FATIGUE SELF- MANAGEMENT...FATIGUE SELF-MANAGEMENT Course Duration This module should take you around 40 minutes to complete. Note that if you do not perform any activity in the module

Copyright [year] [Line of Business]

FATIGUE

MANAGEMENT FATIGUE SELF-

MANAGEMENT

FATIGUE SELF-MANAGEMENT

Course Duration

This module should take you around 40 minutes to complete.

Note that if you do not perform any activity in the module for more than 30 minutes, then your session will time out on SOU

without bookmarking the module or registering appropriate status; therefore, it is recommended that in case you need to leave the

module for more than 30 minutes, then you exit the module and later launch it again from SOU.

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Adjust your system’s speakers or headphones appropriately so that you are able to listen to the audio in this module for enhanced

understanding and learning.

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the audio of that screen.

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Help In case you have any technical issues related to this module and/or SOU, please contact the HR Service Desk for your region.

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Course Exit

To ensure your progress on the course and that the completion of the course is tracked in the Shell Open University (SOU), it is crucial that you follow certain guidelines while exiting the course: Click the Exit button to leave the course at any point in time or when directed. This is important to avoid being timed out automatically after an hour of being logged on to the course and getting scored incorrectly. Remember, you can resume the course from where you exited because the system will bookmark this location. To resume, launch the course through the SOU. Note that after you click the Exit button, the font colour in the window will change from red to green before you can close the window. Click the thumbnail to view the zoomed version. Now, you are ready to begin the course. Click the Next button, which is in the lower-right corner of the course window.

Welcome Before you begin, click each tab to get important information related to the course.

Click the Next button to continue.

http://www.thinkstockphotos.com/image/950






Module 1 provided an overview of

fatigue – its causes, its effects and its

signs.

Module 2 provides advice on

managing your own experience of

fatigue.

Module 3 is for supervisors and

managers responsible for managing

the risk of fatigue to the safety of

Shell’s operations.

Course overview



Fatigue is a business risk.

People are often not aware that fatigue

is affecting them.

In this module, you will learn:

to identify controls that will help you manage fatigue; and

About examples of activities that can be affected by

fatigue.

Introduction

This section explains how to manage fatigue and sleep better.

This section provides examples of the types of activities that can be affected by fatigue.

This section describes fatigue and explains how you can assess your own fatigue.

Assessing your own fatigue

How to self-manage fatigue

What not to do when fatigued


Click a section heading to view it.


Assessing your own fatigue



Some people are so used to being

fatigued that it becomes normal for them.

Experiencing fatigue



People may be unaware of fatigue

due to:

professional pride;

self-esteem;

work pressure; or

lack of awareness.

Reasons for being unaware of fatigue



Reflect on your own sleep situation.

Consider the following questions:

Would you say you usually sleep reasonably well?

Are you regularly disturbed during your sleep?

Do you work shifts? If yes, do you think the working hours interfere with your sleep?

Are you a “lark” – someone who feels fresh in the mornings? Or are you an “owl” – someone who functions better in late night?

Do you have a settled routine in the last hour or so before bedtime?

Do you consume alcohol before you go to sleep?

Are you often busy right up until bedtime – studying, following a hobby, reading emails or surfing the Internet? Do you find it easy to fall asleep?

How well do you sleep?



How many hours of sleep did you get in the last 24 hours?

How many hours of sleep did you get in the last 48 hours

(i.e., the last two sleep periods) ?

How many hours has it been since you woke up today?

Done

Done

Done

Done

To access the Prior Sleep Calculator visit

http://sww.shell.com/health/fatigue.

Prior sleep calculator

Are you fatigued?



People are often not aware of the warning

signs of fatigue.

If you have any concerns about your level of

fatigue or daytime sleepiness, speak to Shell

Health or your doctor. Contact details for the

relevant Shell Health service for you can be

found on the Shell Health homepage.

http://sww.shell.com/health/fatigue

The Prior Sleep Calculator is a simple tool that

can be used to estimate whether someone is

likely to be fatigued at any time.

Key points covered so far:

Summary


How to Self-Manage Fatigue



washing your face;

listening to the radio;

blowing cold air on your face;

chewing gum; or

stretching your arms and legs.

You cannot “bank” sleep.

Fatigue cannot be overcome by:

Myths about fatigue

FATIGUE SELF-MANAGEMENT Sleep hygiene

Click each principle of sleep hygiene to learn more about it.

• Plan your sleep

• Prepare for sleep

• Check your sleeping environment

• Eliminate disturbances

FATIGUE SELF-MANAGEMENT Sleep hygiene


Be honest with yourself about how much sleep you

need.

Be sensible about planning your bedtime.

Keep a regular sleep schedule and bedtime routine.

• Plan your sleep






Avoid sunlight or bright lights.

Take a warm bath.

Avoid caffeine. Try a warm milky drink.

Do not eat a big meal, but do not feel hungry.

Unwind from your normal daily activities.

• Plan your sleep




Sleep hygiene



Keep the bedroom for sleep and intimate times.

Block out background noise, especially loud,

irregular noises.

Keep the room cool and as dark as possible.

Make your bed as comfortable as possible.

• Professional pride




Sleep hygiene



Make sure the people you live with know your need

to sleep.

Do not have a landline phone in your bedroom.

Turn your mobile phone off before going to sleep.

If you cannot sleep, try the following suggestions:

Turn a light on and read for a while.

If there is something on your mind, try writing it

down.

If your partner is restless or snores, try to deal with

the situation.


• Plan your sleep




Sleep hygiene



Be aware of the effect your behaviour can

have on other people’s sleep.

Try not to make your activities the cause

of someone else’s fatigue.

Delete PDO video

If possible, replace with

suitable photos of someone

trying to sleep being disturbed

by others behaviour.

Respecting others sleep



Foods to Avoid Before Sleep

Spicy, high-fat foods Foods rich in Tyramine Foods high in sugar and refined

carbohydrates Foods containing monosodium

glutamate (MSG) Alcohol

Foods to Consume Before Sleep

Light snacks Foods rich in Tryptophan Complex carbohydrates Herbal tea Fruits Mushrooms Green vegetables Foods high in protein and

calcium

Sleep and food

Click on each category to see some examples.



Caffeine can improve alertness for a

short time.

It takes about 20 minutes to take effect.

The benefit can last for up to 2-3 hours.

Caffeine is not an alternative to sleep!

Caffeine



Build exercise into your normal

routine:

Use the stairs instead of elevators.

Ride a bicycle.

Get involved in gardening.

Regular exercise helps you fall asleep more

quickly and improves the quality of sleep.

Don’t exercise too close to bedtime.

Exercise



Fatigue risks can be heightened during

periods of fasting.

Make sure your Line Manager knows if

you will be fasting or adopting practices

associated with your beliefs that may

affect your ability to sleep.

Religious Fasting



Discuss work arrangements with your

Line Manager.

Take small breaks.

Work-related strategies



Working in teams can help maintain

alertness

Work-related strategies

When you are fatigued:

change to work that involves interacting

with other people;

get out of your seat; and

respond to outside events.



Tips for napping:

Plan to nap for at least 10 minutes but no

longer than 20-25 minutes.

Try to find a cool, quiet location where you

will not be disturbed.

Adopt a comfortable posture.

Avoid drinking coffee three to four hours

before napping.

Wear eye shades.

Try to time the nap so that it occurs just

after a meal.

Set an alarm or ask someone to wake you

to make sure you do not oversleep.

Try listening to some audio tapes.

Turn your mobile phone off.

Napping

Napping is not an official Shell policy.



There are many myths about fatigue. The

only cure for fatigue is sleep.

Practice good sleep hygiene.

Exercise and a healthy lifestyle help you

sleep well.

There are things you can do to help you

cope with fatigue.


Summary

FATIGUE SELF-MANAGEMENT Question 1 of 11

Which of the following is true?

Select the correct options and click the SUBMIT button.

Correct answer: I, III and IV

Correct feedback: That’s correct!

Incorrect feedback: That’s incorrect.

Feedback

The only cure for fatigue is sleep.

Washing your face helps in reducing fatigue.

A properly planned power nap can be effective in maintaining alertness.

Blowing cold air on your face does not reduce fatigue.

Stretching your arms or legs reduces fatigue.

Trying harder to remain awake reduces fatigue.

Drinking a lot of coffee is a good alternative to sleep.



Click the Next button to continue. Click the Next button to continue.

This slide has been combined with the next slide as per alpha feedback.


How much sleep debt did Wolfgang have at the end of the five days? Select the correct option and click the SUBMIT button.

Correct answer: i) 15


Incorrect feedback: That’s incorrect. Wolfgang was losing three hours of sleep on each of the five nights. So, his sleep debt at the end of the fifth day was 15 hours.

Feedback

o 0

o 3

o 5

o 10

o 15


Wolfgang normally sleeps for seven hours a

night. During an intensive period at work, he

could only manage to sleep four hours for five

nights in a row.


How many nights of good sleep does Wolfgang need to completely repay the sleep debt?

Select the correct option and click the SUBMIT button.

Correct answer: ii) 2


Incorrect feedback: That’s incorrect. It takes at least two good sleeps to repay a sleep debt.

Feedback

o 1

o 2

o 3

o 4

o 5



Which of the folllowing contribute to good sleep hygiene?


Correct answer: I, IV and V


Incorrect feedback: That's incorrect. To maintain a good sleep hygiene, keep a regular bedtime routine – going to bed and waking up about the same time each day, try to block out background noises in the bedroom and keep the bedroom cool and as dark as possible.

Feedback

Keep a regular bedtime routine – going to bed and waking up about the same time each day.

Eat a big meal just before bedtime.

Deal with work emails and make work-related phone calls immediately before going to sleep.

Try to block out background noises in the bedroom.

Keep the bedroom cool and as dark as possible.

Keep your mobile phone on and near you while sleeping.



An occasional cup of coffee strategically timed during the working day can be a useful way of maintaining alertness at times when your body feels drowsy.


Correct answer: True



Feedback

o True

o False



A standard cup of coffee will take about 20 minutes to improve alertness and its effect can last for up to 4 hours.





Feedback

o True

o False



Coffee is an effective alternative to sleep.


Correct answer: False


Incorrect feedback: That’s incorrect. Coffee can be a useful way of increasing alertness. But it is not an alternative to sleep and can have side effects.

Feedback

o True

o False



Caffeine has a limited and short-term benefit and can have side effects.





Feedback

o True

o False



Which of the following is true?


Correct answer: I


Incorrect feedback: That’s incorrect. Exercising close to bedtime will raise your body temperature which will stop you from getting to sleep.

Feedback

o Exercising regularly helps you to spend more time in “deep sleep”.

o Try to exercise as close as possible to bedtime. Vigorous exercise raises your body temperature and helps you to sleep.



What is the first thing you should do if you are experiencing fatigue problems which you think are linked to your work arrangements?


Correct answer: III


Incorrect feedback: That’s incorrect. If you are experiencing fatigue, the first thing you should do is to discuss it with your Line Manager. There may be an easy solution.

Feedback

o Ignore them.

o Drink a lot of coffee.

o Discuss the issue with your Line Manager to see if there is an easy solution that will help.

o Take a power nap.



Which of the following statements are true?


Correct answer: II and V


Incorrect feedback: That’s incorrect. Power napping must be approved by your local management and must be done under proper controls. A nap should last more than 10 minutes but less than 25 minutes. It is not an alternative to adequate sleep.

Feedback

Power napping involves just falling asleep at work any time you feel tired.

Power napping must be done properly. It must be agreed and approved by your local line management.

To be effective, a power nap should last for more than 30 minutes.

Napping is an effective alternative to sleep.

Night shift workers should try to have a nap shortly before starting work.



What Not to Do When Fatigued



It is when fatigue reaches higher levels

that levels that human perfomance may

be affected.

The Prior Sleep Calculator can give you an

idea whether someone’s behavour or

performance is likely to be impaired by

fatigue. It is available at

http://sww.shell.com/health/fatigue.

Tiredness is normal and is not usually a

risk.

Some fatigue is normal



Fatigue affects our psychological state, i.e.,

our:

ability to stay awake and maintain alertness;

motivation and energy levels; and

mood and emotions.

It also affects our ability to perform tasks, i.e.,

our ability:

to concentrate;

to see the “big picture”;

to pay attention to detail;

to make complex decisions; and

to behave, interact and communicate with

others.

Reminder of the effects of fatigue

FATIGUE SELF-MANAGEMENT Fatigue-sensitive tasks

Click each type of task to see some examples.

• Tasks that need sustained concentration

• Tasks that need awareness of the “big picture”

• Tasks that required attention to detail

• Tasks that involve complex decisions

• Tasks that rely on inter-personal skills



Examples of tasks that need sustained concentration include:

driving;

drilling operations;

lifting operations;

control room operations; and

trading.






Fatigue-sensitive tasks



Examples of tasks that need awareness of the “big picture” include jobs of:

• Pro-active monitoring by control room operators

• Managing a shift team

• Managing an offshore installation

• Maintaining watch on the bridge of a tanker

• Supervising a work party









Examples of tasks that require attention to detail include:

preparing permits;

approving, setting or removing isolations;

identifying the right equipment to work on; and

analysing financial and other business critical data.









Example of tasks that involve complex decisions include:

• setting operational priorities

• conducting critical risk assessments

• taking major decisions that involve uncertainty

• Tasks that need concentration








Examples of tasks that rely on inter-personal skills include jobs of:

Leading a shift team meeting

Providing feedback on an annual appraisal;

interacting with external customers

• Tasks that need concentration


• Tasks that required attention







Increase the frequency of breaks.

Take a nap if your business allows it.

Get someone else to do the work.

Delay the activity.

Do not work alone.

Read back the steps in the procedure

to someone else.

Do not distribute critical information

until it has been checked.

Do not make critical decisions alone.

Controls

Examples of controls for managing the risk of

fatigue (If your business allows):



Normal levels of tiredness are not usually a

problem.

Safety can be put at risk when people are

seriously fatigued.

Some types of task are most likely to be affected

by fatigue.

Practical controls can reduce the risk of fatigue

and allow work to continue

There comes a point where an individual has to

stop work due to fatigue.


Summary


What is fatigue?


Correct answer: I


Incorrect feedback: That’s incorrect. Tiredness and exhaustion due to physical work, length of the working day or work environment are not same as fatigue. These states can be managed with rest, change of activity, etc. Fatigue is caused by lack of sleep.

Feedback

o Sleepiness or drowsiness caused by lack of sleep

o Exhaustion caused by heavy physical work

o Tiredness caused by being at work for more than 8 hours

o Exhaustion caused by working in an extremely hot environment



Which of the following are true about the effects of fatigue?


Correct answer: I, II, IV and VI


Incorrect feedback: That’s incorrect. Fatigue affects our alertness and wakefulness, our motivation and energy levels, our ability to maintain situation awareness and our ability to think clearly.

Feedback

It affects our ability to stay awake and maintain alertness.

It affects our motivation and energy levels.

It affects our physical strength and makes us less able to apply force.

It affects our ability to maintain situation awareness and to see the big picture.

It makes us thirsty.

It affects our ability to think clearly and quickly.



Fatigue does not affect tasks that need you to concentrate and maintain continuous attention over a period of time.





Feedback

o True

o False



The most important effect of fatigue is the way it affects your vision, making it difficult to see clearly.




Incorrect feedback: That’s incorrect. The most important affect of fatigue is that it causes drowsiness and loss of alertness.

Feedback

o True

o False



Fatigue does not have any effect on the way we communicate and interact with other people.





Feedback

o True

o False



The best indicator of fatigue is what people tell you; if people say they are not fatigued, they are fine.





Feedback

o True

o False



Which of the following controls could be considered if you are concerned about fatigue


Correct answer: II and IV


Incorrect feedback: That’s incorrect. Telling people to stay alert will not prevent fatigue, and sleeping for an hour will cause grogginess and tiredness after waking. A nap should last not less than 10 minutes, but not more than 25 minutes, and it would be unsafe to ask someone who you know is tired to drive a car.

Feedback

Tell the person to stay alert as they work.

Stop the activity until the person is rested or someone else is available.

Tell the individual to wash his/her face and listen to music while working.

Arrange for someone else to work with him/her.

Arrange an hour’s sleep for the individual.

Tell the person to drive home for a rest.


FATIGUE SELF-MANAGEMENT Module end

Congratulations!

You have completed Module 2 of the Fatigue Management curriculum.

You scored XX%

Documents

FATIGUE SELF- MANAGEMENT...FATIGUE SELF-MANAGEMENT Course Duration This module should take you around 40 minutes to complete. Note that if you do not perform any activity in the module