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Fatigue & your safety 15/12/2008 11:45am

In Australia, it is estimated that driver fatigue is a factor in 15% of fatal crashes involving heavy vehicles, 10% of all serious crashes and 7% of all less severe crashes. A number of factors can contribute to drivers becoming excessively fatigued; lack of quality sleep is the primary cause of driver fatigue, especially when a driver fails to obtain sufficient sleep over a number of days or weeks.

Causes of excessive driver fatigue include:

• Working/driving long hours
• Taking drugs or driving under the influence of alcohol
• Not taking required rest breaks when driving
• Night driving
• Poor driving conditions
• Poor driver health and fitness

Biological time clock - Everyone has a biological time clock, which influences when we feel energetic or sleepy. Most drivers will usually feel especially sleepy between midnight and 6 am and 1pm - 4 pm. Even if you are well-rested before you drive, your performance will be poorer during these times.

Signs of fatigue

• Constant yawning
• Slow reactions
• Heavy or sore eyes
• Blurred vision
• Poor concentration
• Impatience
• Driving at different speeds
• Letting your vehicle wander across the road
• Poor gear changing, indicator use and use of other vehicle controls
• Not remembering the last few kilometres of your trip

Practice Good Sleep Habits

Healthy, regular sleep habits can help prepare your body & mind and improve sleep quality:

• Minimise disruptive factors
• Sleep on a set schedule
• Sleep in a dark, quiet room
• Keep your bedroom at comfortable temperature (18.3 - 21.1 degrees C)
• Use a comfortable sleeping surface
• Develop a pre-sleep routine so your brain anticipates sleep
• Use regular habits (e.g. brushing teeth, bathing) to prepare for bed

Maintain a Good Nutritious Diet

• Maintain regular eating patterns as much as possible
• Relax during meals
• Time meals carefully (don't rush)
• Pay attention to foods eaten
• Avoid use of drugs/medicine
• Drink lots of water
• Take a short break to et light snacks
• Avoid fatty foods (remember the Alkaline/Acid percentage - 2/3 Alkaline to 1/3 Acid Foods)

Schedule with family in mind

• Spend waking time with family (not doing chores)
• The use of calendars or rosters to advise family when shifts begin and finish
• Signs to remind family member to respect your daytime sleep

Modify home to promote sleep, install:

• Heavy curtains
• Sound masking in bedroom
• Heavy carpet
• Disconnect or turn off ringer on phone/ mobile
• Put up a "Do Not Disturb" sign on door