Stay alert on the job

OMAHA, Neb. — Experts discussed ways for farmers to fight fatigue during Stand Up 4 Grain Safety Week.

Ellen Duysen, research assistant professor at University of Nebraska Medical Center, wants farmers to start their day well rested and alert.

“Forty-three percent of American workers say they sometimes are too tired to function safely at their job,” she said. “And we know that it’s costing the employers about $136 billion a year with health related lost productivity.”

Even worse, tired workers are more prone to injury. Being tired on the job can lead to lack of attention, slower reaction times and operation errors.

Taking regular breaks can help workers stay safe.

“Schedule regular rest periods and breaks to help recharge,” Duysen said. “Stretching 10 minutes per day can greatly reduce fatigue and prevent injury.”

Duysen shared sleep hygiene tips with the audience.

Here are nine takeaways:

1. Get up at the same time every day and try to keep your sleep schedule as regular as possible.

2. Create a routine before bedtime, such as taking a warm bath, reading a book, putting pajamas on and creating a to-do list for the next day.

3. Wear nonrestrictive clothing to sleep.

4. Set nighttime room temperature at 60 to 68 degrees, but keep your feet warm.

5. Consider talking to your physician about how your current medications may affect sleep.

6. Expose yourself to direct sunlight or phototherapy light soon after you wake and dim light indoors a couple hours before bed. Ask your doctor about taking vitamin D3 if you’re not getting quality sunlight during the day.

7. Establish a caffeine curfew. Limit intake to mornings only and have less overall.

8. Avoid electronics before bed.

9. Use an unlit noise machine to help you fall asleep.