Day sleeping
 

Thought I'd post this here since you guys have to be the pros. Having trouble adjusting to night flying (red eyes). Have tried melatonin for day sleeping. Any other suggestions? Are there approved "better" sleep aids to take within X amount of time before flying? Kudos.. Don't know how you gents do this on a regular basis.
Thanks.

I hauled cargo in wide bodies flying the backside of the clock, never got used to it, I was always tired even on my off days. It's got to age you prematurely! I avoid red eyes now like the plague! Hence the little jet.

Having worked nights for years myself, you have my sympathy. Two things that help my sleep are a blacked out bedroom and noise from a boxfan.

Bourbon....

Block out as much light as you can. And for sound sleep that you will probably need an alarm to wake up, use ear plugs and eyeshades. Works miracles for me!

I think many of us figure out what works for us, through trial and error. In addition to what has already been said, I like to go to sleep on a full stomach. No sugar, obviously avoid caffeine for as long as you can before sleeping. Though I always need a shot to make it through the approach and landing phase.

Protein for breakfast. Skip the carbs. No OJ, no pancakes, ... bacon and eggs work great to carry you through the day.

Dark room. I usually grab the hangars from the closet that have clips for hanging pants, etc., and close any gaps in the drapes as best as I can. I've heard of people carrying a roll of duct tape to do a better job, but I don't go that far.

Cool room. Keeping the temperature low helps me sleep.

White noise. If the fan has a manual high setting, I use it. Search for a thread here to change the settings on programmable thermostats some hotels use with motion detectors. If not the fan, try a radio or TV station on a low volume. It's better than being disturbed by the maid conference right outside your door.

No sleep aids. What gets me to sleep is fatigue.






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So here's something about melatonin that most people are not familiar with. They think it just doesn't work for them, but the reality is, they don't know the proper dosage. Melatonin can be very effective, and is not bad for your health, if taken properly.

First of all, just use straight melatonin, not the type with all the mystery stuff added. It is easier to figure out how much you need to take. Everyone is different, and you need to titrate yourself in order to figure out how much YOU need.

To titrate yourself, start by taking just 1 mg. Do this for 3 nights. It probably will have little effect on you, but some people can't even take 1 mg. It gives them crazy, wild, vivid dreams that are too disturbing. You don't want that. You want to take enough that when you wake up you feel fully rested, and have dreamt. If you wake up in the night, you go right back to sleep, instead of staying awake for an hour. That's the goal. After 3 nights, you take 2 mg for 3 nights, see how that feels. Keep upping the dose 3 nights at a time until you figure out your desired dosage. Some people need many mg to find their perfect dose. I only need 2 mg, at 3 mg, my dreams are too intense.

It takes about an hour to take effect, and you should have a good 8 hours available to sleep. If you have less than that, you might feel groggy when you wake up. I would figure this out when you have some time at home, not when you are flying nights, because there are too many variables when sleeping days. But when you figure it out, use that dosage to sleep during the day, and I suspect you will stay asleep a lot longer. I take melatonin every time I'm going to sleep, not just when working. As you age, you have less melatonin in your body. And sleep is critical, not just at work, but all of the time.

Get to sleep before the sun comes up. If that's not possible, don't engage in normal morning routines like showering, brushing teeth, eating, checking facebook, ACP, or SportsCenter. As soon as you get to the hotel, GO TO BED. Immediately. Don't let circadian rhythm takes its course. If that fails, take a couple of benadryl.

Drink a beer or ten... problem solved.