driver-qualification-handbook-english

2But remember, you don’t have to drive long distances to get fatigued. Working longhours, partying hard and not getting enough sleep can make you fatigued.Fatigue and ‘sleep debt’Your body requires a certain amount of sleep each night to function effectively.The average amount of sleep a person needs is eight hours. When you reduce thenumber of hours you sleep you start to accumulate what is called a ‘sleep debt’.Sleep debt is the difference between the hours of sleep you need and the hours ofsleep you actually get.For example, if you need eight hours of sleep per night but only get six, you have asleep debt of two hours. These lost hours of sleep need to be replaced.When we have sleep debt, our tendency to fall asleep the next day increases. Thelarger the sleep debt, the stronger the tendency to fall asleep. Sleep debt does not goaway by itself. Sleeping is the only way to reduce your sleep debt.Reducing the risk of fatigue related crashesThe only effective way to avoid fatigue is to get plenty of sleep. Fresh air, coffee andloud music won’t work.To reduce the risk of fatigue-related crashes:• Get plenty of sleep on a regular basis to avoid ‘sleep debt’.• Get a good night’s sleep before commencing a long trip.• Do not drive at times when you would normally be asleep.• Avoid long drives after work.• Take regular breaks from driving.• Share the driving whenever possible.• Pull over and stop when drowsiness, discomfort or loss of concentrationoccurs.• Check if any medicine you are taking may affect your driving.• Avoid alcohol as this may increase the effects of fatigue.• Look out for the early signs of fatigue.• Don’t be too proud to take a break, or to let someone else drive.Driver qualification handbook 55