With winter weather comes snow fighting, and with snow fighting comes fatigue. Unpredictable conditions can lead to long, difficult hours on the road, with few breaks and little sleep. However, there are several steps that agencies and drivers can take to ensure crews are well-prepared to combat Old Man Winter, maintain the roads, and get home safely.

GUIDE FOR DISCUSSION

WHY DOES FATIGUE HAPPEN?

Unpredictable weather can lead to varying work schedules, which may throw your circadian rhythm out of balance. Your circadian rhythm, also known as your sleep/wake cycle or body clock, is a natural internal system that regulates feelings of sleepiness and wakefulness over a 24-hour period.

When sleep patterns are disrupted, it can throw this rhythm off balance and cause fatigue, confusing your body about when it should be asleep and when it should be awake.

WHAT HAPPENS TO OUR BODIES?

When our bodies are fatigued, the following symptoms result:

• Increased reaction time – It takes longer to respond when a threat is noticed.

• Decreased alertness – Slower to recognize potential threats.

• Reduced situational awareness – Less able to notice what is happening around you.

• Poor assessment of risk – Decision-making becomes more difficult.

• Impaired memory – Remembering details can be challenging.

• Reduced field of vision – Peripheral vision decreases, and tunnel vision can occur.

• Difficulty staying awake – Eyelids feel heavy, and eyes may close for longer periods.

WHAT CAN SNOW FIGHTERS DO TO FIGHT FATIGUE?

Get some rest – Try to optimize your sleeping conditions:

• Room temperature – Keep it between 60 and 72 degrees.

• Noise – Complete silence is best, but earplugs or steady background sounds, such as white noise, can help mask surrounding distractions.

• Lighting – Reduce light as much as possible. If there are windows in your rest area, use shades to block sunlight.

• Technology – Limit the use of phones, tablets, or other devices right before sleep.

• Think ahead – If you know a storm is coming, be sure to get a good night’s sleep so your body is prepared for the longer hours ahead.

Eat Well – Feed your body properly and stay awake longer:

• Stay away from drinks that contain caffeine.

• Avoid junk foods that are high in fat and sugar.

• Try to include high protein foods to help you stay awake longer.

• Lean meats, nuts, eggs and dairy are all good choices to fuel your body for the long haul.

• Stay hydrated.

Exercise:

• After a brief rest break and before a long shift, take a few minutes to warm up your body. Try doing some quick exercises to raise your heart rate. Even a short walk can boost endorphins and help improve physical wakefulness.

• If you start to feel tired during a run, take a quick stretch break to wake up your muscles and sharpen your focus.

• At home, between storms, exercise regularly to improve overall sleep quality and help you fall asleep more easily.