Proper Sleep Hygiene Is Paramount to Managing Fatigue
By ALPA Staff
At ALPA’s recent Fatigue Management Seminar, Dr. Quay Snyder, the Association’s aeromedical advisor, gave a presentation titled “Sleep Hygiene: Be the Best Version of Yourself,” highlighting how airline pilots can develop resilience to ensure fitness for duty. He underscored the significance of creating healthy sleep habits, outlining strategies to maximize sleep quality and avoid the long-term health risks associated with chronic fatigue.
“Fatigue is a comprehensive issue influenced by a variety of factors that can impair a pilot’s ability to function,” Snyder said. This state of lethargy and exhaustion results in reduced mental and physical capabilities, which can negatively affect your ability to perform your work- and safety-related duties. On the flight deck, fatigue can result in a loss of situational awareness, diminish your attention to detail, and produce a level of irritability that can negatively influence flight-crew productivity.
Factors that affect fatigue include workload and environmental conditions, as well as proper nutrition and hydration levels. Health concerns can also impact your responsiveness and general awareness. However, Snyder highlighted that insufficient sleep and disruptions to your circadian rhythm are particularly contributory.
Dr. Matthew Walker, in his book Why We Sleep: Unlocking the Power of Sleep and Dreams, notes “The elastic band of sleep deprivation will only stretch so far before it snaps.” A lack of quality sleep can promote a variety of health issues, including obesity, diabetes, and high blood pressure. Insufficient rest impacts cognitive function and memory, and research has demonstrated that it can also advance mental-health disorders, including depression and anxiety.
Creating the right environment can facilitate better sleep patterns. Sleeping in a cool, quiet, and dark room can make a tremendous difference. Although personal preferences may vary, a temperature of 65 to 68 degrees Fahrenheit (17 to 18 degrees Celsius) is optimal. Ear plugs can limit room and external noises; alternatively, available smartphone apps offer white noise and ambient sounds that can have a relaxing effect. And if window coverings are insufficient for limiting light, consider the use of a sleep mask.
In addition, pilots should avoid the use of computers, cell phones, and tablets at least one hour before bedtime and should ensure they’re unable to directly see clock faces while attempting to sleep.
Other factors also play an important role in maintaining good sleep habits, including routinely exercising. Working out is beneficial for both the body and mind and can also facilitate a good night’s sleep. However, keep in mind that exercising too late in the day can interfere with how well you sleep at night. The use of some over-the-counter medications, alcohol, and coffee, as well as other caffeinated products on your days off, may adversely affect your sleep or level of alertness.
The FAA and Transport Canada offer guidance about the use of sleep aids and the time needed to elapse between when you take them and the point that your duty begins. Meditation, massage, and other techniques can help to stave off the effects of fatigue. In addition, creating a specific bedtime ritual can condition your brain and body to know that it’s time to go to sleep. Also make a point to socialize with family and friends as there’s a direct correlation between social connectedness and mental health.
Snyder recommended that ALPA members read Fit to Fly, A Medical Guide for Pilots, an International Civil Aviation Organization publication. This sleep hygiene and health resource notes, “By promoting a healthy lifestyle, it’s possible to help ensure that professional pilots pose a minimal risk to safety from the beginning of their careers until they retire.”
“Sleep needs to be a priority,” Snyder stressed. “Take a professional approach to sleep management and be the safest aviation professional you can be.”
Have Questions?
U.S. ALPA pilots with questions about sleep hygiene are encouraged to contact the Aviation Medicine Advisory Service (AMAS), ALPA’s Aeromedical Office, Monday–Friday 8:30 a.m. to 4:00 p.m., mountain time. Additional information is available on the AMAS website, including related materials in its medical article database. ALPA members based in Canada should contact ALPA Canada’s aeromedical consultant at 800-561-9576 ext. 8312 or visit pilotmd.ca for assistance.
