Laurienz
26th May 2003, 18:25
Thanks for those pilots who have contributed to my questionnaire on Pilot fatigue and FTL's (ongoing at http://web.bham.ac.uk/lxh296/ )
Comments are very interesting but significantly pilots are very worried about their level of fatigue. In the hope it might help I have listed some info and tips on how to make the most of your sleep. If anyone wants a complete copy please forward your e-mail address to me and I'll attach it.
Body operates a credit/deficit system for sleep - 2 points for every hour slept to a max of 16 hours, 1 point deducted for every hour awake. Before night duty either go to bed late, sleep in late in the morning so there is still a good sleep credit at the start of duty. Or shorten sleep on the previous night, giving a smaller sleep credit in the afternoon increasing liklihood of being able to sleep in the afternoon.
Naps may be beneficial but don't sleep for more than 90 mins. This is when REM sleep starts and will result in a hang over effect.
Avoid drinks containing caffeine near bed time.
Avoid excessive mental stimulation before retiring.
Have a warm, milky drink before going to bed.
Have dark curtains and use an eyeshade and ear plugs.
If you are trying to sleep during the day avoid putting on lights.
The two nadirs in the circadian rhythm are 3 am and 3 pm. 8 pm is the worst time to nap so if you didn't sleep try the 3 pm gate.
Beware: If body needs sleep it will sleep under any condition and 'shut down'. If feeling fatigued when driving home pull over and sleep for a while.
Laurie
Comments are very interesting but significantly pilots are very worried about their level of fatigue. In the hope it might help I have listed some info and tips on how to make the most of your sleep. If anyone wants a complete copy please forward your e-mail address to me and I'll attach it.
Body operates a credit/deficit system for sleep - 2 points for every hour slept to a max of 16 hours, 1 point deducted for every hour awake. Before night duty either go to bed late, sleep in late in the morning so there is still a good sleep credit at the start of duty. Or shorten sleep on the previous night, giving a smaller sleep credit in the afternoon increasing liklihood of being able to sleep in the afternoon.
Naps may be beneficial but don't sleep for more than 90 mins. This is when REM sleep starts and will result in a hang over effect.
Avoid drinks containing caffeine near bed time.
Avoid excessive mental stimulation before retiring.
Have a warm, milky drink before going to bed.
Have dark curtains and use an eyeshade and ear plugs.
If you are trying to sleep during the day avoid putting on lights.
The two nadirs in the circadian rhythm are 3 am and 3 pm. 8 pm is the worst time to nap so if you didn't sleep try the 3 pm gate.
Beware: If body needs sleep it will sleep under any condition and 'shut down'. If feeling fatigued when driving home pull over and sleep for a while.
Laurie