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Old 06-23-2021, 09:12 PM
  #11  
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Originally Posted by Snuffaluffagus View Post
I use 3mg at home, if you use too much, your body can get used to it and stop producing it naturally. I take it 30 minutes to 1 hour before I want to sleep.
Originally Posted by DarkSideMoon View Post
Nope. It’s a natural hormone your body secretes anyway. I do 3mg about 20-30 mins before I sleep. in my experience it lasts about 4 hours and no drowsiness afterwards. If you only have time for a 2-3 hour nap I would avoid it.
It actually can be "habit forming" in the sense that if you supplement on a regular basis, your body will stop producing as much and then you're stuck with the supplements. For that reason, I try to limit it to once per week... first really early show of the trip.
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Old 06-23-2021, 09:13 PM
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I typically drink enough caffeine to get the caffeine sweats. That's when I know I'm ready to meet my show time. But in all seriousness, I find adequate hydration is extremely important. Trying to eat well and making sure I'm hydrated prior to a redeye or trip in general helps me a lot. Granted coffee de-hydrates you, it's a balancing trick.
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Old 06-24-2021, 05:23 AM
  #13  
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Originally Posted by Bike Handles View Post
I typically drink enough caffeine to get the caffeine sweats. That's when I know I'm ready to meet my show time. But in all seriousness, I find adequate hydration is extremely important. Trying to eat well and making sure I'm hydrated prior to a redeye or trip in general helps me a lot. Granted coffee de-hydrates you, it's a balancing trick.
I generally try for 4 liters of water per day when I'm flying. Seems to help keep me alert. Helps on red eyes. Coffee helps too. But the importance of hydration is underrated.
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Old 06-24-2021, 05:40 AM
  #14  
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Sleep (as much as possible)
Eat (decently)
Exercise (cardio/HIIT)

As stated, stay hydrated with water and avoid caffeine 4hr before sleeping prior to the overnight duty period. After waking prior to the duty period, caffeine works great...the stronger the better.

As a cargo dog, 3mg melatonin doesn't seem to move the needle for me and really never has. I take 5 and sometimes 10mg with zero ill effect. It isn't Ambien, it won't put you to sleep and in my experience won't keep you asleep, but it will help you fall asleep. That said, I don't use it when I'm not working overnight and don't have issues sleeping without it.

YMMV, caveat emptor, etc...everybody's individual physiology is different and so are people's techniques for day sleeping and WOCL working.
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Old 06-24-2021, 05:42 AM
  #15  
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Gotta jump on the melatonin bandwagon as well. It really works. I really have nothing more to add that hasn't already been said but melatonin works for me.
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Old 06-24-2021, 07:01 AM
  #16  
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Thanks everyone, this is very helpful! I actually liked the flight itself…smooth air, direct routings, nice sunrise, finishing early on go-home day, etc. Just didn’t care for the negotiating with the sleep gods for the few hours before van time - melatonin it is!
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Old 06-24-2021, 07:12 AM
  #17  
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My only problem with melatonin if I take it at bedtime is it wears off at about four hours and I’m wide awake; sort of like having a drink before bed, then waking up later.

I use it for a long nap when I’d like to crash for a few hours in the afternoon before a late show. For normal bedtime I go to sleep without it, and when I wake to use the restroom in the middle of the night I take one if I need to and have at least three-four hours before the alarm.
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Old 06-24-2021, 09:56 AM
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I generally wake up early the day before. Since I'm getting in late, that usually is 6ish hours of sleep. I get up, exercise in the morning, get out and just walk around. I don't let myself go back to my room until after lunch. By about 3p, I make it dark in my room. I'll watch a few shows or a chill movie. Then it's devices down by 5p. I skip dinner and try to bring it on the flight. It's something to do for the first 30 minutes after climb out. Have a cup of coffee handy and maybe a soda but I don't do any caffeine within an hour of landing unless I'm absolutely dragging. Otherwise I get jittery.

To the person who said alcohol, I HIGHLY recommend against it. It can prevent your brain from going into REM. Better to abstain.
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Old 06-24-2021, 09:59 AM
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Melatonin works great and I used to take it. But a captain brought up a good point that maybe you all can debunk for me. He basically said if we were to have an accident, there would be a deep dive into everything we did prior to the event, and perhaps even go through our suit case and see we have melatonin. This creating a situation of perhaps having taken something we shouldn’t have, or at least within a time frame we shouldn’t have. Seems the FAA says to wait 24 hours between taking it, and flying, which pretty much negates the use of it unless maybe your doing international flying
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Old 06-24-2021, 10:23 AM
  #20  
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Originally Posted by Broncofan View Post
Melatonin works great and I used to take it. But a captain brought up a good point that maybe you all can debunk for me. He basically said if we were to have an accident, there would be a deep dive into everything we did prior to the event, and perhaps even go through our suit case and see we have melatonin. This creating a situation of perhaps having taken something we shouldn’t have, or at least within a time frame we shouldn’t have. Seems the FAA says to wait 24 hours between taking it, and flying, which pretty much negates the use of it unless maybe your doing international flying
"There are no restrictions by the FAA on the use of melatonin, but caution is warranted. Melatonin is most effective in combating jet-lag, rather than other causes of insomnia. Some users will have a hang-over like effect the following day and a small percentage may have vivid nightmares and disturbed sleep. A ground testing period before using it is appropriate for pilots considering taking this supplement."
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