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…

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Energy requirements & fatigue

Eating too much food will provide more energy than we need for metabolic and activity needs, leaving the extra energy stores as body fat (weight). The greater your body weight, the more chance you are of experiencing fatigue. The graph below shows that, as body weight increases above 86kg for an average height man, and……

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……

Dreaming

There are many theories about dreams including how they occur and what they may mean, if anything. Dreams may not serve any purpose at all and may be merely a by-product of two evolutionary adaptations – sleep and consciousness. The question about the function of dreaming is still unanswered. Dreams often involve the dreamer in……

Meal type and fatigue

It is often promoted that foods high in carbohydrate make you drowsy because they increase the uptake of the amino acid tryptophan by the brain. Tryptophan is a chemical that can work together with another important brain chemical called serotonin, to help promote a calming effect and sleepiness. Foods rich in protein, however, increase production……

10 nutrition tips to beat fatigue

Eat breakfast based on breads, cereals low fat dairy and fruit. Pack a lunchbox with snack including at least 2 pieces of fruit. Portion dinner plate correctly with half the plate coloured vegetables, ¼ the plate potato, rice, pasta or bread; and palm size portion of meat. Eat to be comfortably satisfied not full to……

Managing mental health with your lifestyle

A healthy lifestyle is paramount for the treatment and prevention of mood disorders. Healthy lifestyle includes a combination of healthy eating, regular exercise and reduced alcohol consumption. Lifestyle changes help to relieve the symptoms and may even prevent mood disorders. Exercise The therapeutic benefits of exercise include boosting confidence and self-esteem, relieving muscular tension, promoting……

Mental illness. Causes and treatments

Causes of mood disorders The cause of stress, anxiety or depression is often difficult to determine and is usually a combination of social, situational and personal factors. Social factors may include relationships with family, friends or work colleagues, separation from family, divorce, employment status, working and living conditions, moving house or the loss of a……

Are you exercising hard enough?

A word of caution.If you have been inactive for a while, you may want to start with less strenuous activities such as walking or swimming at a comfortable pace. Beginning at a slow pace will allow you to become physically fit without straining your body. Once you are in better shape, you can gradually do……

Napping

Effective napping is a skill, which cannot be achieved by everyone. Napping cannot replace sleep, but can assist in times of sleep debt, extreme tiredness and/or when heightened alertness is required for your safety, such as driving a car. Naps may improve subsequent performance and alertness for a period of time, ranging from 2 to……

When should I sleep?

Our levels of alertness and attention are influenced by our circadian rhythms, as shown in the figure below. Circadian rhythms allow us to feel more alert during the day and less alert during the evening. This is the primary reason it is difficult to stay awake at night and why we may struggle to sleep……