How to change my sleep habits in order to get more sleep.
Why read this? Getting enough sleep (7-9 hours of sleep per 24-hour period1) is one of the best things we can do for our health, mood, and performance. However, research shows that many people do not get enough sleep. For example, a study in the US with more than 400,000...Read more
Jetlag – How best to reduce the symptoms and adapt your body clock.
Our body clock Every cell in our body has a natural circadian (24 hour) rhythm, which is controlled by our body clock, located in the brain. For example, the circadian rhythm in alertness ensures that we are awake and active during the day, and asleep at night. This 24 hour...Read more
Dying for a break? Human factors and fatigue management in the MRO sector
The RAeS Human Factors Group in Engineering (HFG:E) project team: COLLEEN BUTLER, HSE’s Science Division; ANNA VEREKER, Civil Aviation Authority; KAREN ROBERTSON, QinetiQ and SARAH BOOTH, Clockwork Research, consider the risks and management of fatigue for aircraft engineers. Published RAeS AEROSPACE MAGAZINE, SEPTEMBER 2020 Discussion of fatigue in aviation incidents...Read more
Meditation and Mindfulness – Countdown to World Sleep Day
Meditation and mindfulness can help us to relax, and reduce intrusive thoughts that can get in the way of sleep. While these practices are not specifically designed to improve sleep, it can be a beneficial side effect. Tips for getting to sleep If you are getting up earlier than normal,...Read more
Napping – Countdown to World Sleep Day
The only solution to sleep loss is sleep, so when you’re really struggling napping can be the answer. What type of nap is ‘best’ depends on the situation that you find yourself in. Afternoon naps are easiest during the ‘after-lunch dip’ or 'siesta window', which is a natural drop in our...Read more
Caffeine – Countdown to World Sleep Day
Things to know about the world’s favourite performance enhancing substance. Caffeine helps by improving performance when alertness is low. It helps us overcome the after-lunch dip (caused by our body clock, not by eating!) Usually takes between 15 and 30 minutes to become effective. Effects last in our bodies for...Read more
New Regulations for Air Traffic Services applicable by 2020.
EASA is bringing in new regulations to meet the ICAO SARPs that become applicable in January 2020. ANSPs will have to ensure that they are managing controller fatigue, and it should not be underestimated how long it can take to do this properly. EASA will require all operators to build their...Read more
Sleep Well in Seattle 4 – Re-adapting to your home time zone
Our Research Director, Alex Holmes is excited to be in Seattle today for IASS 2018 with our Aviation Safety training and consulting colleagues from Baines Simmons . If, like Alex and the rest of the team there, you're 8 hours out of sync with jetlag, we offer some advice on...Read more
Sleep Well in Seattle 3 – sleep and alertness strategies to cope with jet lag
Sleep promoting strategies Consolidated sleep, whereby one sleep bout (e.g. seven to eight hours) at night is obtained during a 24-hour cycle, is preferable particularly for maintaining alertness during the day. To help you get a good night’s sleep, it is important that you sleep in an environment that is...Read more
Watches, clocks and body clocks!
Clock changes can disrupt our circadian rhythm, in terms of its timing e.g. when peaks and lows occur in the 24h cycle of hormones such as melatonin (the sleep hormone) that help regulate our sleep/wake cycle. With the clock change, it’s darker earlier in the evening. This in turn can...Read more