GUIDANCE ON FATIGUE MITIGATION AND MANAGEMENT

FATIGUE

For many years, fatigue was discounted as a potential cause of or contributor to human error.
One reason for this misunderstanding was the old myth that fatigue could be prevented by
various characteristics: personality, intelligence, education, training, skills, compensation,
motivation, physical size, strength, attractiveness, or professionalism.

However, recent accident data and research point to fatigue as a cause of and/or contributor
to human error precisely because of its impact on performance. Human error resulting from
fatigue is now widely perceived as the cause of numerous marine casualties, including one of
the the worst maritime environmental disasters in the last century, the Exxon Valdez.

The negative effects of fatigue present a disastrous risk to the safety of human life, damage to
the environment, and property. Because shipping is a very technical and specialized industry,
these negative effects are exponentially increased, thereby requiring seafarers’ constant
alertness and intense concentration.

DEFINING FATIGUE

There is no universally accepted technical definition for fatigue. However, common to all the
definitions is degradation of human performance. The following definition is found in IMO’s
MSC/Circ.813/MEPC/Circ.330, List of Human Element Common terms:
“A reduction in physical and/or mental capability as the result of physical, mental or emotional
exertion which may impair nearly all physical abilities including: strength; speed; reaction
time; coordination; decision making; or balance.”

HOW CAN YOU PROTECT YOURSELF FROM THE ONSET OF FATIGUE

1. Sleep Issues

Sleep is the most effective strategy to fight fatigue. Sleep loss and sleepiness can degrade
every aspect of a person’s performance: physical, emotional and mental. To satisfy the needs
of your body, you must acquire the following:
• Deep sleep

• Between 7 to 8 hours of sleep per 24-hour day

• Uninterrupted sleep

Here is some general guidance on developing good sleep habits:

• Develop and follow a pre-sleep routine to promote sleep at bedtime (examples are a
warm shower or reading calming material).

• Make the sleep environment conducive to sleep (a dark, quiet and cool environment
and a comfortable bed encourages sleep).

• Ensure that you will have no interruptions during your extended period of sleep.
Satisfy any other physiological needs before trying to sleep (examples are, if hungry
or thirsty before bed, eat or drink lightly to avoid being kept awake by digestive
activity and always visit the toilet before trying to sleep).
 • Avoid alcohol and caffeine prior to sleep (keep in mind that coffee, tea, colas,
chocolate, and some medications, including cold remedies and aspirin, may contain
alcohol and/or caffeine). Avoid caffeine at least six hours before bedtime.

• Consider relaxation techniques such as meditation and yoga, which can also be of
great help if learnt properly.

2. Rest Issues

Another important factor that can affect fatigue and performance is rest. Rest, apart from
sleep, can be provided in the form of breaks or changes in activities. Rest pauses or breaks
are indispensable as a physical requirement if performance is to be maintained. Factors
influencing the need for rest are the length and intensity of the activities prior to a break or a
change in activity, the length of the break, or the nature or change of the new activity.

Guidelines for maintaining performance

Here are some general guidelines that can help you maintain performance:

• Get sufficient sleep, especially before any period when you anticipate that you will
not get adequate sleep.

• When you sleep, make it a long period of sleep.

• Take strategic naps.

• Take breaks when scheduled breaks are assigned.

• Develop and maintain good sleep habits, such as a pre-sleep routine (something
that you always do to get you ready to sleep).

• Monitor your hours of work and rest when opportunity arises.

• Eat regular, well-balanced meals (including fruits and vegetables, as well as meat
and starches).

• Exercise regularly.

What can mitigate the effects of fatigue

The most powerful means of relieving fatigue is to get proper sleep and to rest when
appropriate. However, a number of things have been identified as potentially providing some
short-term relief. Note, however, that these countermeasures may simply mask the symptoms
temporarily —the fatigue has not been eliminated.

• An interesting challenge, an exciting idea, a change in work routine or anything else

• Bright lights, cool dry air, music and other irregular sounds

• Caffeine (encountered in coffee and tea, and to a lesser extent in colas and
chocolate) may combat sleepiness in some people for short periods. However,
regular usage over time reduces its value as a stimulant and may make you more
tired and less able to sleep.
Any type of muscular activity: running, walking, stretching or even chewing gum

• Conversation

• Controlled, strategic naps can also improve alertness and performance (the most
effective length of time for a nap is about 20 minutes).

Strategic Napping

Research has identified “strategic napping” as a short-term relief technique to help maintain
performance levels during long periods of wakefulness. The most effective length for a nap is
about 20 minutes. This means that if you have the opportunity to nap you should take it.
However, there are some drawbacks associated with napping. One potential drawback is that
naps longer than 30 minutes will cause sleep inertia, where situational awareness is impaired
(grogginess and/or disorientation for up to 20 minutes after waking. A second is that the nap
may disrupt later sleeping periods (you may not be tired when time comes for an extended
period of sleep).

HOW CAN YOU RECOGNIZE FATIGUE IN YOURSELF AND OTHERS

Fatigue can affect your mind, emotions and body (e.g. your capacity for tasks involving
physical exertion and strength, as well as your ability to solve complex problems or make
decisions, etc). Your level of alertness is dependent on fatigue, and therefore, human
performance can be impaired.

There are a number of changes associated with fatigue that will manifest in physical
discomfort, such as:

• Headaches
• Giddiness
• Heart palpitations / irregular heart beats
• Rapid breathing
• Loss of appetite
• Insomnia
• Sudden sweating fits
• Leg pains or cramps
• Digestion problems

3. ADEQUATE REST

The Master will ensure that all ranks receive adequate sleep periods between duty shifts to
avoid possible disastrous errors of judgment resulting from fatigue.

The following are important in the prevention of fatigue on board ship, and are within the Ship
Officer’s ability to influence and implement:

• Ensuring compliance with maritime regulations (minimum hours of rest)

• Using rested personnel to cover for those traveling long hours to join the ship and whom are
expected to go on watch as soon as they arrive on board (i.e. allowing proper time to
overcome fatigue and become familiarized with the ship)

• Creating an open communication environment (e.g. by making it clear to the crew members
that it is important to inform supervisors when fatigue is impairing their performance and that
there will be no recriminations for such reports)
• Scheduling drills in a manner that minimizes the disturbance of rest/sleep periods (schedule
drills within working hours)

As a principal the Company has adopted the following minimum hours of rest schedule in
accordance with flag state requirements and the ILO MLC 2006.

The minimum limits on hours of rest should be as follows:

.1 10 hours in any 24-hour period, which may be divided into no more than two (2)
periods – one of which shall be at least six (6) hours in length, and no more than 14 hours
between any consecutive periods; and

.2 77 hours in any seven-day period.

Notwithstanding to the above the Master shall have the right to suspend the minimum limits
on hours of rest and require a seafarer to perform any hours of work necessary for the
immediate safety of the ship, persons on board or cargo, or for the purpose of giving
assistance to other ships or persons in distress at sea. In such cases, and as soon as
practicable after normal conditions have been restored, the Master shall ensure the seafarers
are provided with an adequate period of rest.

In order to implement the above, form “Minimum Hours Of Rest” and form “Shipboard
Working Arrangement” should be duly completed by all officers and crew including the Master
and Chief engineer.

QUIET PERIODS

Due consideration must be given to the watch below in arranging work programmes. Noisy
work close to accommodation should be avoided.

FITNESS FOR DUTY

The watch system (“Shipboard Working Arrangement”) shall be such that the efficiency of
watch-keeping Officers and Ratings is not impaired by fatigue.
Duties shall be so organised that the first watch at the commencement of a voyage and the
subsequent relieving watches are sufficiently rested and otherwise fully fit for duty.