Have a siesta and save yourself later

Workers, in particular grain and cotton farmers, are being encouraged to consider the benefits of having an afternoon ‘siesta’ to combat the dangers of fatigue after high-intensity work periods.

According to the Rural Industries Research and Development Corporation (RIRDC), research shows the impact of fatigue is as bad as having an above-the-limit blood alcohol reading, with continuous long work days correlating with increases in health issues like diabetes and cardiovascular disease.

Dr Siobhan Banks, an Australian-based fatigue management expert, said a timely 15–20 minute nap could improve your reflexes, lift productivity and significantly reduce the risk of accident or injury.

Dr Banks is a senior researcher with joint roles at the Centre for Sleep Research at the University of South Australia and as an assistant professor of Sleep in Psychiatry at the University of Pennsylvania in the US.

“It is important people do what they can to counteract the impact of extra-busy times, because farmers can’t just stop planting or harvesting, for example, and get eight hours sleep,” said Dr Banks.

“But if you are a farmer, there are straightforward measures you can take to be better prepared for a time of extra work intensity.

“Go to bed a little earlier each night in the lead up, eat well and exercise; think of it like a marathon runner preparing for an event and your stamina and recovery time will be better.”

She said some simple steps to counteract the dangers of fatigue include:

1. Take short, timely breaks. A 15–20 minute nap in the early afternoon fits in with the body’s natural clock — a short nap in the morning will be less effective.
2. If you are working around the clock, try to take a longer break during the high-risk period for accidents and exhaustion — between 11 pm and 6 am. 
3. Stay hydrated. Dehydration will exacerbate feelings of weariness. 
4. Use caffeine in moderation, but reduce your use in the hours before you need to sleep. 
5. If you are feeling stressed before going to bed, try writing a to-do list for the next day.
6. Run air conditioning in the cabin of your machinery. Working in a cool environment will also reduce fatigue.

Farmers fall into the high-risk group when it comes to workplace injuries and fatalities, often due to fatigue and the pressure to get the job finished, which can result in falling asleep on the job or while driving machinery.

“Australians — and I think farmers fall into this category in particular — have a strong work ethic, so admitting you need sleep can be perceived as weak or lazy,” Dr Banks said.

“But what people need to understand is there are significant productivity losses if you are working tired. 

“Being awake for 17 hours continuously is the equivalent of having a blood alcohol level of 0.05 or 0.08. Your reflexes and coordination are significantly impaired, and it’s not the sort of state you want to be in driving a machine worth hundreds of thousands of dollars.”

For more information, visit www.rirdc.gov.au. For more tips on reducing fatigue, go to www.sleephealthfoundation.org.au.

Originally published here.