The Department of Public Safety is committed to reducing collisions caused by fatigued drivers.

What is fatigue? Fatigue is a complex state characterized by a lack of alertness and reduced mental and physical performance, often accompanied by drowsiness.

Fatigue signs and symptoms

Forgetfulness

Poor Communication

Impaired decision making skills

Lack of alertness

Nodding off

Slow reaction time

Micro sleep

Withdrawn

Depressed

Moody

Quick to anger

No sense of humor

Lack of interest

Always tired

Factors that cause fatigue

Sleep loss and/or disturbed sleep

Disrupted biological clock

Excessive physical activity

Excessive mental or cognitive work

Monotony or familiarity

Quality & quantity of sleep

Continuous hours of being awake

Illness

Time of day/circadian effects

Sleep disorders

Environmental

Nutrition

Physical fitness

Drugs

Health

Age

Accumulating a sleep debt:

Sleep loss is cumulative and builds a debt. Most people get 1 to 1.5 hours less sleep per night than they need. People whose sleep was restricted 4 to 5 hours per night for one week needed two full nights sleep to recover vigilance, performance and normal mood. How do you get out of sleep debt? Sleep!

Sleep:
A highly complex physiological process during which the brain and body alternate between periods of extreme activity and quiet, but are never shut off

What do we know?

Sleep is a vital need. One-third of our life should be spent asleep. The average person needs at least 8 hours of sleep. Some people mistakenly feel they don't need a full night's sleep./p>

The Two States of Sleep State I

Non-REM sleep
Physical and Mental activities slow
Physical restoration occurs

State II
REM: Rapid Eye Movement
Extreme mental activity
Mental restoration
Major muscles are paralyzed

Reducing sleep by only two hours halves the amount of REM sleep.

Create an optimal sleep environment.

A great pillow and mattress
Location of bedroom
Cool room temperature
NO light
Quite
White Noise
Consistent bedtime routine
Security
Don't go to bed hungry
Avoid work or worry in the bedroom
One long period of sleep
Consistent wake up time
Limit both caffeine and alcohol
If you can't get to sleep...

Strategic Sleeping

Make up for prior loss or disturbance using 1 1/2 - 3 hour sleep periods. Prevent or minimize sleepiness during work especially on night shifts by using 20-30 minute naps or "siesta sleep".

Effects of Caffeine on Sleep

"All I need is a little caffeine this morning and I'll be fine"
"Caffeine doesn't affect me that way - I can have it before I go to bed"

Effects of Alcohol on Sleep

Breaks down into sugar and will disrupt sleep. Eliminates all REM sleep in first half of sleep period. Can lead to balancing act.

Driving Drowsy Affects Performance Like Driving Drunk

19 hours without sleep is similar to a BAC of .05%
24 hours without sleep is similar to a BAC of .10%

The Choice is yours...
Which of the following would you choose?

Arizona Dept of Public Safety
Governor's Office and Highway Safety
N.H.T.S.A.