
General recommended sleep for 18-64 year olds, is 7-9 hours per night, no less than 6 hours, and no more than 10 hours.
To determine your individual sleep needs, consider factors such as how you feel during the day, your level of alertness, mood, and energy levels.
You can’t train yourself to function on less sleep. You may be able to reclaim some “sleep debt” after missing enough hours through the week, however you cannot build a “sleep bank” by getting extra hours to create a sleep “credit” in advance.
Through decades of study, scientists believe that genetics may play a role in how some people cope more easily with lack of sleep.
Keep track of your sleep patterns and adjust your sleep schedule as needed to ensure you're getting enough rest to feel refreshed and alert during waking hours. Experiment with different sleep durations to find what works best for you.
If you experience persistent sleep problems or excessive daytime fatigue, consider consulting a healthcare professional for further evaluation and guidance.
In order to fall asleep… You have to pretend to be asleep! While we can’t make ourselves sleep like an on/off switch, we can create the right conditions for sleep in our minds and environment.
Difficulty falling asleep, or experiencing disturbed sleep, is quite common, and can be caused by many factors. Luckily, a lot of these can be easily managed:
Sleep patterns: Adjusting between day and night shift, unpredictable shift times, changing frequencies, as well as jet lag, steals you of the chance to get into a regular sleep routine. It can take a day or more for your internal body clock to reset.
Activity: Exercise, loud noise, computer games or TV, make it difficult for your body to wind down and recognise rest time.
Artificial Light: The blue light emitted by screens can interfere with the production of melatonin, a hormone that regulates sleep-wake cycles.
Consuming food and drink: Eating or drinking in excess close to bedtime can cause disturbed sleep through digestion issues or needing to go to the toilet.
Caffeine and nicotine: Stimulants from tea, coffee, energy drinks, workout supplements and smoking hinder the ability to fall asleep, and prevent good, deep rest.
Alcohol: While it can cause drowsiness, alcohol may also cause brain fog which can eventually lead to increased fatigue, and any sleep you do get will be restless.
Other substances: Sleeping tablets, over the counter and prescription medication, and other drugs can sometimes assist sleep, but be considerate whether they may hinder you in the long term. Abuse of substances can also lead to addiction or becoming reliant. Speak with your doctor if you are unsure about anything you are taking.
Stress, sleep disorders and medical conditions: Physical and mental health go hand in hand with sleep quality. Conditions should be identified and treated adequately, by a GP or allied health professional.
Cognitive Behavioural Therapy for Insomnia (CBT-I) focuses on identifying and changing behaviours and thought patterns that contribute to sleep problems.
SELF-MANAGEMENT
TECHNIQUES & TIPS
Fatigue management is much more than sleep - it’s what we consume, when we’re active, and supporting alertness just as equally. Your health and wellbeing, and ensuring the safety of yourself and the safety of those around you, should be your number one priority - always.
Prioritise Sleep Quality and Quantity
Aim for 7-9 hours of quality sleep per night. Establish a regular sleep schedule by going to bed and waking up at the same time each day, even on weekends or days off if you can.
Develop Positive Routines
Pre-sleep routines signal your body that it's time to wind down, such as reading a book, taking a warm bath, or practicing relaxation techniques like deep breathing or meditation.
Create a Calming Environment
Create a sleep-conducive environment by minimising noise, light, and distractions in the bedroom. Temperature regulation should be comfortable, and colder temperatures help encourage sleep states. Make an inviting bed with a good quality pillow or your favourite doona.
Monitor and Manage Stress
Identify sources of stress in your life and develop coping strategies to manage stress effectively. Practice stress-reduction techniques such as mindfulness, yoga, exercise, or engaging in hobbies and activities you enjoy.
Avoid Excess Activity, Consumption and Substances
Reduce exercise, caffeine, sugar, alcohol, nicotine, and heavy meals close to bedtime. Try not to become reliant on artificial means of staying awake, such as energy drinks, nor sedatives or pills to help fall asleep.
Limit Screen Time Before Bed
Minimise exposure to electronic devices such as mobile phones, computers, and televisions, before bedtime.
Stay Active
Regular physical activity can boost energy levels, improve mood, and enhance overall wellbeing. Incorporate exercise into your daily routine, whether it's a brisk walk, cycling, swimming, or participating in group fitness classes.
Natural Light and Fresh Air
Get outside and increase your exposure to natural light, to support melatonin production. Fresh air also helps alertness and provides the brain essential oxygen. Note that too much or direct sunlight for excess periods of time can lead to heat exhaustion.
Eat Well
Maintain a balanced diet rich in fruits, vegetables, lean proteins, and whole grains to provide your body with essential nutrients and energy.
Stay Hydrated
Drink plenty of water throughout the day, monitor your hydration levels, and adjust as required.
Manage Workload and Priorities
Break tasks into smaller, manageable steps and prioritise your workload to avoid becoming overwhelmed. Delegate tasks when possible and communicate with supervisors about workload concerns.
Take Regular Breaks
Incorporate short breaks into your workday to rest, stretch, and recharge. Stand up, move around, and engage in light physical activity to combat fatigue and improve circulation.
Utilise Naps Strategically
If possible, take short naps (20-30 minutes) to combat fatigue and enhance alertness. Avoid napping too close to bedtime.
Seek Support and Resources
Don't hesitate to reach out to healthcare professionals, such as your doctor or a sleep specialist, if you experience persistent sleep problems or excessive daytime fatigue. Utilise available resources, such as employee assistance programs (EAPs) or online support groups, for additional guidance and support in managing fatigue effectively.
WORKPLACE
FATIGUE MANAGEMENT & SUPPORT
Employers have a duty of care to ensure the safety of workers, and in the mining industry fatigue management is especially important. Your physical workspace, environment, leaders and co-workers play a big part, too.
Establish Policies, Procedures and Strategies
Develop and implement comprehensive fatigue management documents outlining expectations, responsibilities, and strategies for addressing fatigue-related risks in the workplace.
Offer Training and Inductions
Educate employees about the importance of sleep hygiene, recognising signs of fatigue, and adopting strategies to self-manage fatigue. Ensure that supervisors and managers are trained to address fatigue concerns among their teams.
Promote a Culture of Safety
Lead by example, set clear expectations, and support initiatives. Regularly review and evaluate the effectiveness of workplace healthy and safety, solicit feedback from employees, and make adjustments to address emerging challenges or changing conditions. Stay informed about best practices and industry standards, and incorporate new strategies as appropriate.
Enforce Shift Breaks, Swing Breaks and Reporting
Work Safe recommendations and legislation outline minimum break times during shift, as well as days off required between swings. Implement fatigue self-reporting and risk assessments, and make sure employees are compliant.
Construct a Safe Work Environment
Supply quality clothing and PPE, sunscreen, shade, air conditioning and hydration stations, ensuring employees have access for the length of their shifts.
Provide Adequate Rest Facilities
Ensure that employees have access to comfortable rest facilities where they can take breaks, nap if needed, and recharge during shifts. Provide amenities such as quiet rooms, comfortable seating, and facilities for personal hygiene.
Optimise Work Schedules
Design work schedules avoiding unnecessarily long shifts, rotating shifts, or rapid shift changes. Schedule demanding or safety-critical tasks during periods when employees are likely to be well-rested and alert.
Approve Personal Leave
Supporting applications for sick/personal leave, with a “no questions asked” approach, can make employees feel safe to request time off if they are fatigued or need a mental health day. Working through sickness only runs down the immune system and has long-term negative impacts.
Support Work-Life Balance
Implement flexible work arrangements, such as flexible scheduling, telecommuting options, and compressed workweeks. Allow employees to take time off to rest and recharge, and discourage excessive overtime or extended work hours.
Provide Resources
Encourage employees to utilise EAPs, counselling services, or to speak with their leaders.
Empower Healthy Lifestyle Choices
Discuss healthy lifestyle habits such as regular exercise, balanced nutrition, and stress management techniques. Connect with wellness program or fitness class providers.
Engage in Positive Communications
Supervisors and managers should check in with their teams regularly. Likewise, ask your leaders how they are doing. Keep an eye out for your colleagues, and start a conversation if you notice signs of concern.
