Driver and Assistant Support

1. Check out our driver and assistant "Fatigue Quiz" from the National Sleep Foundation.

2. Consider the "Sleep Myths" courtesy of the American Trucking Association.

3. Read about "Getting A Good Night's Sleep" from The National Sleep Foundation.

4. Take An Online Self-Test On How To Prevent Back Injuiry On The Job--Offered by the Occupational Health and Safety Administration (OSHA).

5. Take the Oklahoma State University - Department of Environmental Health and Safety's Online Course on Fire Extinguisher Training.

Fatigue Quiz

The following quiz will help you to assess your knowledge about fatigue and school bus driving. For items 1-4, circle the letter of the one answer that most nearly describes your belief or opinion. For items 5 through 10 choose true or false.

1. To be fully alert and operate a school bus safely during working hours, most drivers and assistants need to sleep about:
a) 9 hours or more per 24-hour day.
b.) 7 to 8 hours per 24-hour day.
c.) 5 to 6 hours per 24-hour day.
d.) Less than 5 hours per 24-hour day

2. When a bus driver hasn't had enough sleep, the unfavorable effects on driver on-the-road performance can be fully overcome by:
a.) Walking around and getting some fresh air.
b.) Taking a short (less than 1.5 hr) nap.
c.) Getting adequate sleep.
d.) Using coffee or other stimulants.

3. Sleep apnea is a disorder in which a bus driver or assistant:
a.) Has muscle twitches in his sleep.
b ) Cannot fall asleep.
c.) Stops breathing when asleep and awakens frequently.
d.) Wakes up and can't go back to sleep.

4. What does the National Sleep Foundation NOT say about getting enough sleep to safely drive a vehicle?
a.) Keep a regular sleep schedule.
b.) Avoid caffeine before bedtime.
c.) Take sleeping pills to help you go to sleep.
d.) Avoid heavy heavy meals before bedtime.

5. If a school bus driver gets only three or four hours of sleep on some work nights, it's not a problem because he or she can make up the sleep on the weekend or on days off.
a.) True
b.) False

6. Sleep apnea can be successfully treated medically.
a.) True
b.) False

7. The melatonin sold commercially as a sleep aid has not been proven safe or effective.
a.) True
b.) False

8. Because of bodily circadian rhythms, we feel more fatigued and our driving performance is not as sharp from 2 to 5 p.m. and is especially affected from 2 to 6 a.m.
a.) True
b.) False

9. There are five recognized types of sleepdisorders.
a.) True
b.) False

10. Most people should take naps.
a.) True
b.) False

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The Answers are listed below:

1. The Answer is "B."The National Sleep Foundation says: "Get a good night's sleep. While this varies from individual to individual, the average person requires about 8 hours of sleep a night." (Click here for more information.)

2. The answer is "C." (Click here to learn about getting enough sleep.)

3. The answer is "C." (Click here to learn more about sleep apnea.)

4. The answer is "."C (Click here to learn more about the National Sleep Foundation recomendations.)

5. The answer is "False." The National Sleep Foundation says: "Are You Getting all the ZZZs You Need? Does it often take you more than 30 minutes to fall asleep at night? Or do you wake up frequently during the night - or too early in the morning - and have a hard time going back to sleep? When you awaken, do you feel groggy and lethargic? Do you feel drowsy during the day particularly during monotonous situations? If you answered "yes" to any one of these questions, you may have a "sleep debt" that is affecting you in ways you don't even realize. And, you aren't alone. A recent NSF "Sleep in America" poll found that 60% of American adults experience sleep problems. However, few recognize the importance of adequate rest, or are aware that effective methods of preventing and managing sleep problems now exist. (Click her to learn about making up later for lost sleep time.)

6. The answer is "True." The National Sleep Foundation says: "Sleep apnea is a serious, potentially life-threatening breathing disorder which affects 6 million adult Americans. Some studies indicate that it is associated with an increased risk of heart attack and stroke. More common in men than women, apnea is experienced by sufferers as a lack of air flow throughout the night. This leads to frequent brief arousals. Sleep apnea occurs in four percent of middle-aged men and two percent of middle-aged women. Over age 65, the prevalence rises to 28 percent and 24 percent for men and women respectively. Sleep apnea is characterized by the following signs and symptoms:

Brief interruptions of air flow during sleep and loss of oxygen
Repetitive arousals, often unnoticed, during sleep
Falling asleep at inappropriate times during the day, such as while driving, working or talking
Early morning headaches
Depression or irritability
Learning and memory difficulties." (Click here to learn more about sleep apnea.)

7. The anwser is "True."The National Sleep Foundation says: "Melatonin is a natural hormone made by your body's pineal (pih-knee-uhl) gland. This is a pea-sized gland located just above the middle of the brain. During the day the pineal is inactive. When the sun goes down and darkness occurs, the pineal is "turned on" by the SCN and begins to actively produce melatonin, which is released into the blood. Usually, this occurs around 9 pm. As a result, melatonin levels in the blood rise sharply and you begin to feel less alert. Sleep becomes more inviting. Melatonin levels in the blood stay elevated for about 12 hours - all through the night - before the light of a new day when they fall back to low daytime levels by about 9 am. Daytime levels of melatonin are barely detectable.(Click here to learn more about melatonin as a sleep aid.)

8. The answer is "True." The National Sleep Foundation says: "More than 25 million Americans have non-traditional work schedules, and many of these individuals have difficulty sleeping during the day and staying alert on the job at night. Shift workers' struggles are biologically based: Their sleep and work schedules conflict with their biological clocks. The biological clock or circadian rhythm is the fluctuation of sleep-wake states. This fluctuation is generally linked to the 24-hour, daily dark-light cycle. Shift workers attempt to sleep when their bodies tell them to be awake, which often results in chronic sleep loss. Shift workers are more likely than people who keep "traditional" work schedules to experience:

Memory and concentration difficulties and impaired job performance
Stomach problems (especially heartburn and indigestion)
Menstrual irregularities
Colds and flu
Weight gain
High blood pressure and heart problems
Workplace and automobile accidents (Click here to learn more about bodily circadian rhythms.)

9. The answer is "True."The National Sleep Foundation says: "The following sleep disorders are often associated with excessive daytime sleepiness:

Narcolepsy
Sleep Apnea
Periodic Leg Movements in Sleep (PLMS)
Restless Legs Syndrome (RLS)
Circadian Rhythm Disorder."(Click here to learn more about types of sleeping disorders.)

10. The answer is "False." The National Sleep Foundation says: "It is important to keep a regular sleep schedule, even on days off and weekends. However, if you can't get enough sleep or feel drowsy, naps as short as 20 minutes can be helpful. Naps can maintain or improve alertness, performance, and mood. Some people feel groggy or sleepier after a nap. These feelings usually go away within 1-15 minutes, while the benefits of the nap may last for many hours(Click here to learn more about taking naps.)

Myths About Falling Asleep At The Wheel

Myth #1--I can tell when I'm falling asleep.

If you're like most people, you believe you can control your sleep. In a test, nearly four-fifths of people said they could predict when they were about to fall asleep. They were wrong. The truth is, sleep is not voluntary. If you're drowsy, you can fall asleep and never even know it. You also cannot tell how long you've been asleep. When you're driving, being asleep for even a few seconds can kill you.

Myth #2--Coffee overcomes the effects of drowsiness while driving.

Stimulants are no substitute for sleep. Drinks containing caffeine, such as coffee or cola can help you feel more alert, but the effects last only for a short time. If you are seriously sleep-deprived, even if you drink coffee, you are still likely to have "micro-sleeps" - brief lapses that last 4-5 seconds. At 55 miles per hour, that's more than 100 yards and plenty of time to kill you or someone else.

Myth #3--Young people need less sleep.

Males under 25 are at the greatest risk of falling asleep at the wheel. Half of the victims of fatigued-related crashes are drivers under 25. In one study, 24 percent of the people asked said that they had fallen asleep while driving - 32 percent of the men and 13 percent of the women.

Myth #4--I'm a safe driver so it doesn't matter if I'm sleepy.

The only safe driver is an alert driver. Even the safest drivers become confused and use poor judgment when they are sleepy. In order to be a safe driver you must have your eyes open - - and that means staying off the road when you're sleepy.
Drinking an alcoholic beverage exaggerates the effects of fatigue. To a tired person, one drink can affect you like four or five.

Myth #5--I get plenty of sleep.

Chances are good that you really aren't getting all the sleep you need. If you said "True,"ask yourself: "Do I wake up rested?" The average person needs seven or eight hours of sleep a night. If you go to bed late and wake up early to an alarm clock you probably are building up a sleep debt during the week. If you spend eight hours in bed but still feel tired, you may have a disorder preventing you from getting enough sleep. Whatever the cause, avoid driving when you feel drowsy.

"Sleep Myths" Courtesy of the American Trucking Association.

"Getting A Good Nights Sleep" from the National Sleep Foundation

According to the National Sleep Foundation there are several things you can do to get a good nights sleep and help you drive your assigned bus route more safely. Everyone has different needs for sleep. But one thing is true ~ you must get enough, or you won't function as well as you could. If you are depriving yourself of even one hour of sleep each night, you are more prone to making mistakes, you are more likely to have a car (or bus) accident, and you will accomplish less, even though you have that extra hour. You may find it hard to concentrate. You may be grumpy, depressed, and just plain tired. You may even fall asleep at inappropriate times. Here are the major points that sleep researchers say that you should consider:

1. Establish a sleep schedule. Go to bed and get up at the same time every single day ~ weekends included. This is all part of setting your "biological clock"

2. Keep the sleep schedule.

3. Make sure your bedroom is as dark as possible.

4. Make sure your bedroom is as quiet as possible.

5. Make sure your bedroom is at a comfortable temperature.

6. Sleep on a good mattress.

7. Get outside in the morning. (Exposure to early sunlight helps set your "biological clock", so that when night comes, your body is on the right timetable for sleep.)

8. Avoid caffeine before bedtime.

9. Avoid heavy meals before bedtime.

10. Avoid too many liquids before bedtime.

11. Avoid smoking before bedtime.

12. Don't eat (late) unless you are hungry.

Have a good, restful, safe, satisfying sleep before you drive your bus! (http://www.sleepfoundation.org).