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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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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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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!

 

For more information on sleep, 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.  

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Are sleeping pills a good option?

Oct 10, 2018 ISS Comments (0)

Have you ever been prescribed sleeping pills? Prescription medication to aid sleep during times of transient sleep loss can provide much-needed relief. They can be quite effective at helping you fall asleep, however, if misused it is very easy to become dependent on the use of the medication, either physically or emotionally.

 

In a 2012 study, researchers compared over 10,000 people who took sleeping pills with nearly twice as many people with similar health histories who did not take sleeping pills. It was found that those who took sleeping pills were more than four times as likely to have died during the study’s 2.5-year follow-up as those who didn’t take them. While the study shows an association between sleeping pills and death, it does not prove them as the cause. The problem may lie in overuse or activities that are undertaken while experiencing the drowsy side-effects of sleeping pills, such as driving or operating heavy machinery. 

 

Sleeping pills are not the long-term answer to sleep problems and should only be used for short periods of time because of tolerance to the drug and the risk of dependency. It is important to follow the advice given to you by your doctor. Also, never take sleeping pills when travelling on aircraft. As tempting as it can be to take them to help you sleep on the plane, they effectively immobilise you, increasing the risk of DVT dramatically due to blood pooling, usually in the lower part of the body. Click on some of our older blog posts below the best tips to battle jet lag without sleeping pills:

 

High & Dry: Keeping hydrated while flying

Beware of the Dark Side: Using light to reduce jet lag

Melatonin - should you use it?

Around the world in... 52 hours?

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

 

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Fatigued cabin crew

Oct 03, 2018 ISS Comments (0)

The airline industry is a growing 24/7 operation, boasting an estimated 39 million flights to be flown worldwide by the end of 2018. Flying passengers across the country, or even across the globe, can create a variety of different challenges for cabin crew, including extended duty periods, highly variable schedules, possible frequent time zone changes, and increased passenger loads.

A study has shown a link between the job characteristics of cabin crew and fatigue. The graph below is an indication of the main work factors that contribute to fatigue amongst cabin crew workers, according to union representatives. Long hours and lack of rest are seen as the main offenders.


 

Other factors that may contribute to cabin crew fatigue include, but are not limited to:

  • Consecutive duty days
  • Length of layovers
  • Timezone changes
  • Delays
  • Availability for breaks
  • Availability of a healthy meal
  • Passenger disruption
  • Aircraft type swaps

In 2016, a bill was pass that requires airlines to provide cabin crew with a minimum 10-hour rest period between shifts, matching the requirement for pilots. The bill also included a requirement for cabin crew to be included in Fatigue Risk Management Systems, which until that point was only applied to pilots.

In Australia, there are currently no civil aviation regulations governing duty times and rest requirements for cabin crew. Their duty limitations are set contractually, and minimum standards are set by the country in which the cabin crew are employed. Cabin crew are our first responders to a safety event - is it time they are included in fatigue regulations?

 

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

 


 

 

 

 

 

 

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