How do you get more energy when you work the night shift? How do you prepare for the night shift and recover from sleep-deprivation? Learn everything you need to know about preparing for the night shift in this virtual chat. Featuring Sleep and Fatigue Specialist Clinton Marquardt and Caffeine Scientist and Author GreenEyedGuide.
Topics:
Inexpensive Fatigue Prevention tips – How to get a better night sleep when you work night shift
The 5S of Caffeine – How to get MORE energy with LESS caffeine
Other Fatigue Countermeasures – What can you do when you’re tired at work?
GEG's Fatigue Management Workshop Helps Palmer Johnson Power Systems Reduce Fatigue in the Workplace
Where Minutes Count and Deadlines Cost
In October 2019, I had the pleasure of leading a Fatigue Risk Management workshop with Palmer Johnson Power Systems.
Let’s call them “PJ” for short.
PJ is a distributor in the machinery industry and specializes in servicing and supplying components for heavy-duty, off highway transmissions and axles.
“In the off-highway industry where minutes count and deadlines cost, our team delivers service excellence built on innovation, product expertise, urgency, and strong manufacturer partnerships. Our customers feel the passion in our people 24/7.” – Palmer Johnson Power Systems Mission
Where Expertise and Urgency Meet Fatigue and Mistakes
We all know getting quality sleep is important. I could go on and on about the negative effects of not getting enough sleep. But here’s the thing: I’m about to bring a newborn into this world, so I know I’m headed for 3-6 months of sleep-deprivation. I know from my first baby that most of the “Tips To Prevent Sleep-Deprivation” are laughable and unrealistic.
And so for everyone in the same camp – whether you’re a first responder, a healthcare worker, a shift worker, or a new parent yourself, I’ve assembled some realistic sleep deprivation tips. As someone who’s worked second shift in a bar, juggled multiple jobs during college, survived nights-with-a-newborn once before, and spent 10 years researching caffeine, I’m confident these tips can help you SURVIVE your sleep deprivation until it’s possible to get a good night’s sleep again.
Hi there, I research caffeine, energy drinks, and fatigue in the workplace.
I’ve always been fascinated by caffeinated beverages, and by some of the energy drink stereotypes and caffeine misconceptions that just won’t go away. As a result, my mission as the “GreenEyedGuide” is to help people who deal with caffeine and fatigue on a regular basis.
Sleep Deprivation Tip #1: You don't have to quit caffeine, but you shouldn't double your dose either.
In my years of experience, the most common mistake people make when they’re sleep deprived is to make twice as much coffee or buy twice as many energy drinks the next morning.
I’ve been helping people manage fatigue and caffeine use for decades now. DECADES. It’s hard to believe I’ve been studying caffeine and energy drinks for almost 20 years now – my goodness, I’m getting old…
In those years I’ve witnessed the evolution of the energy drink: in 2003 every energy drink looked like Red Bull or Monster Energy; now some energy drinks are indistinguishable from ready-to-drink coffees, teas, and juice beverages. Along with the evolution of the caffeinated beverage, my business has evolved too. I’m happy to announce that “GreenEyedGuide” is now “GEG Research and Consulting”. GEG, for short, is your expert in managing fatigue and caffeine use in the workplace.
My ambition as the “GreenEyedGuide” has always been to help people see caffeinated beverages the way I do, through my green eyes. I wanted to share my science background to help people make the best choices for themselves, based on facts, not fear.
With the new business name and slogan comes a sharper focus to the “HOW” behind my “WHY”. With my 5 Levels of Fatigue system, I can help people who struggle with stress and sleep deprivation. My workshops explore the relationship between caffeine, performance, and mental health. As a result, my 5 Levels of Fatigue Workshop helps people perform their best when feeling their worst.
Caffeine and Fatigue Research and Consulting
I published my energy drink book in 2013. In 2020, I’ve got a new book and several research papers in the works. I’ve also got a new partnership with the Wisconsin Emergency Medical Services Association, and I look forward to leading more workshops with first responders. Suffice to say, it’s going to be a very busy year…
Updated 4/21/2020 by Danielle Robertson Rath (the “GreenEyedGuide”)
How to Manage Fatigue in the Workplace
It’s easy to imagine truck drivers, nurses, and first responders struggling to stay awake on the job, but fatigue impacts every occupation at every level. Fatigue can be as minimal as boredom or as severe as burnout. Fatigue can be physical, psychological, or both. Ignoring fatigue or accepting it as “part of the job” doesn’t just hurt employees, it also hurts the people they serve and the company’s bottom line. As a result, every company should have a plan for managing fatigue in the workplace.
The good news is anyone in any industry can make a Fatigue Management plan. After all, getting this plan started is more important than getting it perfect the first time.
In this post:
The Cost of Fatigue
Measuring Fatigue from Boredom to Burnout
5 Steps to Start a Fatigue Management Plan
Hi there, I research caffeine, energy drinks, and fatigue in the workplace.
I’ve been passionate about the science behind energy drinks since 2003. As my business has grown, I’ve expanded my focus from energy drinks to fatigue. As a result, my mission as the “GreenEyedGuide” is to help people who deal with caffeine and fatigue on a regular basis.
If you haven’t addressed fatigue in your workplace, here’s what you need to know to get started. In other words, here’s why paying attention to fatigue matters.
Even though 93% of workers say they’ve taken action to boost their energy, 2/3 employed Americans say they’ve made mistakes at work.
Mistakes range from trivial to severe:
Making a mistake in an email (22%)
Missing a button or wearing mismatched shoes (23%)
Addressing a colleague by the wrong name (or sending an email to the wrong “Bob”) (24%)
Missing a meeting or other job duties (41%)
Let’s look at that statistic again. More than 9/10 people say they’ve tried to boost their energy at work, but more than 6/10 people say they’ve made a mistake for not being alert enough.
That means the actions people are taking to boost their energy are not (always) working.
Why?
Because there is no one-size-fits-all solution to fatigue in the workplace. Fatigue is a signal, and the key is to learn how to respond proportionately based on that signal.
At GEG, we believe getting enough sleep is important, but not always possible, and that more caffeine isn’t always the answer.
We also believe that even someone who is fully rested or fully caffeinated can feel physically or mentally exhausted at work. These principles are why the 5 Levels of Fatigue is so effective.
Measuring Fatigue from Boredom to Burnout
Fatigue might seem like the enemy but it can be a powerful tool if you know how to use it. The 5 Levels of Fatigue, developed by GreenEyedGuide, is a system for measuring fatigue, from boredom to burnout.
GreenEyedGuide’s 5 Levels of Fatigue is based on the science behind caffeine and the industry best practices of Fatigue Risk Management, recommended by organizations such as the American College of Occupational and Environmental Medicine’s Task Force on Fatigue Risk Management.
Using the 5 Levels of Fatigue helps you figure out when to “push through” the fatigue and when real changes need to be made.
For example:
Someone who is so tired they’re falling asleep standing isn’t going to feel better after a short walk and a glass of water.
Someone who ends their day feeling overwhelmed needs to make some changes, not just more caffeine.
Introducing the 5 Levels of Fatigue, developed by GreenEyedGuide founder Danielle Robertson Rath
What is fatigue costing your organization?
5 Steps to Build Your Plan for Managing Fatigue in the Workplace
Once you know how to calculate your Level of Fatigue, you can build safeguards to prevent that fatigue from affecting your work.
Workload vs Staffing
Do you have more work than people to do that work? If so, can any of that work be spread out over time or over different departments to reduce the workload of one person?
Shift Scheduling
If you or your team works long, unusual, or unpredictable hours, do you have strategies to make sure they get enough sleep when off-duty? Is there enough time between shifts?
Can you adjust the work schedule so that mission-critical tasks ARE NOT scheduled for those times when fatigue-driven mistakes are most likely to happen (shift beginning, shift end, and right after lunch)?
Employee Fatigue Training
Do you and your team know how to use the 5 Levels of Fatigue to gauge fatigue then act accordingly to lower the risk of making fatigue-based mistakes?
Workplace Environment Design
Is the lighting, temperature, and layout of your workplace conducive to staying alert and focused on the task at hand?
When you or your team are most likely to feel overwhelmed or exhausted, are the tools you need to do your work (or get a quick break) right at your fingertips?
Fatigue Monitoring
Do you and your team feel comfortable confessing when they need a moment to breathe or a place to take a 20-minute nap?
Is there more incentive to hide fatigue or to admit when help is needed?
Let GreenEyedGuide Research and Consulting help you build your Fatigue Management Plan
