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
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:
Things you can do to reduce the likelihood of fatigue in the workplace include:
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
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.
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:
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?
Sep 26, 2018 ISS Comments (0)
Tired or fatigued employees can have a significant effect in the workplace, reducing productivity through personal days, reduced hours and a general decline in efficiency while working. The solution is simple, and no, it does not involve drinking copious amounts of coffee. Studies have shown napping to be quite beneficial, improving alertness and performance.
Workplaces around the world, such as some air traffic control organisations, have formalised a controlled napping procedure, where naps are built into a controller's daily schedule. The most beneficial nap we would recommend is one of 20-25 minutes in length, however, even a 10-minute power nap is enough to improve one's cognitive function and reaction time.
It is advisable to limit your naps to less than 30 minutes, in order to minimise sleep inertia - the period of impaired performance and grogginess experienced after waking - and allow yourself to wake up.
Join us in Singapore for our Fatigue Management & Human Factors in our 24-hour Society event in March 2019 to find out more about what the
current research tells us about naps. For more information on napping, contact us via
Sep 19, 2018 ISS Comments (0)
Here at ISS, we are often on the road (or in the air) travelling to meet and work with our clients. As much as our friends and family may be jealous of
our frequent travels, we all know full well that it’s not a holiday! For those who travel for work, as much as we may love it, there's is no denying
that travelling can be exhausting - we're yet to hear from someone who loves unpacking and repacking!
So what do we do to keep travel burnout at bay?
Sep 12, 2018 ISS Comments (0)
Are you a shift worker? Or perhaps you work long or odd hours, affecting the amount of social time and sleep you get? Ironically, sleep is often seen as
something that can hold us back from social activity. However, the opposite seems to actually be the case.
A recent study from the University of California, Berkeley, has found that loneliness and social isolation may be linked to a lack of sleep. The small study of 18 young adults found the more sleep deprived someone is, the less social they become. This social withdrawal is seen by others that the sleep-deprived person wants to be left alone, reinforcing the cycle of social withdrawal. Previous studies have also shown that people who struggle with loneliness, also have trouble sleeping.
Humans are inherently social beings, and it's clear that sleep helps us reconnect with our social circles. So, make sure you get sufficient shut-eye and
schedule in that coffee catch-up you've been meaning to pen into your diary!