FATIGUE COUNTERMEASURES


Fatigue Countermeasures The challenge of fatigue in aviation comes with a potential solution in the form of countermeasures to sleep and circadian problems. As individuals differ, so will the countermeasures suggested here. You can maximize success by trying different combinations of countermeasures to find what works best.


Using multiple fatigue countermeasures can maximize alertness and performance. These methods come in 2 forms. They are called preventive and operational countermeasures. Preventive strategies consist of techniques used prior to duty and on layovers to minimize sleep loss and circadian rhythm disruption. Operational countermeasures actively combat fatigue during flight operations.


Preventive Countermeasures


Preventive strategies are used to maximize your ability to remain alert. As flight operations take their toll, the body can respond with its full potential. Crewmembers often lose sleep and experience circadian disruption during flight operations. By instituting preventive strategies including getting sufficient, good quality sleep prior to a trip, using naps, and developing good overall sleep habits, a crewmember maximizes their alert potential. On the other hand, beginning a trip with a sleep debt, or bad sleep habits, will make a crewmember vulnerable to a decreased state of alertness and decreased performance.


Points to remember: • Scheduling sleep appropriately has an impact on sleep quality


• Starting a trip fully rested puts you ahead of the game • Schedule naps according to level of alertness-45 minutes or less to avoid sleep inertia • Pre-sleep routine is important. Calming activities like reading or a warm bath • The sleep environment is important. Dark, quiet and a comfortable temperature. • Avoid alcohol and caffeine prior to sleep. Both will disrupt sleep architecture.


Using preventive countermeasures can better prepare crewmembers for long trips where sleep can be challenging. The use of preventive strategies alone may not necessarily be sufficient to overcome the sleep loss and circadian disruption from long duty periods, time-zone changes, and irregular duty hours.


Operational Countermeasures


Operational countermeasures offer crewmembers in-flight strategies for combating fatigue. These strategies will mask the effects of a decreased level of alertness rather than alleviate sleepiness. While only sleep can reverse physiological sleepiness, operational countermeasures can help a tired crewmember to maintain wakefulness and a certain level of alertness while on duty.


For pilots, operational countermeasures must allow them to remain in the cockpit. FARs require that "each required flight crewmember on flight deck duty must remain at the assigned duty station with seat belt fastened while the aircraft is taking off or landing, and while en route". One way to combat fatigue is to engage in physical activity. Stretching and moving (while limited by the seat restriction) can be used to battle sleepiness. Another control is the use of social interaction. Engaging in conversation with other crewmembers can promote wakefulness, while passive listening will not.


When used properly, caffeine can be another useful tool. The strategic use of caffeine calls for avoiding caffeine when already alert and using it only when sleepy or 10-15 minutes before a period of predicted vulnerability. Although too much caffeine can cause physiological symptoms like rapid HR, headache and dizziness, used properly it can promote wakefulness during periods of fatigue.


Another, often overlooked, countermeasure is maintaining proper hydration. By keeping hydrated your body does not have to work as hard to function properly. Slow consistent intake of water is recommended.


Knowing how to select and use fatigue countermeasures requires a basic understanding of the physiological mechanisms that lead to fatigue While operational countermeasures can be used to help promote alertness, the only way to truly reverse physiologically sleepiness is to get sleep. A combination of both preventive and operational countermeasures will give crewmembers the best chance at peak performance during long trips.


CRM 2, TEM, Fatigue 26


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