Fatigue Management

e. If possible, change routines and rotate tasks. To facilitate this
option, cross-train personnel in a variety of tasks and skills.
f. Exposure to sunlight or bright light can stimulate mental activity.
g. Where appropriate, introduce novel background noises (such as a
radio) for personnel completing mundane or repetitive work.
Enhancing Quality of Sleep
Personnel can optimise their sleep time by adopting the recommendations
below (where operational conditions permit):
a. Make every effort to create conditions conducive to quality sleep:
cots, darkened and quiet sleep areas, adequate security and so on.
b. Minimise alcohol use. Alcohol may assist in falling asleep, but it
disturbs the sleep cycle and can cause early awakening. Alcohol also
exacerbates fatigue's impairment of mental processes.
c. Ifyouareeatingbeforetakingsleep,eatcarbohydrates(bread,milk,
cheese, potato). These take longer to break down and provide
‘slow-release’ energy the next day. If eating quite close to sleep time,
food should be snack-sized. Further details, concerning food as a
fatigue management tool, are found in Table 7.
d. Upon waking, eat protein (meat, eggs). Proteins promote tissue
growth and regeneration and are digested best in the mornings.
e. Avoid stimulants like nicotine and caffeine prior to sleep.
f. If possible, prepare for sleep gradually, for example, slow down, go
through a prepare-for-sleep routine (some light exercise, reading,
letter writing or a wash may help some personnel).
g. Take the time to prepare for sleep in order to avoid disturbances to
self and others (for example, prior ablutions, handy water bottle,
effective insect netting or repellent).
A powerful source of insomnia during the fighting in
Papua were the mites that caused ‘scrub itch', which
consisted of intensely irritating bites scattered over the
body ...
Mark Johnston
At the Front Line: Experiences of
Australian Soldiers in World War II, 1996
78
h. Ensure all personnel understand the high priority of sleep. For
example, exhausted personnel normally should not be wakened for a
meal or to shave. Short of critical operational demands, sleep should
not be interrupted.