THE AIRLINE PILOTS FORUM & RESOURCE

Sleep

Sleep Hygiene by Cary Thoresen -- Source: PIA Flight Safety Publication

Do you have trouble falling asleep? Do you wake up tired? Sleep can be improved by what researchers are calling good sleep hygiene. Cary Thoresen (a flying operations inspector and fatigue risk management specialist for CASA) reports.

Civil Aviation Order (CAO) 48 requires pilots to report fit for work and to declare their unfitness if necessary. Increasingly, occupational health and safety legislation is requiring both employers and employees to adequately manage the fatigue risk inherent in all workplaces.

Clearly employees must use their time away from the workplace for recovery in order to return to work well rested and alert. Sometimes this objective has to be met in the face of competing social obligations and domestic responsibilities.

You will need to plan ahead and communicate with others to balance these demands - it is important that you make family members aware of your need to obtain sufficient recovery sleep before returning to work and that you seek their cooperation in meeting this need.

Following are some tips on how to stay refreshed and alert:

Better Work and Leisure Time Habits

• Diet

  Some scientists say that high protein / low fat foods may assist with alertness and that simple carbohydrates and sugars contribute to poor performance. In any event, healthy eating will improve all aspects of your life.

• Caffeine and alcohol

  Even though alcohol can act as a sedative, it interrupts normal sleep patterns. Also be aware that caffeine will interfere with sleep, making it lighter and more fragmented. Dont drink caffeine containing drinks - including soft drinks - for several hours before bedtime.

• Smoking

  Nicotine is a stimulant and makes it hard to fall asleep.

• Expose yourself to bright light after waking

  This will help to regulate your body's "biological clock".

• Excercise earlier

  20-30 minutes of exercise a day can help you sleep better. But don't exercise within a few hours of bedtime because the stimulation can make it harder to fall asleep.

• Check your iron level

  Iron deficient women tend to have sleep problems; a supplement can help.

A Good Pre-Sleep Ritual

• Wind down

  Set some time aside to relax before you go to bed. You could have a hot bath (the drop in body temperature afterwards will mimic the circadian temperature decrease associated with sleep), read a magazine, drink warm milk or herbal tea, or do some mild stretching or breathing exercises.

• Bedtime rituals

  When you are trying to sleep somewhere other than your own bed, it is important that you follow your usual bedtime rituals. That might include getting changed, cleaning your teeth, laying out clothes, or whatever. The important thing is that your mind is prompted into recognising these activities as being a precursor for sleep.

• Do not eat a large, heavy meal before bed

  This can cause indigestion and interfere with your sleep cycle - you should not eat within two hours of bedtime.

• Avoid over-the-counter sleep aids

  There is little evidence that over-the-counter sleep aids are effective. In some cases, like with antihistamines, the medication may have a long action that can cause daytime drowsiness. Check that any prescribed medicines you are taking do not interfere with sleep. If you have concerns, talk to your doctor.

A Better Sleep Environment

• Make sure you are comfortable

  If you are disturbed by a restless bedmate, perhaps you need a larger bed, or a different type of mattress. You may need to experiment with different pillows to ensure your neck is comfortable.

• Restrict bedroom activities

  In order to maximise your sleep, it is important that the bedroom only be used for sleep and sex. Avoid work or stressful activities in the bedroom.

• Control temperature and light

  You sleep best in a temperature range of 17-24 ^oC. Bright light (including outdoor daylight in any weather) switches off the synthesis of melatonin. The normal evening rise in the hormone melatonin coincides with decreasing core body temperature and the usual sleep period. Therefore exposure to light will convince the body it is wake time.

In some cases it may be necessary to combine some of these techniques with the short term use of medication, to overcome ingrained or acute problems. This must not be done without the knowledge and supervision of your doctor.