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Sometimes traditional methods work best, but even the simplest formulas demand scrutinyDuring my interviews with drivers and driver trainers over a period of time, I came across a couple of fatigue-fighting recipes and much good traditional advice, particularly from the more matured drivers.
You may ask why I have not publish these well-known traditional approaches. Well, the answer is simple: I am focusing on the improvement of road safety through the mitigation of fatigue-related occurrences and the effective management of fatigue – rather than some magic recipes for disaster.
I will not deny the fact that most of the suggested methods have been tested over a period of time and may help to mitigate the feeling of tiredness for short periods. One of these methods mentioned time after time actually inspired me to investigate the effect of caffeine on our drivers.
Although it is a well-known fact that there is no substitute for a good night’s sleep, as was mentioned in the article “The science of wakefulness” in the second publication in 2010 of Road Ahead, I believe that should one in the odd situation need to increase one’s level of wakefulness, one needs to understand the consequences thereof.
What makes coffee and tea so popular?
Coffee and tea play an important part in our drivers’ lives and generally play a large role in society, as approximately 80% of the world’s population consumes these beverages on a daily basis.
They are thus the most common source of caffeine.
Tea contains two alkaloids and more caffeine than coffee, but as tea is generally brewed much weaker, a typical serving contains less caffeine than the same serving of coffee.
It is reputed to relax the smooth muscles of the body whereas coffee stimulates the heart and respiratory systems. This explains why many people turn to tea when they want to relax.
Caffeine is therefore the main attraction, also found in chocolate, soft drinks and certain nuts.
Most of us are aware that caffeine is a stimulant, but it can be difficult to monitor how much is being consumed and how it affects the body.
How does caffeine affect the body?
In accordance with Professor Jasvinder Chawala, director of the Clinical Neurophysiology Laboratory, in an article entitled “Neurologic effect of caffeine” (26 November 2008), the most notable behavioural effect of caffeine occurs after the consumption of a low to moderate (50mg to 300mg) dosage. It then increases the alertness, energy and ability to concentrate.
This was confirmed by an independent study conducted on a group of United States Navy Seals. The study was conducted to determine the effect of moderate dosage of caffeine on the adverse effect of sleep deprivation and the exposure to severe stresses.
After 72 hours of sleep deprivation and continuous exposure to other stresses, they randomly received 100mg, 200mg and 300mg of caffeine capsules.
The 200mg and 300mg capsules significantly improved visual vigilance, choice reaction time and proved to be the most effective on overall vigilance, reaction time and alertness.
Throughout the testing, the greatest effect of the caffeine proved to come one hour after administration at a dosage of 200mg (approximately two cups of coffee).
It is therefore clear that caffeine can be used to the advantage of our drivers, if used as a short-term solution.
The caffeine cycle in the human body
To be able to use this stimulant to one’s short-term advantage, one needs to have a better understanding of the reaction it causes in the body.
Caffeine is completely absorbed within 30 to 45 minutes after the ingestion thereof; it then starts to stimulate the brain through increasing the secretion of adrenalin, boosting the heart rate, raising blood pressure, decreasing the blood flow to the skin and inner organs, increasing the metabolic rate for several hours, stimulating the liver to release glycogen into the bloodstream, raising blood sugar and insulin levels, and affecting the kidneys by increasing urination, which may cause dehydration.
Within 60 minutes, the alertness, energy and ability to concentrate proves to be at its best, as was mentioned in the studies conducted. These favourable effects then systematically deteriorate over the following 15 to 20 minutes, depending on the individual’s caffeine tolerance.
Although the favourable effects last only up to 80 minutes from ingestion, caffeine can suppress melatonin for up to 10 hours and will take the body between three and four hours to excrete eventually.
How does this affect your sleep?
This stimulant may not have a great impact on one’s sleep-wake cycle if used during a day shift, but as mentioned above, it can suppress the release of melatonin up to 10 hours after consumption.
For the sake of those who did not read the previous article, “The science of wakefulness”, let me give a short description of the importance of melatonin as part of the human sleeping cycle.
The human body follows an internally generated sleep-wake cycle, better known as the circadian rhythm, governed predominantly by the body’s temperature and the production of a hormone known as melatonin. Melatonin is produced mostly during periods of darkness, and stimulates sleep. These levels are generally at a high between midnight and 6 a.m., coinciding with the circadian dip in alertness, and is also the time during which the highest incidents of sleep-related vehicle accidents occur.
It plays a vital role in the body as it improves the immune system, enhances REM sleep, reduces blood pressure if released regularly and acts as an antioxidant that may prevent migraine headaches.
Due to the exposure to light, lower levels of melatonin are released during the day and sleep is not naturally stimulated.
Now that we understand the importance of melatonin release for the human body, it becomes clear that one would have to limit the suppression thereof where possible. It is recommended that all stimulants, including coffee and heavy exercise, should be avoided at least four hours before bedtime.
Caffeine, or not?
Throughout the process of gathering information regarding the effect of caffeine, it became clear that there are different views on the effect as well as the advantages and disadvantages of the use of caffeine.
Despite these differences, most experts agreed that the moderate use of caffeine is not likely to cause any health problems, but the excessive usage thereof may lead to the body developing a tolerance, long-term effects and even sleeping disorders.
But can caffeine be used to the drivers’ advantage?
Well, the answer is not that straightforward, although research has proved that coffee taken early in the day is connected with improved alertness and a feeling of well-being, and regular low dosage of coffee intake may be particularly helpful for drivers involved in shift work as it can improve the cognitive functioning and reaction times during day and night shifts.
We still need to face the facts that caffeine suppresses the release of melatonin up to 10 hours and would therefore disturb the body’s natural awake-sleep cycle, which may lead to long-term sleeping disorders.
Furthermore, caffeine would only address the symptoms of what is causing the level of fatigue and may add to the deterioration of a person’s condition and health.
To prevent the development of caffeine tolerance or negative effects, a combination of short naps and regular cups of coffee are recommended for shift and long-distance drivers, as a short-term solution until normal sleep patterns can be resumed.
But I would explore better ways of managing fatigue, through determining the cause rather than treating the symptoms thereof. A good starting point would be to:
• Implement a driver hydration programme, as dehydration is one of the major contributors of fatigue.
• Ensure a balanced diet (this could be worked out by a professional registered dietician) that would provide a better level of energy and help control aspects such as high blood pressure, diabetes and other conditions that may contribute to the level of fatigue.
• Implement an effective sleeping programme as is mentioned by Dr Stephanie Silberman in her book The Insomnia Workbook, as there is no substitute for sleep.
Although caffeine may help to provide a sense of almost immediate relief, and the last-mentioned focus areas could contribute to a long-term solution, it is important to visit the doctor should you note a constant sense of tiredness.
Guillaume Olivier
SHEQ manager: Mining Services & WCA Department
Unitrans Freight & Logistics
