How can you manage shift work fatigue in mining?

1 Know your circadian rhythm

Your circadian rhythm is your natural body clock that regulates your sleep-wake cycle, hormone levels, body temperature, and other biological functions. It is influenced by external factors, such as light, temperature, and social cues. When you work shifts, especially night shifts, you disrupt your circadian rhythm and may experience sleep problems, mood changes, digestive issues, and reduced alertness. To minimize the impact of shift work on your circadian rhythm, try to maintain a consistent sleep schedule, avoid bright light before bedtime, use dark curtains or eye masks to block out daylight, and expose yourself to natural light during your waking hours.

3 Adopt a healthy lifestyle

Your lifestyle choices can also affect your energy levels, mood, and resilience. Eating a balanced diet, staying hydrated, exercising regularly, and avoiding smoking can help you cope with shift work fatigue and enhance your overall health. Some specific suggestions are: eat small, frequent meals that are low in fat, sugar, and salt, avoid skipping meals or overeating, drink plenty of water and limit sugary drinks, choose physical activities that suit your preferences and schedule, and seek support from your family, friends, or colleagues.

4 Plan your work and rest periods

Another way to manage shift work fatigue is to plan your work and rest periods carefully. You can do this by: prioritizing your tasks according to their importance and urgency, taking regular breaks to refresh your mind and body, using fatigue management tools, such as alarms, checklists, or feedback systems, to monitor your performance, and adjusting your workload and pace according to your alertness level. You should also avoid driving or operating heavy machinery when you are tired, and seek help from your supervisor or co-workers if you feel overwhelmed or unsafe.

5 Follow the shift work regulations

Finally, you should be aware of the shift work regulations that apply to your industry and workplace. These regulations are designed to protect your health and safety, as well as ensure the quality and efficiency of your work. They may include limits on the number and duration of shifts, minimum rest periods between shifts, maximum consecutive night shifts, and provisions for medical assessments, training, or counseling. You should comply with these regulations and report any violations or concerns to your employer or union.