Fatigue Avoidance « Gsc1’s Weblog

Fatigue Avoidance « Gsc1’s Weblog

Fatigue Avoidance

Fatigue Avoidance and Air Travelers – Guidance to prevention of onset fatigue

There are many factors that engender Flight Fatigue, let us look at some basic ways to overcome its effect.

1.         Change the time of your watch – Once on board adjust your watch timing to the local time of your destination. If you are unsure of the time difference, ask the crew on board the aircraft.

           

2.         Understand your body clock – Select the flight departure timing that does not disrupt too much of your circadian rhythm or internal biological clock of the brain. This means that your brain and body are able to adjust to the local timing at the point of your destination.

 

Eg. Kuala Lumpur – London, (Day light departure, non-stop west-ward flight)

Prior to your flight departure, your body and mind are conditioned or acclimatized to Kuala Lumpur timing. During the 12-14 hours flight, your mind and body are subjected to sedentary position as the environment on board the aircraft limits your activities and encourages your body to take a second dose of Rest that you may not need.

The flight arrives at London in the evening – your mind tells you that it is time to retire while your body feels otherwise. This creates confusion, disagreement and disorientation between your mind and body that causes fatigue.

 

Therefore, if you need to fly west-ward during the day, try to stay awake as long as you can by seating the sunny side of the window seat and doing light exercises. The opposite applies when flying east-ward during the day, you are to pull down the window shades or put on a pair of eye mask. Remember that sunlight will stimulate your mind and affects your circadian rhythm. This explains the popularity of the night departure on the west-ward flight when you are able to maximize your sleeping time as you will not see sunlight until before arrival.

 

3.         Behaviors during flight – You may have chosen good flight departure timing, however your behavior during flight may disrupt your rest pattern that contributes to fatigue. While your mind and body is tuned to rest, do not be a party-pooper to dehydrate yourself by drinking alcohol. Alcohol and Altitude are two components that put you to risk for dehydration. During the flight, your body loses its fluid while adjusting to the change of altitude, consuming alcohol will exacerbate the dehydration. Alcohol will depress your respiratory function and impair your judgment and sleep. It would be unwise to use it as a sedative agent to put you to sleep when the damage out-weighs the advantage.

 

When you need to stay awake, do regular stretching, moving your toes/fingers and turning your torso from left to right and right to left help to promote your body blood circulations. When possible, take the opportunity to walk-about in the cabin.

 

4.         Food and Beverages – Consume the right type of food at the specific time. Before retiring avoid having to consume meaty and oily meal as it will over-work your stomach that creates discomfort and may disturb your rest. Ideally, get yourself a bowl of warm porridge or a cup of hot malt drink and warm water when you get up in-between your rest. Without causing any discomfort, the energy is diverted to your stomach, away from your brain and soothes you to a good in-flight rest.

 

Before arrival or landing, it is strongly recommended that you freshen-up and have a proper meal to provide you the energy that you may require at the airport to your hotel.

 

5.         Day of arrival – Do not engage in any active activities in business or sports. Listen to your body and allow it to acclimatize. Light exercise or stretching will help to reduce the stiffness and pain due to the long flight. Concentrate when doing breathing exercises with your eyes closed and feel the oxygen supply to body. Take a banana or two to replenish your energy and your body should be in harmony with your mind on the next day.