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					FATIGUE
“My mind clicks on and off…I try letting one
eyelid close at a time while I prop the other
open with my will. But the effort’s too much.
Sleep is winning. My whole body argues dully
that nothing, nothing life can attain, is
quite so desirable as sleep.”
INITIATION OF SLEEP
CIRCADIAN RHYTHM
SLEEP STAGES
   CRITICAL POINTS


The onset of fatigue is insidious

The war on fatigue has two fronts:
- Recognition
- Prevention
Recognizing Fatigue

•Yawning
•Heavy eyelids
•Irritability
•Losing focus on extended tasks
•Trouble making simple decisions
         PREVENTION

Contributing factors:

•IM SAFE
•Dehydration
•Hunger
•Cockpit environment
•Hypoxia
•Get home-itis
•Flying when you usually sleep
Daytime Sleep


If you need to sleep during the day:

-take some time to mentally “unwind”
 before you go to bed
-Darken the room as much as possible,
 or wear eye shades
-you may also want to wear ear plugs
-use a white-noise generator.
-lower the thermostat: It’s easier to
 sleep in a cool room.
Sleeping Smart

Here are a few tips that can help you get
the best sleep possible:

• Avoid exercise within 2-3 hours of bedtime.
• Avoid caffeine and alcohol within 4-5
  hours of bedtime.
• Eat a light snack before you turn in.
  Don’t go to bed hungry or full
Ways to Wake Up
If you find yourself getting tired in the
cockpit, here are a few ways you can stay alert:
• Drink a caffeinated beverage. Don’t over-do
  it, You can end up with a “caffeine hangover.”
• Keep your mind active. Look for emergency
  landing spots, listen to an ATC frequency,
  start a conversation with a passenger
• Open a vent and turn down the heat. The rush
  Of the wind and the cool air at altitude can
  help you stay awake. “Cozy” isn’t good
  when you’re tired.
• Start using oxygen
• consider descending Hypoxia related fatigue
When all else fails, LAND THE PLANE,
           And get some rest
                  SOURCES

-AOPA Safety Brief SB07-12/08
-Normal Sleep, Sleep Physiology, and Sleep Deprivation
Author: M Suzanne Stevens, MD, Assistant Clinical
Professor, Department of Neurology, Medical and Laboratory
Director of Sleep Medicine Clinic, University of Kansas

				
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posted:4/21/2013
language:English
pages:14