Getting to Sleep - A Guide for Aircrew
Pilots and flight attendants spend a lot of time in hotels, with irregular work hours it can be extremely difficult to get to sleep.
An early start in a different time zone can create the need to go to sleep unusually early (in order to get a decent amount of sleep), and lying in bed unable to sleep is no fun. Failing to get enough sleep and having a long day is no fun either.
Often it feels like you no longer get to sleep before the alarm clock goes off !
The body seems to know it's getting up early, it rides in the back of your mind, and it can become really difficult to relax and fall to sleep.
Here are some ideas we picked up that might help you:
Relax before trying to sleep - take a shower, read, or listen to relaxing music or audio.
Don't take too much caffeine - caffeine can prevent you from sleeping
(try bread or crackers to to reduce the effects).
Don't take too much alcohol - alcohol can disrupt your sleep, drink plenty of water if you drink alcohol before attempting to sleep.
Avoid exercise before sleep - exercise at other times, allow yourself to relax before sleep.
Set the environment - make sure it's quiet (or wear ear plugs), dark enough (or wear an eye mask) and not too hot or cold.
Eat the Right Amount - Don't eat a heavy meal, or go to bed hungry.
