1. workshop

2. Ramadan is a special time for everyone. During this month we dont keep our usual eating, sleeping, exercising, and socialising hours. These changes puts additional stress on the human body, causing fatigue and diminish our ability to perform our tasks. These impairments can lead to incidents that should be avoided.

3. Diet and Sleep habits will disturb our Circadian Rhythms during Ramadan

4. Circadian Rhythms Circadian Rhythms is a 24 hour period in your body, where you will feel the natural urges to sleep, eat, rest, and work. When you Circadian Rhythm is disturbed, you may feel tired, hungry, or restless at different times of the day.

5. Not drinking or eating during daylight hours is a big change for most of us. Fasting can cause temporary low blood sugar and dehydration. Diet Change - How does it affect us?

6. Low Blood Sugar Occurs when the sugar (glucose) in the blood drops to a lower than normal level. What you might feel : tired, irritability, headache, faint or light- headed, hunger, loss of concentration.

7. What to eat @ Iftar & Sahoor Our body does not digest food well at night, even if we stay awake. Eat a healthy diet at Iftar @ Sahoor There is no receptacle more odious to God, than a belly stuffed full of food after a fast

8. Fatty meats Fried foods Pastries Potato and corn chips Pizza Whole milk dairy products Too much sugar such as sweets Foods to avoid at Iftar

9. Pasta, rice and potatoes Whole grain breads and cereals Fruit and vegetables Fish, lean meats Soybeans and beans Skim or low-fat milk and cheese Healthy foods at Iftar and Sahoor

10. Dehydration Dehydration occurs when the amount of water in the body falls below normal, which can disrupt the balance of sugars and salts (electrolytes)

11. Signs of Dehydration Darker yellow urine Weakness, fatigue Feeling faint or lightheaded Headache Intense thirst Dry or sticky mouth Muscle cramps

12. Drink lots of water from Iftar to Sahoor about 3 lts (try for 8-10 glasses) Soda or juice does not substitute WATER. Our bodies only absorb 50 to 60 % of fruit juice and only 20 to 30% of soda. Dehydration: What to do:

13. What you can do ? Use Sahoor to ensure you have satisfied your need for water before the new day begins. Avoid Coke/Pepsi/soft drinks that contain caffeine. Caffeine dehydrates you - avoid it, even coffee, in the morning.

14. Sleeping In addition to fasting, sleep habits often change during Ramadan. We may stay up late at night or get up early in the morning for Sahoor.

15. Lack of Sleep causes: impaired performance irritability lack of concentration daytime drowsiness You might also be: less alert and attentive unable to concentrate effectively

16. MICROSLEEPS... Are sudden, unexpected moments of deep sleep stolen by the brain, lasting 4-5 seconds. THE DANGER : If you are driving at 90 km/hour a car will travel the length of a football field in 4 to 5 seconds!

17. How much sleep do I need? There is a sleep bank account The effects of lack of sleep build up after each night of not sleeping well or not sleeping enough If one night you dont get much sleep, try to make up for it the next night. Recovery Days - Take it easy the first day off and catch up on your sleep.

18. How much sleep do I need? Hours of Sleep Prior Night

19. Signs of Drowsy Driving Constant yawning Tired, sore, heavy eyes, eyes out of focus Drowsiness, Daydreaming Drifting from your lane Not remembering the last few miles driven Missing road signs Variations in driving speed Jerking vehicle into your lane

20. Real problems through lack of sleep The most common consequence is sleeping behind the wheel. One third of all drivers will fall asleep at least once in their lifetime. The annual cost of car accidents: US $30 billion 100,000 crashes 71,000 injuries 1,500 fatalities

21. What are your experiences? Discuss now your previous fast experiences during Ramadan. What works for you, what doesnt work?

22. Seven to Eight Hours of uninterrupted sleep is important to everyones health and well-being.

23. Preventing accidents means caring for each other Work with your team / crew members to help each other when feeling tired. Let your supervisor know when you dont feel up for a hazardous task Talk about hazards and make sure everyone is aware of them!

24. Tips on driving during Ramadan Do not drive when you are tired, know your limits Take a short nap before driving (15-20 minutes) Eat lightly before driving Look well ahead and read signage to keep alert The biggest safety challenge of all during Ramadan is driving safely.

25. Supervisors Guidance Start discussing in toolbox talks/HSE meetings 1-2 weeks prior to Ramadan on: Fatigue Give sleep Management advise to staff. Refresh fatigue awareness so staff will identify symptoms Staying up late at night during Ramadan will result insufficient sleep and accumulating sleep debt. Continue these meetings throughout Ramadan and ask questions: 1. How were you yesterday? 2. How do you feel today? 3. Any incidents you had or witnessed? 4. Did you intervene any unsafe acts/condition? Incidents tend to increase towards the end of Ramadan. A toolbox meeting after the first half of Ramadan is important. Face to face communications and Management participation is valuable to increase awareness.