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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
time zone (circadian
desynchronisation). Although
insomniacs may think they don't
258 Canadian Private Pilot Studies
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
the normal pilot's lifestyle,
anyway) is low blood sugar,
caused by missed meals and the
like. Although you may think it's
better to have the wrong food
than no food, be careful when it
comes to eating choccy bars in
lieu of lunch, which will cause
your blood sugar levels to rise
so rapidly that too much insulin
is released to compensate,
which drives your blood sugar
levels to a lower state than they
were before—known in the
trade as "rebound
hypoglycaemia". Apart from
eating "real food", you will
minimise the risks of this if you
eat small snacks frequently
instead of heavy meals after
long periods with nothing to
eat. Complex carbohydrates are
best, in the shape of pasta, etc.
Hypoglycaemia is fair enough in
the short term, but long-term
can be a disease. Although not
life threatening, hypoglycaemia
is a forerunner of many worse
diseases and should be looked
at. The important thing to
watch appears to be the
suddenness of any fall in blood
sugar, and a big one can often
trigger a heart attack. A high
protein diet will tend to even
things out, as protein helps the
absorption of fat, which is
inhibited if too much insulin is
about (also check out Food
combining, where proteins and
starches are not mixed due to
chemical incompatibility).
Warning signs include
shakiness, sweatiness, irritability
or anxiety, difficulty in speaking,
headache, weakness, numbness
or tingling around the lips,
inability to think straight,
palpitations and hunger.
At its worst, hypoglycaemia
could result in coma, but you
could also get seizure and
fainting. Eat more if you
exercise more.
Hyperglycaemia
This is the opposite, being an
excess of blood sugar.
Symptoms would include
tiredness, increased appetite and
thirst, frequent urination, dry
skin, flu-like aches, headaches,
blurred vision and nausea. This
condition causes dehydration,
so always have fluids around to
help you. Also, decrease stress.
Alcohol
Whilst nobody should object to you
taking a drink or two the evening
before a flight, you should
remember that it can take over 3
days for alcohol to clear the system
(it remains in the inner ear for
longest). Within 24 hours before a
planned departure, you should not
drink alcohol at all; certainly not on
Human Factors 259
standby. The maximum blood level
is officially .2 mg per ml, a quarter of
the driving limit in UK, but it’s not
only the alcohol that causes
problems – the after-effects do as
well, like the hangover, fatigue,
　
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