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If you fit into any of these categories, you will benefit from the tools found in this fatigue survival toolbox.
HOW TO KNOW WHEN YOU ARE FATIGUED
Fatigue-related symptoms can be divided into three categories: physical, mental, and emotional. If you experience
two or more of the symptoms listed below, you may be experiencing some level of fatigue or reduced alertness. If
you exhibit fatigue-related symptoms on a regular basis, you should consider seeing a doctor.
Continued Airworthiness and Safety Improvements for Operating Requirements: Domestic, Flag, and
Transport Category Airplanes (Part 26) Supplemental Operations (Part 121)
Subpart L--Maintenance, Preventive Maintenance, and
Airworthiness Standards: Normal Category Rotorcraft Alterations
(Part 27)
Operating Requirements: Commuter and on-demand
Airworthiness Standards: Transport Category operations and Rules Governing Persons on board such
Rotorcraft (Part 29) Aircraft (Part 135)
Subpart J--Maintenance, Preventive Maintenance, and
Airworthiness Standards: Aircraft Engines (Part 33) Alterations
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JANUARY
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Martin Luther
King Jr. Day
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31
DONT FALL FOR IT:
THE RHYTHM IS GONNA GET YOU!
Circadian Rhythm
The circadian rhythm is your internal body clock.
Some think they can reprogram their bodies
because theyve worked shift work for several
years. Dont fall for it, like all humans need food
and water to survive, your body needs sleep. In
each 24-hour cycle, your body wants to sleep
when its dark and be awake when its light.
Work with a buddy you can talk and double check each
others work to reduce the likelihood of committing an
error.
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FEBRUARY
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14 15 16 17 18 19 20
Presidents Day
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28
WAKE ME WHEN MY SHIFT IS OVER
Shiftwork
You may be required to work overnight shifts
and long hours. This significantly contributes to
fatigue. Our bodies are not programmed to work
on these schedules, which can make it difficult
to maintain alertness.
Choose what time of day you are going to sleep and stick
with it.
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2010
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MARCH
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Daylight Saving
Time begins
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RISE AND SHINE!
Quality of Sleep
You need high quality, uninterrupted sleep to
perform optimally in all aspects of life. It is more
difficult to obtain high quality sleep if you are
sleeping during the day. To get quality day sleep,
you need to develop a sleeping plan.
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2010
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APRIL
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18 19 20 21 22 23 24
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WHATS YOUR GAME PLAN?
Family/Social Life
Your work schedule may make it difficult to
meet family and social responsibilities. To
improve your personal life, you must have a
game plan for getting 7-8 hours of sleep in
each 24 hour period.
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2010
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Mothers Day
MAY
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23 24 25 26 27 28 29
30 31
Memorial Day
OVERTIME MIGHT COST YOU!
Overtime
Working overtime can put money in your pocket,
but youll pay a penalty with your family, your
health, and the quality of your workmanship.
You may even pay the ultimate price by literally
driving yourself to death. Staying awake for 20
continuous hours results in performance that is
equivalent to being legally drunk (.10 BAC).
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2010
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JUNE
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Flag Day
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Fathers Day
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ARE YOU SICK AND TIRED
OF BEING SICK AND TIRED?
Illness
If you are pushing yourself to the limit, you
are more likely to get sick. Sickness and/or
medications can disrupt sleep and lead to
higher levels of fatigue.
Really, I feel fine, I just need to finish this brake job, go home and mow the
Warning
Adults who had 8+ hours of sleep were 3x less likely to
lawn, go to my kids school play, work on the car, and get sick than those who slept 7 or less hours.
S M T W T F S u h
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2010
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JULY
Independence Day
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UNDER PRESSURE TO PERFORM?
Time Pressure at Work
You may be under constant pressure to make
gate or make a delivery. Time pressure can
lead to fatigue and has the potential to decrease
your quality of work and quality of life.
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AUGUST
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National Aviation
Day
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29 30 31
DONT JUST WING IT
Nutrition
Dont wing it. Make a plan for eating the
right foods at the right time. A plan for proper
nutrition can go a long way toward maintaining
alertness levels and combating fatigue. Our
bodies need to be strategically fueled to perform
at optimal capacity.
Warning
Urghhh.Maybe I should skip dessert? Sleeping less than 8 hours per night has been linked to
increased appetite and weight gain.
2010
S M T W T F S u h
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SEPTEMBER
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Labor Day
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CHOOSE YOUR FUEL WISELY
Caffeine & Alcohol
You may be fighting to keep your job and
working to stay awake at any cost. To work
safely and successfully you should be aware
that alcohol and caffeine can reduce your
quality of sleep.
Warning
Although alcohol will make you feel drowsy, consumption of
Ill help you with that wiring harness in a alcohol can reduce quality and quantity of sleep. Alcohol
also results in the need for frequent trips to the bathroom.
minute. Im getting my caffeine fix.
2010
S M T W T F S u h
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OCTOBER
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Columbus day
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31
STRESSED OUT?
Stress
You most likely experience some level of
emotional stress at work or at home. There is a
connection between stress and fatigue, espe-
cially when emotional stress is severe or long
lasting. There is a mind body connection. How
you cope with your stress will significantly
influence your fatigue level and overall
emotional well being.
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NOVEMBER
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Daylight Saving
Time ends Veterans Day
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21 22 23 24 25 26 27
Thanksgiving Day
28 29 30
DO YOU HAVE A HANDLE ON FITNESS?
Lack of Exercise
If you work long hours, you may neglect your
physical fitness. Regular physical activity will
improve your sleep, make you feel healthier,
and increase your alertness.
Make one night of the week family activity night. Ask the
kids to suggest activities they would enjoy or invent an
active game the whole family will enjoy.
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DECEMBER
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Christmas Day
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*Some sources suggest the next size smaller than these sizes.
ANSI Drill Sizes
How To Count Your Sleep
Notes (Refer to current job card for aircraft specs.)
Notes
Aviation safety begins on the ground, and in the hangar. As an AMT, you are
an invaluable member of the aviation safety team. Having the proper tools
to do your job involves more than just filling your tool box with nice, shiny
wrenches. The FAA Safety Team (FAASTeam) is committed to helping you
achieve the highest level of safety by providing tools and resources to en-
hance your knowledge and proficiency.
FATIGUE RISK INDEX
hfskyway.faa.gov faasafety.gov