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Fatigue as a Leading Accident Cause
general Driver fatigue is one of the leading causes of traffic accidents, along with speeding, distraction and alcohol. A U.S. study shows fatigue is a primary cause of fatal accidents for heavy vehicle drivers, and health problems related to insufficient or poor-quality sleep contribute to many fatalities.
Key Rules
- ✓Fatigue is one of the leading causes of traffic accidents alongside speeding, distraction and alcohol
- ✓Fatigue is a primary cause of fatal accidents among heavy vehicle drivers
- ✓Regulating driving/off-duty hours alone is not enough to eliminate fatigue-related accident risk
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Effects of Fatigue on Driving
general Fatigue becomes a problem when it compromises your ability to perform tasks requiring attention, judgment and sharp reflexes. It can lead to drowsiness, microsleep periods and falling asleep at the wheel.
Key Rules
- ✓Fatigue reduces alertness, concentration and attention
- ✓Fatigue alters judgment and decision-making, slows reaction time and impairs memory
- ✓Fatigue can lead to drowsiness, microsleep periods and falling asleep at the wheel
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Recognizing Warning Signs of Fatigue
general The warning signs of fatigue vary from person to person but should always be taken seriously. When the first signs appear, you should stop immediately in a safe location to rest.
Key Rules
- ✓Warning signs include frequent yawning, excessive blinking, nodding off and straying into the adjacent lane
- ✓Other signs include being slow to brake, difficulty keeping constant speed, not remembering the last few kilometres, and missing an exit
- ✓When the first signs of fatigue appear, stop immediately in a safe location to rest
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Time of Day and Fatigue Risk
general The body follows a daily biological cycle with 'down' periods where metabolism slows, alertness declines and fatigue sets in. Certain periods carry the highest risk of falling asleep at the wheel.
Key Rules
- ✓The risk of falling asleep is greatest early in the afternoon between 1:00 p.m. and 3:00 p.m.
- ✓The risk is also greatest at night between midnight and 6:00 a.m.
- ✓Whenever possible, avoid driving during these high-risk periods
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Number of Hours Without Sleep
general Physical and mental performance declines rapidly after prolonged periods without sleep, becoming comparable to alcohol impairment.
Key Rules
- ✓After 17 hours without sleep, physical and mental performance declines rapidly
- ✓After 17 to 19 hours without sleep, your capacities equal a blood alcohol concentration of 0.05
- ✓After 24 hours without sleep, your capacities equal a blood alcohol concentration of 0.10
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Recommendations for Managing Fatigue on the Road
general On the road, plan for rest and adjust driving to avoid fatigue. Fatigue is not something you can fight against.
Key Rules
- ✓Begin the work day well rested and take a break every two hours with naps when necessary
- ✓Avoid driving at high-risk times (midnight–6 a.m. and 1–3 p.m.) and slow down to reduce information overload
- ✓Assess your degree of fatigue and pull over to a safe location at the first signs to rest
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Recognizing the Signs of Fatigue
general The warning signs of fatigue should be taken seriously. You must stop immediately in a safe location to rest when the first signs appear. Signs vary by individual but must be learned and recognized.
Key Rules
- ✓Stop immediately in a safe location to rest when the first signs of fatigue appear
- ✓Signs include frequent yawning, excessive blinking, nodding off, and straying into the adjacent lane
- ✓Signs include being slow to brake, difficulty keeping constant speed, missing an exit, and not remembering the last few kilometres travelled
- ✓Signs include feeling irritable, hallucinations, and failing to check rearview mirrors
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Time of Day and Biological Clock
general The risk of falling asleep at the wheel is greatest early in the afternoon between 1:00 p.m. and 3:00 p.m. and at night between midnight and 6:00 a.m. The body follows a daily cycle with 'down' periods where metabolism slows and alertness declines.
Key Rules
- ✓Highest fatigue accident risk occurs at night between midnight and 6:00 a.m.
- ✓Elevated fatigue risk also occurs in the afternoon between 1:00 p.m. and 3:00 p.m.
- ✓During 'down' periods metabolism slows, alertness declines and fatigue sets in
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Recommendations for Managing Fatigue
general Fatigue must be managed both at home and on the road. At home: prioritize sleep, plan rest time, exercise, eat well, watch caffeine/alcohol, manage stress. On the road: begin well rested, plan routes with rest stops, avoid high-risk hours, slow down, avoid visual fatigue. Fatigue cannot be fought—respect your limits.
Key Rules
- ✓At home, make sleep a priority, exercise regularly and watch caffeine and alcohol consumption
- ✓On the road, begin the work day well rested and take a break every two hours with naps as needed
- ✓Avoid driving at night between midnight and 6:00 a.m. and during the day between 1:00 p.m. and 3:00 p.m.
- ✓Fatigue cannot be fought; pull over to a safe location as soon as the first signs appear
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Three Factors Determining Fatigue
general Three main factors determine an individual's fatigue: the driver, the work environment and the physical environment.
Key Rules
- ✓The driver factor includes health, sleep disorders, sleep quality, age, emotional state, diet and fitness
- ✓The work environment factor includes schedule changes, long hauls, night work, waiting times and length of work day
- ✓The physical environment factor includes weather, road conditions, rest area availability, noise, lighting, cab temperature and ergonomics
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Accumulated Sleep Debt
general If you do not get enough sleep, you build up a 'sleep debt.' Performance may suffer after even a single night of insufficient sleep. The only remedy is adequate sleep.
Key Rules
- ✓Most adults need 7 to 9 hours of sleep each night to feel rested and alert
- ✓Performance may begin to suffer after even a single night without enough sleep
- ✓The only way to remedy a sleep debt is to get enough sleep; the body cannot compensate long-term
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Sleep Apnea and Sleep Disorders
general Obstructive sleep apnea affects at least 10% of the population and is characterized by throat obstruction that recurs during the night, reducing blood oxygen and disrupting sleep. Many sufferers are unaware of their condition.
Key Rules
- ✓Symptoms include snoring, agitated sleep and frequently waking due to a feeling of suffocation
- ✓Daytime symptoms include sleepiness, low energy, morning headaches and memory/attention problems
- ✓Conditions like type II diabetes, hypertension, depression and cardiovascular disease can lead to sleep apnea; see your doctor to treat it
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Alcohol, Medication and Fatigue
general Consumption of alcohol, medications or drugs greatly amplifies the effects of fatigue and the accumulation of a sleep debt.
Key Rules
- ✓Alcohol, medications or drugs greatly amplify the effects of fatigue
- ✓These substances worsen the accumulation of a sleep debt
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Recommendations for Managing Fatigue at Home
general Managing fatigue starts at home by prioritizing sleep, exercise, diet and stress management.
Key Rules
- ✓Make sleep a priority, plan free time for restorative sleep and ask family not to disturb you
- ✓Exercise regularly (even 15 minutes/day), watch diet, caffeine and alcohol consumption
- ✓See your doctor if you need help with sleep disorders
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Sleep Disorders and Sleep Apnea
general There are dozens of sleep disorders that can make a person abnormally tired. Obstructive sleep apnea affects at least 10% of the population and is often undiagnosed. It involves repeated throat obstruction reducing blood oxygen and disrupting sleep, preventing deep restorative sleep.
Key Rules
- ✓Obstructive sleep apnea affects at least 10% of the population and often goes undiagnosed
- ✓Symptoms of sleep apnea include snoring, agitated sleep, waking with feelings of suffocation, daytime sleepiness and morning headaches
- ✓Illnesses such as type II diabetes, hypertension, depression and cardiovascular disease can lead to sleep apnea
- ✓See your doctor to treat sleep disorders
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Alcohol/Drugs Amplify Fatigue and Noise Effects
general Consumption of alcohol, medications or drugs greatly amplifies the effects of fatigue and sleep debt. Noise from the engine, tires, exhaust, radio or the cab itself magnifies driver fatigue, worsened by poor soundproofing, high speed and loud radio.
Key Rules
- ✓Alcohol, medications or drugs greatly amplify the effects of fatigue and sleep debt
- ✓Noise from the engine, tires, exhaust, radio or cab contributes to driver fatigue
- ✓Inadequate soundproofing, high vehicle speed and loud radio all increase noise-related fatigue
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Noise as a Fatigue Factor
general Noise magnifies fatigue and varies with the environment and vehicle type. Sources include the engine, tires, exhaust, radio and cab.
Key Rules
- ✓Inadequate cab soundproofing, high speed and loud radio all add to noise level and driver fatigue
- ✓Reducing noise sources helps reduce fatigue