Avoiding injury when exercising
Is it possible to have too much sleep each night?
It is still largely unknown how many exact hours of sleep per day are needed in adults, according to their age, their environmental and socio-cultural characteristics. It is generally cited that 7-8 hours of sleep is sufficient for adults and there is ongoing research to identify what is the optimal sleep need. However, there is……
What can you do to manage fatigue?
Taking action against fatigue happens in two forms: 1) the action you take when you experience fatigue; and 2) the action you take to prevent fatigue and therefore become more fatigue resistant. Figure 1 below summarises the causes of fatigue and identifies the areas that need to be focused on to build fatigue resistance. Although……
How does caffeine affect sleep
Caffeine stimulates the central nervous system and can artificially stimulate your senses, which makes you more alert. Peak alertness levels are generally reached 30-60 minutes after consumption. If too much is consumed, or it is consumed too close to bedtime, it can interfere with your ability to sleep by keeping you awake and disrupting naturally……
What factors increase the risk of a fatigue-related incident?
The following factors have been found to increase the risk of fatigue-related incidents (e.g. lane crossings) and accidents By planning your journey more carefully, you are more likely to stay fresh and vigilant at the wheel, safeguarding your own safety and the safety of others. The strategies outlined in the Journey Planning Guiding Principles document……
Optimising sleep for night shift
In a 2018 article in the British Medical Journal (BMJ 2018;360:j5637 doi: 10.1136/bmj.j5637 [Published 1 March 2018]) the topic of optimsing sleep for night shift was covered with the aim to provide sleep management skills for the individual. The article presents the best evidence from trials, guidance material and expert opinion, but outlines the limited……
What is fatigue amnesia?
Have you ever driven into your driveway at home and on arrival thought to yourself, How did I get here? I cannot recall the trip home or the last part of the trip. You may have suffered from fatigue amnesia. Amnesia, in simple terms, is the loss of memory. Fatigue amnesia is where a person……
How does alcohol affect sleep
Alcohol is a depressant that slows the nervous system down. It impacts on the quality of the naturally occurring sleep cycles, and can increase sleep disturbance. Some people will say, “alcohol helps them sleep.” This is true to a point! But it is also counter-productive. The figure below illustrates how alcohol affects sleep (red line).……
Getting enough exercise
We’ve talked about all the benefits of physical activity, but how do we know your fitness is causing you to lack energy and feel fatigued? Ask yourself these questions: Do you breathe heavily after walking up a short flight of stairs?Do you need to take a break or rest if you walk for 1 hour?Are……
Top 10 sleep tips
Poor sleep habits have often been reinforced over many years. The good news is that there are some common things you can do that will improve your sleep hygiene. Different things may work for different people. The main thing is to try not to worry about not getting enough sleep. The odd poor night’s sleep……
Hydration
Your body needs adequate fluid and electrolytes in order to have any chance of feeling energised. If these needs are not met, then physical and mental fatigue will increase, as will the potential for incidents, accidents and health problems. Hot weather, particularly when or working or being physically active, in the heat puts greater demands……