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The Fatigue Insider Blog

White noise & sleep

Jan 16, 2019 ISS Comments (0)

Back before the days of digital televisions or radios, you may remember quickly turning the volume down when that awful noise came blaring through the speakers, signifying there was no signal.

So, how is it that white noise can actually help us sleep?

White noise gets its name from ‘white light’ - all frequencies of colour in combination. White noise is a mix of every audible frequency at the same amplitude. The sound of white noise we hear as humans is the sound of all the frequencies between 20 and 20,000 Hz.


 

White noise can mask louder or unwanted noises such as traffic, housemates or neighbours, etc. The white noise will engage your brain, however, will not stimulate or arouse the brain, allowing one to relax and sleep.

Studies have shown that people exposed to white noise slept better because white noise effectively hides “background noise” and other “peak noises”.

If you would like to try out some white noise for yourself, click here. Alternatively, for more information on white noise and sleep, contact us via Facebook , LinkedIn , Twitter or comment below.
 

 

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Back to work blues

Jan 09, 2019 ISS Comments (0)

For many of us, the end-of-year festive season is a busy time, catching up with friends and family, indulging in over-eating and attempting to get some much needed quality sleep! However, despite possibly sleeping more than usual, holidays can still leave you feeling tired. This is especially the case during the demanding festive season.

Aspects of the festive sleep that can affect your sleep include:

Research has shown that people often experience fatigue and stress during the holidays:


Additionally, with all the changes in sleep, alcohol and nutrition, the end of holidays marks the end of pleasant and enjoyable activities that would not usually be part of the average routine day. There could definitely be a link to how we spent our holidays, to how we cope with returning to work, and how quickly the benefits of holidays fade away.

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

 

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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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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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Fatigue Risk Management in EMS

Oct 31, 2018 ISS Comments (0)

Fatigue continues to be a widespread problem for Emergency Medical Services (EMS) personnel. Both mental and physical fatigue can affect EMS personnel, due to the intensity of the job and working shifts, which we know disrupts normal patterns of sleep and circadian rhythms. Studies have found significantly higher levels of fatigue and mental health issues amongst paramedics, as well as significantly poorer sleep quality compared to other industries.

Near misses and accidents involving EMS personnel, where fatigue was a contributing factor, continue to occur. Earlier this year, an Emergency Medical Technician in the USA was killed when the technician driving the ambulance fell asleep at the wheel, colliding into another vehicle.

Evidence-based Guidelines for Fatigue Risk Management in EMS were recently published in the Prehospital Emergency Care journal recommend:

  • The use of fatigue surveys to measure and monitor fatigue in EMS personnel
  • Shifts to be shorter than 24 hours in duration
  • Access to caffeine as a fatigue countermeasure
  • The opportunity to nap while on duty in order to mitigate fatigue
  • Education and training on fatigue-related risks
 
The guidelines also remind us that fatigue management is a shared responsibility between EMS personnel and employers.

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


 
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REM - The sleeping brain's favourite tune

Oct 24, 2018 ISS Comments (0)

"When the day is long... And the night, the night is yours alone" to sleep a full 7-8 hours! Although it may seem like your body ‘shuts down’ during sleep, it is an active time for your brain and many physiological processes. During sleep, your brain goes through different stages, with some lighter stages of sleep (referred to as stages 1 and 2), and some deeper stages of sleep (stages 3 and 4). There is also a fifth stage of sleep known as rapid eye movement sleep, or REM sleep. It is during this stage that your heart rate increases, your breathing becomes more irregular and dreams are most likely to occur.

A normal night-time sleep period occurs in cycles of approximately 90 minutes. The duration of sleep stages within each cycle changes throughout the night and varies person to person. Typically, a sleep cycle will begin with a period of non-REM sleep followed by a very short period of REM sleep. The duration of REM sleep increases with the cycles while you are sleeping. Throughout a full night's rest, the average person will spend 20-25% of their sleep in REM.


REM sleep is the restorative part of our sleep cycle. It is very important for emotion regulation and memory and is also the peak of protein synthesis at the cellular level, which keeps many processes in the body working properly. Decreased sleep duration interferes primarily with REM sleep and dreaming since the body devotes deeper non-REM sleep to shorter hours of sleep. A recent study has shown that REM sleep loss is associated with increased inflammatory responses, increased risk for obesity, and memory problems.

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


 

 

 

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