Though a lot of work is being done across the industry to manage rail staff fatigue, the only real cure is proper sleep.
It’s easy to get tired of fatigue. The fact is that it crops up in the causes of many different types of events – everything from SPADs, fails to call, overruns, train door incidents and the blocking of the wrong line for a possession.
Though a lot of work is being done across the industry to manage rail staff fatigue, the only real cure is proper sleep. So here are seven things you can do to improve yours:
Try to avoid using mobiles, tablets or watching TV in bed. This will help relax your mind.
Worrying about sleeping can stop you sleeping. If you can’t get off after 40 minutes or so, get up and do something that will relax you, like reading or listening to quiet music. After a while, you should feel tired enough to drift off again.
If you have things on your mind – and who hasn’t? – there’s nothing you can do about them from your bed. Try listing them and telling yourself that you’ll think about it tomorrow. These simple tricks can be very effective in dealing with stress.
Even if it takes you longer than usual to fall asleep, keep calm. Switch off when you’re not working. Spending time with friends, listening to music, reading or taking more exercise can all help you wind down to better sleep.
Alcohol will send you off, but your sleep quality will be poor. This means that you’ll get sleep but won’t feel very refreshed by it.
When possible, avoid caffeine for at least four hours before sleep. It’ll take you longer to drift otherwise, although it will wear off.
Avoid eating large meals late at night, or just before you go to bed. While a large meal can make you feel drowsy, it will often result in greater sleep disruption. Where possible, try to eat early in the evening. The same goes for drinking a lot just before bed. A full bladder will just mean you have to keep getting up.
Find out how RSSB is working with the industry to manage rail staff fatigue by searching for fatigue on our website. More tips to help stack the deck in your favour for managing sleep better can be found in the new National Freight Safety Group On Call guidance for managing fatigue. Meanwhile, RED 35 (see trailer on previous page) also covers fatigue.