Critical Days of Summer week 12: Fighting Fatigue

  • Published
  • By 1st Lt. Cody Armstrong
  • 341st Missile Wing Safety office
MALMSTROM AIR FORCE BASE, Mont. --  Whether it's during summer activities or when traveling, fatigue is an important safety consideration which could be devastating if overlooked. The well-being of everyone may rely on the ability of an individual to concentrate and stay alert, especially behind the wheel of an automobile. Please keep in mind the following information and tips regarding fatigue and how to mitigate or manage the symptoms--it could save lives.

Fatigue is the state of feeling very tired, weary or sleepy resulting from insufficient sleep, prolonged mental or physical work, or long periods of stress and anxiety. Symptoms of fatigue include headaches, weakness, muscle pain, dizziness, loss of appetite, blurry vision, short-term memory loss, poor hand-eye coordination, difficulty concentrating and irritability. A person experiencing these symptoms on a regular basis should consult a doctor immediately.

During the summer months, fatigue can be especially prevalent in the population. Longer daylight hours can cause confusion to a normal sleep cycle, causing people to feel tired later in the evening. Chlorine from pools, air conditioning and extreme heat can wear on the body and lead to daytime drowsiness. Summer travel can be exhausting and often does not lend itself to good resting conditions in unfamiliar locations, such as tents, recreational vehicles and hotels.

Fatigue can be avoided primarily by maintaining a sleep schedule which allows regular rest, but other factors can also play an important role in preventing the effects of fatigue. If fatigue starts to set in, get up and move around. Sitting in a chair or doing one task all day may make a person feel even more tired than they already are. Avoid drinking excessive caffeine when tired. A light snack can boost energy in the body without the full groggy feeling or the caffeine crash. If possible, take naps in one and a half hour increments. For a quick power nap, a maximum of 20 minutes is recommended. Staying in shape is also a good way to prevent fatigue. Fit people tend to feel more energetic and less fatigued on a day-to-day basis. Most of all, know your own limits. If the effects of fatigue are starting to set in, do not push yourself harder.

Fatigued driving is a tremendous risk to the safety of all Airmen both on and off duty, with summer being the highest risk time of year. In the U.S., drowsy driving is reported to cause more than 100,000 crashes, 400,000 injuries, and 1,550 deaths per year. Just like drugs or alcohol, sleepiness can slow reaction time, decreases awareness and impair judgment. It can be fatal when behind the wheel of a car.

In preparation for a long drive, use the following tips to help prevent the effects of fatigue until restful sleep can be attained. If possible, share driving responsibilities with someone on long trips. Stop every 100 miles or every two hours to walk around, stretch, switch drivers or get some fresh air. Avoid driving during hours of total darkness--usually between midnight and 6 a.m. Stop for light meals and snacks, but be careful not to overeat. A small meal can help keep you energized, while a large meal may make you feel tired and sluggish behind the wheel. If symptoms of fatigue do begin to set in, find a well-lit area to pull over and take a nap.

Fatigue is one of the largest-growing concerns of the Air Force during the summer months--45 percent of all mishaps reported last year identified fatigue as a possible factor. Whether it's behind the wheel, in the workplace or out having summer fun with friends and family, ensure everyone is getting the proper amount of rest beforehand. If a situation arises where fatigue is setting in, use the tips provided to keep people safe. Work hard, play hard, sleep well!