Integrated Safety Support
Sign up to stay informed

The Fatigue Insider Blog

A water cooler conversation

Jun 21, 2018 ISS Comments (0)

Every day deserves to be a day of recognition, celebration and/or awareness of worthy causes. Today, the 21st of June 2018, we get to know our fearless leader, Dr Adam Fletcher, a little more - over an espresso or two (or red wine) - with questions relating to today’s international recognition days and their link with fatigue and sleep.

 

International Yoga Day

What role do you believe Yoga has in Fatigue Management?

“I can only speak from my personal experience on that question. I have been practicing yoga on a weekly basis for about 7 years, and it has definitely helped me manage stress in my body and mind as well as improve my sleep.”

What relaxation techniques can be used for sleep, fatigue, etc?

“There is a large and growing set of scientific/medical research papers on this question. Some relations techniques require more discipline, and some are quite simple, which is what I personally lean towards. When I am trying to sleep, I simply focus on my breath, and don’t force anything but just let the breath happen.”

World Music Day, also known as Make Music Day

What music do you like to listen to when you are winding down?

“The only time I really listen to calming, classical music is when I am about to sleep; mainly just on a digital classical radio station.”

What music do you listen to, to keep yourself awake?

“Having looked at a variety of research on this topic I am not convinced that music can help a person stay awake for any sustained period. However, I do have different music choices for different types of tasks. Sometimes heavy rock for getting a report done, dance music for processing data and doing analyses and Jazz for reflectively working on strategic questions.”

 

Winter solstice

What are the long-term effects of less natural light exposure, and the reverse?

“That’s a very difficult question to answer, and maybe impossible. That’s because there are so many effects of light (or lack of it). Without being too wordy, I’d say having a healthy sleep pattern depends on light but many other systems also depend on the downstream effects of light, such as getting Vitamin D and the many benefits that can have on health.”

What are your tips in getting the right amount of natural light exposure during the winter months?

“For healthier circadian rhythms and sleep patterns, the ideal is to get a similar amount of light each day (the brighter the better), although that is impractical for many of us. Unfortunately, many places in the world are not conducive to Vitamin D production for many months of the year, so oral supplementation is necessary”.

 

If you have questions for Adam, or suggestions for future posts please let us know via email at info@integratedsafety.com.au or leave a comment below.

 

READ MORE
Digital Detox

Jun 05, 2018 ISS Comments (0)

A survey carried out in September 2017 by global tech protection and support company Asurion, found that the average American adult can’t go more than 10 minutes without checking their phones.

In extreme cases, 1 in 10 people check their phone every 4 minutes, and 60% of those surveyed occasionally experience stress when their phone is off or out of reach.

This digital addiction is the new focus of companies like Apple and Google.

Apple’s “Digital Health” software for iPhones and iPads as part of the new iOS 12 operating system, and Google’s “Dashboard” for Android P, aim to help users manage how much time they spend on their phones and tablets, with tools such as usage analytics.

Users will be able to set limits for apps, so you can decide if and when you want to use your phone. Additional features such as “Do not disturb” and “Wind down” functions will also be introduced to allow users to start preparing to sleep at night.

How do you currently control your technology use to help manage sleep, fatigue, and performance?

Stay tuned, as we are in the testing phase of our upcoming Fatigue Safe App, which will also aim to help you manage your fatigue.

For more information, contact us via Facebook, LinkedIn, Twitter or comment below.

 

 

READ MORE
How do you sleep at night?

Apr 18, 2018 ISS Comments (0)

Do you wake up in the morning feeling less than refreshed and struggling to stay awake during the day? The young man in the YouTube video below certainly did. He had a sneaking suspicion that his loud snoring had something to do with it and decided to film himself while he slept.

Sleep apnea is a sleeping disorder where patients have repeated episodes of partial or complete obstruction of the throat during sleep. The throat vibrates and causes snoring. Sleep apnea remains largely undiagnosed, as apnea events happen during sleep. Unless you have a bed partner who complains to you about your freight train-like snoring, it is difficult to self- identify whether your breathing is interrupted while you’re sleeping.

It can be easily assumed that sleep apnea suffers are mostly overweight men, but in reality, and as the video shows, sleep apnea can affect anyone. The best way to diagnose it, with an overnight sleep study

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

 

READ MORE
Karoshi

Apr 11, 2018 ISS Comments (1)

Japan has a culture of long working hours, in fact, some of the longest working hours in the world. In recent years, there have been multiple high-profile cases of people in Japan working themselves to death, which has pushed this issue into the spotlight.

Karoshi, which can be translated literally as "overwork death", is the word used in Japan to define sudden occupational-related mortality. The primary medical causes of karoshi deaths include heart attack and stroke due to mental and physical stress, as well as starvation.

In 2013, a 31-year-old journalist died of heart failure, after having reportedly worked 159 hours of overtime in one month. In 2014 a 27-year-old trainee at a casting company also died of heart failure, after having worked up to 122.5 hours of overtime month. Both cases were officially attributed to karoshi.

In 2017, the Japanese Ministry of Health, Labour and Welfare released a White Paper stating that an agreement had been reached on the maximum hours of overtime work to be set at 45 hours per month and 360 hours per year.

Integrated Safety Support will be hosting Fatigue Management & Human Factors in our 24-hour Society #FMHFSingapore - the first ever international conference event of its type to be held in the Asia-Pacific region, in Singapore from Tuesday 12th to Thursday 14th of March 2019. Click here to access our Early Bird tickets.

For more information, contact us via Facebook , LinkedIn , Twitter or comment below.


 


 

 

READ MORE
Things you didn't know about daylight saving time

Mar 28, 2018 ISS Comments (0)

By now, most of us have either moved in or out of daylight saving time (DST). For us here in Melbourne Australia, it signals the rapid decline into cold and dark winter, making us slightly jealous of our friends in the northern hemisphere! However, we’ve been doing some interesting reading about moving into DST, that has made the thought of rugging up that little bit easier!

According to research:

Not all is bleak when it comes to DST! Research has found that criminal activity such as robberies decreases by 7% following the shift to DST.

For more information on DST, contact us via Facebook, LinkedIn, Twitter or comment below.

READ MORE
Minimising Fatigue in Formula 1

Mar 21, 2018 ISS Comments (0)

The Formula 1 is a race of skill, stamina and endurance, where drivers are behind the wheel of a race car for hours at a time with massive forces working against their bodies. Drivers are susceptible to both physical and mental fatigue, and like most athletes, require adequate levels of sleep, nutrition and recovery to manage their fatigue.

Australia’s own Daniel Ricciardo and his performance coach, Stuart Smith, explain how the Redbull Racer keeps himself in prime condition for racing, by following three important elements:

  • Switching off
  • Training
  • Maintaining Routines

These elements are a great way to help manage fatigue and are not just exclusively for athletes. Smith states that it is essential to completely unwind and get a proper mental and physical break. And for those crossing time zones like the Formula 1 teams, ensuring that you have adequate travel time before race day is essential, to be able to acclimatise to time zones and the environment.

For more information, contact us via Facebook, LinkedIn, Twitter or comment below.

READ MORE
Does magnesium help you sleep?

Mar 14, 2018 ISS Comments (0)

Magnesium is one of our body’s 24 essential vitamins and minerals, playing a critical role in our health. It activates the parasympathetic nervous system, which is responsible for getting you calm and relaxed, by regulating neurotransmitters. It also regulates melatonin in the body, which is the hormone that regulates our circadian rhythm

 

Sleep disturbances are a common symptom of magnesium deficiency. People with low magnesium often experience restless sleep and often wake throughout the night.

 

Maintaining healthy magnesium levels can lead to deeper, more sound sleep. It can also help with sleep disorders such as restless-leg syndrome. Taking magnesium supplements is a great way to keep your levels up. However, there are insufficient studies that have directly tested the effect of magnesium supplements on sleep disturbances, making it hard to recommend specific amounts. We would recommend taking 100-350mg a day.

 

For more information on magnesium, contact us via Facebook, LinkedIn, Twitter or comment below.

READ MORE
1 .. 2 3 4 5 6 .. 13