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sleep schedule you will keep at your destination.
➢ Reset your watch to the destination time at the beginning
of your flight to help you adjust more quickly to the time
zone you will be visiting.
➢ Drink plenty of water before, during, and after your flight.
The air you breathe on airplanes is extremely dry, and
some experts believe that dehydration is a predisposing
cause of jet lag. Virtually everyone agrees that dehydration
can make jet lag worse.
➢ Eat lightly but strategically. What you eat can have a direct
influence on your wake/sleep cycle. Remember that highprotein
meals are likely to keep you awake, while foods
high in carbohydrates can promote sleep, and fatty foods
may make you feel sluggish.
➢ Relax on the first day at your destination. If you have the
luxury of arriving at your destination a day or two before
you have to engage in important activities that require a
lot of energy or sharp intellectual focus, give yourself a
break and let your body adjust to the time change a little
more gradually.
➢ As a Passenger:
m Avoid drinking alcohol or anything with caffeine in
it during your flight (includes many soft drinks,
coffee, and tea.) Both alcohol and caffeine increase
dehydration.
m Sleep on the plane if it is nighttime at your destination.
Use earplugs, headphones, eye masks, or other sleep
aids to help block out noise and light, and a travel
pillow to make you more comfortable so you can
sleep.
m Stay awake during your flight if it is daytime at your
destination. Read, talk with other passengers, watch
the movie, or walk the aisles to avoid sleeping at the
wrong time.
CRD Affects Your Flying Skills
CRD-induced fatigue that goes untreated or ignored will have
both physiological and psychological ramifications that not
only can jeopardize your personal health but can also become a
safety-of-flight issue. A few of the more well known undesired
personal affects are:
Shift Work and CRD
Shift work almost always causes a circadian rhythm
disruption—the internal body clock is at odds with the shift
schedule. Shift-work problems are well documented, ranging
from performance issues to accidents and health problems.
Recognizing Circadian Rhythm Disruption
Pilots or passengers who are suffering from CRD may
experience one or more of the following symptoms:
• Difficulty falling and staying asleep, late-night insomnia.
• Increased daytime sleepiness.
• A general lack of energy in the morning.
• An increase of energy in the evening or late at night.
• Difficulty concentrating, being alert, or accomplishing
mental tasks.
• Oversleeping and trouble getting up.
• Increased negative moods.
The most debilitating symptom of CRD is, of course, fatigue.
Fatigue is typically characterized by:
• General discomfort.
• Sleepiness.
• Irritability.
• Apathy or loss of interest.
• Decreased concentration.
• Loss of appetite.
• Impaired sensory perceptions.
• Mood changes.
• Impaired decision-making.
Fatigue, itself, is a very dangerous condition for any pilot
attempting to operate an aircraft. Realizing the cause of the
fatigue (in this case, CRD) is the first and most important step
in treating it.
Jet Lag is a CRD!
Of all the stressors in aviation, jet
lag, or rapid time zone change
syndrome, seems to have the
biggest impact. This syndrome
consists of symptoms that include
excessive sleepiness and a lack of
daytime alertness in people who
travel across time zones.
Other Symptoms: Fatigue,
insomnia, disorientation,
headaches, digestive problems,
lightheadedness.
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1. Increased reaction time
• Impaired responses in sequential tasks that require
time synchronization.
• Need to increase the magnitude of sensory stimulation
to elicit response.
2. Decreased attention
• Omission or displacement of individual elements in
sequential task.
• Channelized attention to one task at the expense of
others.
• Impaired visual monitoring patterns.
• Difficulty in self-identifying performance impairment.
3. Impaired memory
• Difficulty remembering recent events during flight.
• Tendency to forget secondary tasks.
4. Personal conduct of isolation
• Tendency to avoid interpersonal interactions.
• Tendency to avoid tasks that require low workload.
• Increase distraction due to discomfort.
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Pilot Safety Brochures飞行员安全手册(9)
