Integrated Safety Support

The Fatigue Insider Blog

Goodbye 2018, hello 2019!

Dec 19, 2018 ISS Comments (0)

As 2018 draws to a close I wanted to send out a personal thank you.

Along with the rest of the Integrated Safety Support team, I appreciate your ongoing interest in our work, which this year has again taken us far and wide to places including Vietnam, India, Singapore, Brazil, Columbia, Portugal, Spain, the United Kingdom as well as Australia & New Zealand.

As automation and other technologies change how workforces are best used and kept safe, our most sought-after offerings range from basics (e.g. online training courses) to complex strategic advice on how to manage human risks within change programs.

If there are any 2019+ priorities that you would like to talk with us about please contact me. We also look forward to (hopefully) seeing you at our flagship event in Singapore during the 12th to 14th of March. The theme of the event is Fatigue Management & Human Factors in our 24-hour Society and information about it can be found at the fully updated event page. 

We are running a December discount offering 25% off all tickets for our blog readers (with the exception of student tickets). Please use the promotion code FatigueInsider in the site (noting that the code is case sensitive and there is no space between the two words). Don’t forget to share the code with your friends and colleagues.

Yours sincerely, Dr Adam Fletcher & the team from Integrated Safety Support.

Don't forget to contact us via Facebook , LinkedIn , Twitter or comment below.



 

 

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Sleeping under the midnight sun

Dec 12, 2018 ISS Comments (0)

Humans are diurnal, meaning we are normally programmed to sleep during the night and are active during the day (unlike our koala friends). Our circadian rhythm is regulated through our optic nerves. Our bodies are signalled to stay awake when light enters our eyes and triggers communication via our optic nerves. When light wanes and we enter darkness, our brains are prompted to produce and release the sleep-inducing hormone, melatonin. Without darkness, our body doesn’t know when to produce/release melatonin. 

So what happens when you're exposed to constant light?

The summer solstice in Australia is fast approaching. However, unlike our clients and friends in the northern hemisphere, we don't get to experience perpetual daylight during summer! In places like Scandinavia, their summer break allows for fun and excitement after long, cold and dark winters. But being exposed to light when one should normally be experiencing a nocturnal period, can lead to sleep deprivation and other sleep-related health issues. This seems to be more of an issue for us as visitors than it is for the locals. We can definitely vouch that the lack of darkness completely threw our sense of time out the window. If it wasn’t for block-out curtains, eye masks and melatonin there is no doubt a zombie transformation would have occurred!

For those in the southern hemisphere, enjoy your summer downtime! And for our friends in the north, your time in the sun will come (in precisely 6 months!).

For more information on light and circadian rhythms, read our previous blog posts here:

 


 


 

 

 

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How much sleep do you need?

Dec 05, 2018 ISS Comments (0)

Our bodies are all different, and the same rings true for our circadian rhythms. Some of us tend to be morning people, able to be wide awake and functioning at the crack of dawn. Whereas some of us tend to be night owls, able to stay up until the late hours of the night (or early morning!). However, when it comes to how much sleep one actually requires to optimally function, the range is not as big.

In 2015, the National Sleep Foundation issued its new recommendations for appropriate sleep durations all age groups.


When calculating what time to go to bed, it really comes down to your circadian rhythm. Individual’s circadian rhythm could differentiate by hours. If two people were to both go to bed at the same time, one could be sleeping at the perfect biological time and the other at an adverse biological time. Unfortunately, the easiest and best way to measure this is by testing melatonin levels through blood or saliva samples. The quality of your sleep heavily depends on the timing of sleep relative to your circadian rhythm. If you sleep at the right biological time, you'll get optimal recovery sleep. However, when you are sleeping at a non-optimal time, the quality of sleep reduces. An extreme example of this is when the circadian rhythm is disrupted, for example when jet lagged or working shift.

Our bodies respond well to routine. If you manage to find a bedtime that works best for you and achieve the amount of sleep your body requires, you might just find yourself waking up a couple of minutes before your alarm is scheduled to go off!

Join us in Singapore for our Fatigue Management & Human Factors in our 24-hour Society event in March 2019 to find out more about sleep and fatigue management. Click here for tickets and more information.

We are running a December discount offering 25% off all tickets for our blog readers (with the exception of student tickets). Please use the promotion code FatigueInsider in the site (noting that the code is case sensitive and there is no space between the two words). Don’t forget to share the code with your friends and colleagues.

Alternatively, contact us via Facebook , LinkedIn , Twitter or comment below.


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Can cherries help you sleep?

Nov 28, 2018 ISS Comments (0)

Summer is knocking on our door down here in Australia, meaning cherry season is upon us! Cherries are one of the few natural foods that contain melatonin - the hormone that regulates our circadian rhythm. Research shows that consuming foods containing melatonin increases the levels of the hormone produced by the pineal gland in our brains

So how many cherries should we be eating to aid a good night’s sleep?

Several studies have been conducted within the last two decades that have shown cherries (including juice) contain moderate to significant amounts of melatonin, helping those who suffer from insomnia or who are jet lagged.

Try a handful of cherries for an evening dessert and let us know if it works for you.

For more information on melatonin, read our previous blog post here. Alternatively, contact us via Facebook , LinkedIn , Twitter or comment below. 

Join us in Singapore for our Fatigue Management & Human Factors in our 24-hour Society event in March 2019 to find out more about sleep and fatigue management. Click here for tickets and more information.

We are running a December discount offering 25% off all tickets for our blog readers (with the exception of student tickets). Please use the promotion code FatigueInsider in the site (noting that the code is case sensitive and there is no space between the two words). Don’t forget to share the code with your friends and colleagues.


 

 

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The risk of fatigue in construction

Nov 21, 2018 ISS Comments (0)

The construction industry is inherently hazardous, due to factors such as height, inclement weather, mobile equipment and demanding schedules. Throw in a construction worker whose performance is impaired due to fatigue, and it could easily spell a recipe for disaster.

According to the National Institute for Occupational Safety and Health, workers in the construction sector suffered 985 fatalities from injuries in 2015. In comparison, those in the mining sector suffered 120. Similarly, the 2015 rate of non-fatal injuries resulting in days away from work was higher in construction than it was in mining, as shown in the table below.


There is sufficient scientific evidence linking workers’ fatigue to occupational safety. However, not a lot is known about this relationship within the construction industry. A 2010 study on construction workers found that there is currently a mismatch between the perceived threat from sleep deprivation and its potential resulting consequences.

For more information on fatigue in construction, contact us via Facebook , LinkedIn , Twitter or comment below.

Join us in Singapore for our Fatigue Management & Human Factors in our 24-hour Society event in March 2019 to find out more about sleep and fatigue management. Click here for tickets and more information.

We are running a December discount offering 25% off all tickets for our blog readers (with the exception of student tickets). Please use the promotion code FatigueInsider in the site (noting that the code is case sensitive and there is no space between the two words). Don’t forget to share the code with your friends and colleagues.


 

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Making scents of sleep

Nov 14, 2018 ISS Comments (0)

 

The use of scents to aid sleep goes back to ancient times. In ancient Egypt things such as henna, frankincense, myrrh, cinnamon & cypress were burned to help induce sleep and enhance dreams. In Rome, the use of chamomile was common to help one relax. Fast forward a couple thousand years, and we are seeing growing research exploring the ability of odours to promote sleep

Thus far, research has mostly focused on lavender, with studies suggesting that exposure to it prior to sleep can:

Scents that are scientifically proven to promote relaxation and improve sleep quality include:

  • Lavender
  • Vanilla
  • Valerian
  • Sandalwood
  • Juniper
  • Lemon
  • Bergamot
  • Frankincense
  • Ravensara
  • Marjorum
  • Chamomile
  • Geranium
  • Rose
  • Ylang Ylang

For more information on scents and sleep, contact us via Facebook , LinkedIn , Twitter or comment below.

Join us in Singapore for our Fatigue Management & Human Factors in our 24-hour Society event in March 2019 to find out more about sleep and fatigue management. Click here for tickets and more information.

We are running a December discount offering 25% off all tickets for our blog readers (with the exception of student tickets). Please use the promotion code FatigueInsider in the site (noting that the code is case sensitive and there is no space between the two words). Don’t forget to share the code with your friends and colleagues.


 

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