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The Fatigue Insider Blog

What is blue light?

Apr 03, 2019 ISS Comments (0)

Blue light is the higher energy, shorter wavelengths on the visible light spectrum. It occurs naturally, with the highest levels occurring during the middle of the day. Blue light is also emitted from devices such as smartphones, tablets and computers, and white-coloured LED lights.


 

So if it occurs naturally, blue light can't be that bad for us, right? Blue light is necessary to set and regulate our circadian rhythm, which is done so by photoreceptor cells in our eyes. Therefore, exposure to blue light during daytime hours is certainly a positive. We can also use exposure to blue light in the morning to advance our circadian rhythm, helping those who want to move their sleep to an earlier time - a great way to avoid jet lag!

But too much blue light exposure from our devices later on in the day and throughout the night can delay and disrupt our circadian rhythm, causing sleep disruptions and potential fatigue. Exposure to bright daylight outside may reduce the sensitivity of the circadian system to light exposure at night, but we still recommend to put your devices down before heading to bed, and perhaps relaxing with some tunes or a good book!

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

 

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Is your clock running on time?

Mar 20, 2019 ISS Comments (0)

Here at ISS, we’re often on the road seeing clients. One thing we always pack is our exercise gear. Squeezing in a daily workout is a top priority, especially if we are overseas. We feel it helps with counteracting any jet lag we may have. And now, we have research to back us up!

A recent study has found that exercise can shift our circadian rhythm, with the direction and amount of this effect depending on the time of day or night in which we exercise.

The study involved examining exercise and melatonin levels in 101 participants for up to five and a half days. It was found that exercising at 0700 or between 1300 & 1600 advanced the body clock to an earlier time, and exercising between 1900 & 2200 delayed the body clock to a later time.

So if you’re looking to help minimise your jet lag, or even get yourself back in sync after a block of shift, get those running shoes on at those specified times!

 

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


 

 

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Is fatigue costing your business?

Mar 06, 2019 ISS Comments (0)

 

Fatigue can be a hidden risk in the workplace, costing businesses millions of dollars a year. According to the Sleep Health Foundation, it is estimated that 7.4 million Australian adults do not regularly get the sleep they need, resulting in productivity losses of $17.9 billion.

Lack of sleep significantly reduces productivity within the workplace through absenteeism, presenteeism and decreased engagement. This also increases the risk of errors and injury in the workplace.

Fatigue can impact those who:

  • Sleep fewer hours than recommended (due to work and/or personal factors)
  • Shift work
  • Frequently work extended hours
  • Travel for work
  • Work multiple jobs

Things you can do to reduce the likelihood of fatigue in the workplace include:

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


 

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Don't go breakin' my heart!

Feb 13, 2019 ISS Comments (0)

 

A recent study has demonstrated a relationship between sleep and subclinical atherosclerosis – the early stages of hardening and narrowing of the arteries.

The study showed that those who slept for less than six hours a night were 27 per cent more likely to have subclinical atherosclerosis than those who slept for an average of seven or eight hours a night. Disturbed and fragmented sleep also increased the risk of subclinical atherosclerosis by 34 per cent. Interestingly, those who sleep more than 8 hours a night also have an increased risk.

People who sleep less than seven hours a night also have an increased risk of heart disease, and this is true regardless of other factors that influence heart health, like age, weight, smoking and exercise habits

Not sleeping enough can also increase heart-related issues such as blood pressure and obesity.

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


 

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Mental health & sleep

Jan 30, 2019 ISS Comments (0)

There is a close relationship between mental health and sleep. Poor sleep can be both a symptom and a cause of mental health conditions such as anxiety and depression. Therefore living with a mental health condition can affect the quality and quantity of sleep, which in turn can have a negative impact on your mental health.

The vicious cycle of lack of sleep leads to one being tired throughout the day, making it difficult to cope with day-to-day life. The inability to cope lowers one’s self-esteem, increasing stress and again leading to lack of sleep.

Sleep disorders, such as insomnia, are often experienced by those suffering from mental health conditions. Insomniacs sleep less overall and do not spend adequate time in the deeper parts of sleep, including REM. The REM stage of sleep is a restorative part of our sleep cycle, providing emotional and cognitive benefits. REM sleep allows us to regulate our emotions, maintain our memory capability and make good judgments. Without REM sleep, we tend to be moodier & irrational, suffer from memory lapses and are more inclined to make poor decisions. It’s easy to see how important REM sleep is, particularly for those suffering from mental health conditions.

Selective serotonin reuptake inhibitors, or SSRIs, are a type of medication that is most commonly used to combat depression and anxiety and essentially increase serotonin in the brain. A recent study on those who take SSRIs has shown that the medication is more effective on people who are early risers compared to night owls. It is believed that night owls tend to have more irregular schedules and are also exposed to less light in the morning and more in the evening, resulting in out of sync circadian rhythms. SSRIs boost how the body clock responds to light. Therefore, irregular schedules and light exposure would make SSRIs less effective. Along with seeking professional medical support and making lifestyle changes, we would suggest ensuring morning natural light exposure where possible, as well as keeping a more consistent schedule where possible.

If you are suffering from sleep disorders and mental health issues, do not hesitate to see your doctor. For more information, contact us via Facebook , LinkedIn , Twitter or comment below.
 

 

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Is Bruxism grinding your sleep quality?

Jan 23, 2019 ISS Comments (0)

Bruxism is the medical term for grinding teeth and/or clenching one's jaw unconsciously. Grinding or clenching can occur both when awake or asleep. However, sleep bruxism is generally a more significant health concern.

Those with sleep bruxism may not know they’re grinding or clenching, meaning the disorder can easily be left untreated and can lead to broken or damaged teeth, headaches, jaw pain, and temporomandibular joint (TMJ) disorder. The constant tensing of muscles does not allow the body to relax, ultimately affecting sleep quality.

The exact causes of bruxism are unknown, but risk factors include:

  • Stress and anxiety
  • Other sleep disorders such as sleep apnea
  • Regular alcohol, drug, caffeine and nicotine use.

Lifestyle modifications can help reduce symptoms and improve sleep quality for people experiencing bruxism. These include:

  • Improving sleep hygiene
  • Reducing stress through meditation, yoga and deep breathing exercises
  • Avoiding hard foods and chewing gum in order to keep jaw muscles more relaxed
  • Reducing or eliminating alcohol, drugs, caffeine and nicotine

Dental devices such as occlusal guards and splits can also help prevent further damage to the teeth and jaw.

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


 

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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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