Staying alert in a stressful world

Farming is a dangerous vocation in all four seasons. But every year when harvest rolls around, keeping alert and getting enough rest are especially critical to farmers’ mental and physical health. According to the National Sleep Foundation, chronic sleep debt can cause accidents involving drowsy driving, or operating a vehicle. The consequences of lack of sleep can be dire. Farmers who work more than 60 hours a week also increase the risk of a crash by 40 percent, especially when working alone in the dark, and farmers who sleep fewer than 7.5 hours per night increase their risk for injuries by up to 61 percent.

“(Sleep debt) means when someone normally sleeps eight hours per night, but during the busy season they start sleeping six, (so) at the end of the week they will have a total of 10 hours of sleep debt,” says clinical psychologist Michael Rosmann, executive director of AgriWellness, Inc. “This equates to a 0.08 percent blood alcohol concentration, or being legally drunk. Reaction time, accuracy of motor movements, memory, judgment and mood control are all reduced.”

As stress increases, farm related injuries and illnesses also increase. Stress and sleep debt can contribute to viral infections, long- term illnesses and an increase in the number of rollovers and tips when working with farm equipment.

Safety first, last & always
While farmers aren’t able to control the weather, trade relations or commodity prices, there are many ways to alter behaviors to better combat stress, and reduce the chances of an on-farm accident.

1. Keep your sleep debt in check. Make sure to get adequate sleep, even if eight hours of sleep isn’t feasible.
   
2. If possible, try to go to sleep at roughly the same time at night.
   
3. Turn off your screens off before bed time.
   
4. Refrain from caffeine use after 3 p.m.
   
5. Limit alcohol consumption during harvest. A National Institute of Health study found that consuming even one alcoholic beverage increases the risks of injuries for sleep-deprived farmers.
   
6. Take short breaks, or if possible, quick naps (no more than 20 minutes). Harvest is a marathon, not a sprint – allow yourself to step away from stressful environments, even if it is only a 10-minute break.
   
7. Hugs are free! Comfort and affection from your partner never hurt. Have a dog or cat? Petting helps.
   
8. Physical exercise is important. Be sure to take the time to get out of the tractor or combine, take a walk, clear your head and refresh your senses. Exercise reduces adrenalin and cortisol and encourages the production of serotonin, norepinephrine, dopamine and oxytocin.
   
9. Talking is key. It’s therapeutic and allows the issues to leave the body.
   
10. As always, seek out professional help when needed. The Minnesota Farm & Rural Helpline is available 24/7 via phone (833-600-2670), text (FARMSTRESS to 898211) or email (farmstress@state.mn.us).