One thing to consider is that in the winter, the interior of a vehicle is usually quite warm. Due to shorter days, drivers may also be driving in the dark both on their way to and from work. This creates conditions that can induce sleepiness.

In normal circumstances, it would be advisable to pull over and have a short nap. However, winter conditions present a unique danger because if the vehicle is turned off, one can get very cold or freeze. On the other hand, keeping the vehicle running, can create a carbon monoxide danger.

If you are pulling over to have a roadside nap in the winter, ensure that the vehicle flashers are on and that one or more windows are open an inch or two to allow for fresh air. Also, consider calling someone, let them know you’ve stopped for a nap and request that they call you in 15 – 20 minutes. Don’t just set your own alarm because if you were to succumb to carbon monoxide, the alarm would be of no value.

Strategies for Health and Well-Being

Have a winter safety kit in your car.

Recognize conditions which can cause sleepiness.

Keep the interior of the vehicle cooler.

Listen to talk radio or lively music.

Learn more tips for managing sleepiness and fatigue while driving on our new CD,

Drive Alert: 38 Minutes That Could Save Your Life.

Though there is an ever-increasing awareness about the dangers of driving while sleepy or fatigued, there are few reliable strategies for maintaining driver alertness. While this is often a concern for those in the transportation industry, automakers are also taking the issue to heart.

As reported in AutoWeek, Mercedes Benz has designed an in-car system that will alert drivers who appear to be failing in their ability to maintain alertness. Built into the E-class cars, the system is designed around a steering sensor and will provide a warning chime. For the complete story see http://www.autoweek.com/apps/pbcs.dll/article?AID=2008812249991

The Mercedes Benz system is highly sophisticated, but you may be interested in the very simple over-the-ear devices which are also available. These are basically motion sensors that buzz when your head starts to fall forward. You can find an example of such a device at www.dozealert.com.

All alerting devices are meant to be that - alerting devices. The key to their effectiveness is that the driver actually stops and takes a rest break or nap. They are not intended to help you drive further or longer and can be very dangerous when used for such a purpose.

Strategies for Health and Well-Being

Take frequent breaks when driving. Stop every 3 or 4 hours when driving long distances.

Drink water as you drive. In addition to promoting alertness, it will promote the need to stop for a bathroom break. Drivers may find this annoying but it may be a very inexpensive life insurance policy.

Chew on crunchy snacks like carrot sticks, celery, apples and sunflowers.

Use aromatherapy such as peppermint or citrus to promote alertness.

Keep the interior of the vehicle cool.

Every year the National Sleep Foundation commissions a study on some aspect of sleep. This year the study examined market data on sleep products and services. The total industry was estimated to be $23.7 billion a year. There are obviously a lot of people looking for better sleep and they are looking at many different avenues for a fix. This includes everything from pillows and mattresses to medications and alternative therapies.

There is no one magic fix, however. The only way to know what will help you sleep better is to know what is causing your sleep problem. As logical as this may seem, most people never look beyond the symptoms of poor sleep - not being able to fall asleep or stay asleep and not feeling rested. Many people do not view sleep problems as health problems and so they never raise the issue with their physicians. As a result, they are perpetually looking for a fix for a problem they do not fully understand.

Those people who do talk to their physicians will often be prescribed a medication. For many of them, the medication will work. For many others, it won’t, and others do not wish to be dependent on medication if there are other alternatives. Unfortunately, these people are on their own, searching the internet and talking to friends, about other products or alternative health practitioners.

Those who do talk to their physicians about their sleep problem may be referred to a sleep clinic. This is useful to determine if one has a sleep disorder like sleep apnea or restless legs syndrome. Knowing this is the root of the sleep problem can then lead to an appropriate strategy for improving sleep and well-being. Unfortunately, many sleep clinics are not equipped to address insomnia and circadian rhythm disorders. These people are therefore often the most likely to be seeking ‘fixes’ for their poor sleep.

Strategies for Health and Well-Being

Before you spend money on something you think will fix your sleep problems, talk to your physician. If you are snoring, a referral to a sleep clinic may be necessary. If you are not snoring, a referral to a Behavioral Sleep Medicine specialist may be advisable.

Associated Sleep Services (www.associatedsleepservices) specializes in identifying the root causes of insomnia and can advise on strategies and therapies that are specific to the underlying cause of the insomnia.

Shift workers’ lives can only be improved by making schedule improvements.

Schedules are a major influence on shift worker well-being. Best practise schedules can greatly reduce the stress and fatigue associated with shift work. You can learn about schedule best practises in our on-sight Schedule Clinic or in our tele-seminar by the same name.

However, it is also critical that shift workers do what is necessary for their own self-care. This is particularly the case when it comes to getting sufficient quantity and quality of sleep. Shift workers often choose chores, and social or recreational activities or other employment during their time off instead of sleep. In this case, even the best schedule in the world won’t benefit the worker. Our publication “Working ‘Round the Clock: A Survival Guide for Shift and Night Workers” offers valuable tips on how to do self-care. Learn about sleep, diet and other strategies that we’ve gleaned from the latest research. For example, in our presentations for shift workers, we reveal how to time your sleep periods to ensure more sleep.

No one would do shift work or work at night if they had a choice.

This is the greatest fear of employers and a common perception of both the general public and shift workers themselves. BUT IT IS NOT TRUE! For a variety of reasons, many individuals enjoy both shift work and night work. Who are these people? Find out in our publication “Working ‘Round the Clock: A Survival Guide for Shift and Night Workers” or listen in on our seminar “Birds of a Different Feather at Work.”

Shift workers should try to maintain a lifestyle that is consistent with a ‘normal’ day work schedule.

This is advice that shift workers may have been given or which they try to adhere to because of personal belief. However, trying to maintain a ‘normal’ schedule while doing shift work is like having one foot in a pail of hot water and another in a pail of cold water. You get very confused! And you’ll probably feel more stressed and fatigued than you should.

Shift workers are healthiest when they maintain a lifestyle that is consistent with their work schedule. This takes some adjustment. Having said this, there is one schedule that, in fact, best meets shift worker needs when the shift worker maintains more of a regular day schedule. Do you know which schedule this is? Participants in our Schedule Clinic (on-site or tele-seminar) have already learned about this schedule.

Being successful with shift work is just a matter of common sense and doing what you have to do.

Certainly, those who agree with this statement reflect the fact that shift work requires something of the shift worker, that is, the shift worker must employ strategies to ensure sufficient sleep and good health. But if it was just a case of common sense, we wouldn’t see those shift workers who are, in fact, doing nothing to protect their sleep and those shift workers who are doing things which are counterproductive. We see this most often when talking about sleeping after the night shift. You may have heard the standard answer to this, but only in our Shiftworker presentations will you hear the RIGHT ANSWER FOR YOU.

Everyone could adapt to shift work if they needed or wanted to.

Even though there are individuals who do quite well with shift and night work, there are some (perhaps up to 20% of the population) who will never do well with shift and night work. Unfortunately, it is those who are doing well that are often least understanding of those who are having more difficulty. “If I can do it, why can’t you?” “You have to be tough to do shift work.” “Just suck it up and do it!” They may really want the job and they usually really need the job and the money that comes with it, but their sleep debt and health concerns become ever more severe. So if they’re motivated, why can’t they do it? Our publication “Working ‘Round the Clock” and our seminars provide the answer to this question. In addition, we have taken this information and developed proprietary tools to assist occupational health and human resource professionals.

1. Drink water - Water promotes oxygen flow to the brain and thereby promotes alertness. Provide water coolers or personal drinking bottles and encourage consumption every hour.

2. Breathe - When we are fatigued, our breathing becomes shallow. Encourage employees to take several deep, diaphragm breathes every 10 minutes through the time of greatest fatigue.

3. Stretch - Big muscle movements and stretches get blood flowing and that all-important oxygen moving to the brain. Brisk walking on the spot for even one or two minutes is ideal, but there are many sitting and standing movements which are equally effective.

4. Turn on the Light - Light signals our bodies to be awake and alert, but it must be high-intensity light. Modern technology has provided us with portable lighting systems which mimic this light and which can be installed in various workstations to promote alertness.

5. Nap - If you can overcome the “we pay you to work and not sleep” attitude, you will find that a controlled napping policy will result in measurable improvements in alertness.

6. Sniff - Both peppermint and lemon scents are known to promote alertness. There are several ways that the scents/oils may be used by individuals or you may want to consider a planned infusion program at a workstation.

7. Drink Tea - As simple as it may sound, having a cup of hot tea is a great pick-me-up. Choose one of the many non-caffeine varieties and enjoy!

-Understands shiftwork hazards, causes & consequences.

-Lifestyle ensures a healthy mind & body.

-Views shiftwork as a lifestyle choice.

-Finds a balance between disadvantages & advantages.

-Works with, not against, the body.

-Implements strategies to promote sleep quantity & quality.

-Implements strategies to reduce fatigue & promote alertness.

-Implements strategies to reduce stress.

-Has a good Physiological Profile.

-Manages risk factors.

-Influences work schedule and environment where possible.

-Gains cooperation of family & friends.

More information on each of these topics is provided in the publication ‘Working ‘Round the Clock: A Survival Guide for Shift and Night Workers.’

Are schedules designed to meet both organizational and employee needs?

Design of schedules must focus on the business and operational needs of an organization, but other factors are equally important. Consider both the personal needs of your employees as well as the need to sleep at physiologically appropriate times.

Are employees provided with information about the best practices for enhancing sleep, wakefulness and health in a shift work environment?

Research has shown that education for employees and their families pays big dividends in better employee health and morale, fewer accidents and better productivity.

Are policies and protocols in place to deal with employees who are experiencing difficulty with sleeping and alertness?

These employees may be identified because of excessive sick time or because of an accident at work. However, once they are identified, managers must decide on how this employee will be dealt with and how or if they can be reintegrated.

Are you hiring those candidates most adaptable to a shift work environment?

When you consider which applicant is best for the job, you need to assess if this applicant is also the best choice for a shift work job. Ability to cope with the challenges of shift work must be included in the essential skills for the job and this ability must be adequately assessed prior to making the job offer.

The presentation ‘Managing ‘Round the Clock’ provides information, tools and strategies for addressing all of the above questions.

What goes on in many organizations is “random napping,” that is, employees who are extremely fatigued or who cannot overcome the strong physiological need to sleep, will simply fall asleep at their station or find a quiet spot where they can get a nap without anyone knowing. This presents several problems, not the least of which is that they may injure themselves and others. Certainly productivity suffers.

Some organizations, however, have recognized the pitfalls of random napping and have instituted “controlled napping” instead. They have done this because they understand the value of napping in increasing employee alertness and productivity and decreasing the potential for errors and accidents. They have taken a proactive stance and determined how they can incorporate napping in an appropriate way.

Controlled napping procedures usually require that:

-the nap be no longer than 20 minutes

-the nap be taken at a designated nap area away from the work station (this can simply be a recliner or something as sophisticated as the Japanese sleeping rooms)

-only one nap per shift be taken

-the employee inform a designated person of their need for a nap

-the employee ensure that someone is covering their station

These policies and procedures ensure that employees don’t sleep randomly and that work and other employees are not jeopardized. Yet the employee can return to their station more alert and able to carry on with their work.

We rely on shiftworkers to provide not only health and protective services, but a wide variety of services that we demand ’round-the-clock, at our convenience. Want pizza and a movie at 3 a.m., just call your local provider. Want to order a product or do your banking, just call a toll-free number or use the internet. Want your package in another city tomorrow morning, the courier will have it there.

But for all these services to be convenient and available, someone must be working at night - baking the pizza, answering the toll-free line, sorting the packages and flying them around the world. And if they are working at night, they will need to sleep in the daytime.

And, therein, lies the problem. We demand convenience and ’round-the-clock services, but have not yet recognized that we need to be mindful of the workers who need to sleep in the day as a result. We continue with our noisy and disturbing daytime activities with no consideration for the fact that our neighbor or friend may be trying to sleep. As a result, getting any sleep may be very difficult.

Sleep is also difficult in the daytime because, physiologically, our bodies were designed to sleep at night and work during the day. When we try to sleep during the day, our own body is working against us, trying to keep us awake.

Another factor serving to minimize the amount of sleep workers get is the belief that sleep is dispensible. If we short-change our sleep, it doesn’t matter. Yet more and more research is showing that even one disturbed sleep period or sleep loss has an impact on memory, learning and moods. On-going sleep deprivation leads to more serious consequences of illness, depression and perhaps even a shortened life span.

Sleep is not a luxury. It is essential to our well-being. As shiftworkers, we must be diligent in protecting our sleep and as a community we need to be more mindful of the need for daytime sleep for those who serve us at night.

In spite of this, there are some principles that distinguish better schedules from others. For example, the best schedules are either long or short, that is, they have no more than 2 of any shift in a row or they have more than 14 of the same shift in a row. Intermediate shift rotations (4 - 7 of the same shift in a row) are universally considered to be the most stressful for workers.

Schedules that rotate forward (days - afternoons/evenings - nights) also contribute to worker well-being and usually result in production and safety improvements.

Schedules that allow for permanent shift assignments or established rotations are also favored. Casual/-on-call/swing shift assignments on an on-going basis make huge physical and emotional demands on workers.

Schedules that allow for frequent weekend and evening time for family and friends are also preferred by most workers. In lieu of this, schedules that provide at least four days off in a row are usually attractive to workers.

How good a schedule is is also a factor of management practice. For example, even less than perfect schedules can be tolerated by workers if they have the opportunity to self-schedule and trade-off as their personal needs require.

When you are designing your schedule, be creative. Keep all options open. You will find that you will discover schedule variations which you may not have considered previously and the schedule you decide on will be the best schedule for your workplace.

If you would like to assess your shift work schedule or would like to develop a new shift work schedule, call us about providing a Schedule Clinic.