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thinking it's day when it's not. One
day for each time zone crossed is
required before sleep and waking
cycles get in tune with the new
location, and total internal
synchronisation takes longer
(kidneys may need up to 25 days).
Even the type of time zone change
can matter—6 hours westward
requires (for most people) about
four days to adjust—try 7 for going
the other way! This Eastward flying
compresses the body's rhythm and
does more damage than the
expanded days going west; North-
South travel appears to do no harm.
Symptoms of jet lag are tiredness,
faulty judgement, decreased
motivation and recent memory loss.
They're aggravated by alcohol,
smoking, high-altitude flight,
overeating and depression, as found
in a normal pilot's lifestyle.
In view of all this, you have a
maximum working day laid down by
law, intended to ensure you are
Human Factors 413
rested enough to fly properly, which
is discussed fully under Air Law.
The two types of fatigue are acute
and chronic, the former being shortterm,
or more intense, and the latter
arising from more long-term effects,
like many episodes of acute fatigue.
Foods low in carbohydrate or high
in protein help fight fatigue,
especially "healthy" ones, like fruit or
yoghurt, or cereals, especially
granola. Coffee, of course, contains
caffeine, which keeps you awake (as
does tea), but too much can lead to
headaches and upset stomachs. Be
aware that it takes about 5 minutes
for caffeine to kick in, and people
who drink unleaded coffee
(decaffeinated) still report the
unpleasant side effects (the process
that removes the caffeine is allegedly
just as harmful in different ways).
Caffeine has a half-life of about 3
hours, and although it might not
stop you getting to sleep, it will
affect its quality.
Sleep is actually a state of altered
consciousness, in which you don't
lose awareness of the external world,
as any mother will tell you. It is part
of a daily cycle which is actually 25
hours long – that is, the sleeping and
waking rhythm is about an hour
longer than the normal day of 24
hours, which itself is a mean figure
anyway (Moore-Ede, Sulzman &
Fuller, 1982). This is why flying West
is easier on the system than flying
East – the body's rhythm is extended
in the right direction.
It's worth noting that a shave is
about equal to 20 minutes of sleep,
in terms of refreshing you, and
washing your face or brushing your
teeth are also good ideas, as is
moving around for 5-10 minutes.
Types of Sleep
In a typical cycle of 90 minutes,
you descend through 4 stages of
NREM (non-REM) sleep, each
deeper than the other, and
return, when you enter the
REM state, where most dreams
occur. This is an ultradian rhythm,
which comes from the Latin
ultra dies, or "faster than a day".
REM sleep (Rapid Eye Movement)
refreshes the mind, and Slow
Wave (NREM) sleep refreshes
the body. You are more
refreshed if you wake up during
the former. Stages 3 and 4 are
known as slow wave sleep, after
the patterns on an EEG, and
you are more groggy if you
wake up in that period. You
might go through 4 or 5
episodes of REM sleep a night.
It is possible that the nature of
the fatigue determines the sleep
stages required. For example,
extra slow-wave sleep is
required after physical activity.
1 hour of sleep is equal to 2
hours of activity, and you can
accumulate up to 8 hours on a
credit basis. Alcohol interferes
with the latter period of sleep
with its diuretic action (you
need a pee) – repeated use
disturbs sleep patterns on a long
term basis, to give you
insomnia.
Clinical Insomnia is being unable
to sleep under normal
conditions. Situational insomnia
arises out of the circumstances,
like sleeping in a strange bed or
414 Canadian Professional Pilot Studies
time zone (circadian
desynchronisation). Although
insomniacs may think they don't
sleep at all, they actually spend
their time in stages 1 and 2.
Diet
The body's main fuel is glucose,
which can either be converted from
different types of food, or eaten
directly.
Levels of glucose are regulated by
the pancreas, which secretes insulin
to reduce high levels of blood sugar
by converting it into fat.
Hypoglycaemia
The most common problem (in
　
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