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Red Eye Tips

Old 06-24-2021, 10:29 AM
  #21  
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hey thanks for that. I’m back on the melatonin train then.
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Old 06-24-2021, 04:06 PM
  #22  
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Great book that has several paragraphs on airline pilots. Discusses melatonin as well.
One of the best books on sleep I’ve read. Author is a professor of neuroscience at Berkeley. I did weekly redeyes for B6 for four straight years.
https://www.amazon.com/Why-We-Sleep-.../dp/1501144324
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Old 06-26-2021, 08:03 AM
  #23  
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My redeye pro tips would be the 5 S's (I can't take credit, these were passed down to me). These have served me well doing multiple redeye's per month for years now:
S schedule shifting (stay up late, wake up early)
S segmented sleeping (multiple 4-5 hour sleep opportunities vs one long one)
S kip the caffeine day of (at least until show time)
S un exposure (stimulates natural melatonin production)
S leep opportunity (prepare and plan for good nap - 4-5 hours. But don't get worked up if you find sleep elusive.)

The final thing I'll add is a good workout, whatever that means to you. I always sleep better when I've had a good workout or been very active that day.
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Old 06-26-2021, 08:52 AM
  #24  
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Originally Posted by freezingflyboy View Post
The final thing I'll add is a good workout, whatever that means to you. I always sleep better when I've had a good workout or been very active that day.
Same, but for most people you'll have trouble sleeping within 2-3 hours of a decent workout. If you have min rest with a really early show, might be tough to fit it all in.
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Old 06-26-2021, 09:04 AM
  #25  
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Originally Posted by rickair7777 View Post
Same, but for most people you'll have trouble sleeping within 2-3 hours of a decent workout. If you have min rest with a really early show, might be tough to fit it all in.
Agreed. To be clear, I was advocating an early wakeup, followed by a good workout, a light breakfast, outside time and then a decent (but reasonable!) sized lunch approximately 1-2 hours before your planned nap opportunity.

A person I trust regarding health issues once told me that if you're choosing between sleep and exercise, always ALWAYS chose sleep. It will serve you far better throughout the day than getting a few extra reps/miles in.
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Old 06-26-2021, 11:00 AM
  #26  
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There is nothing you can do. Even if you pre-sleep or nap, you’ll still be toast when you hit your WOCL.

The best thing is to nap in the seat for 20-30 ala “controlled rest”, like the rest of the entire world except our FAA doesn’t think our passengers are “ready” for that.
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Old 06-26-2021, 01:28 PM
  #27  
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Originally Posted by marcal View Post
There is nothing you can do. Even if you pre-sleep or nap, you’ll still be toast when you hit your WOCL.

The best thing is to nap in the seat for 20-30 ala “controlled rest”, like the rest of the entire world except our FAA doesn’t think our passengers are “ready” for that.
Totally agree about the “controlled rest”.
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Old 06-26-2021, 01:53 PM
  #28  
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Originally Posted by marcal View Post
There is nothing you can do. Even if you pre-sleep or nap, you’ll still be toast when you hit your WOCL.
BS. You're going to take a hit during WOCL, but if you manage it it's a small hit. If you run yourself ragged in the 24 hours prior you're going to be a wreck.

It's a big mental game too, definitely learned that in the mil.

Originally Posted by marcal View Post
The best thing is to nap in the seat for 20-30 ala “controlled rest”, like the rest of the entire world except our FAA doesn’t think our passengers are “ready” for that.
Do agree with that. I'd make it an hour.
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Old 06-26-2021, 03:05 PM
  #29  
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Originally Posted by rickair7777 View Post
BS. You're going to take a hit during WOCL, but if you manage it it's a small hit. If you run yourself ragged in the 24 hours prior you're going to be a wreck.

It's a big mental game too, definitely learned that in the mil.



Do agree with that. I'd make it an hour.
some guys make it cruise.🥴
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Old 06-27-2021, 09:52 AM
  #30  
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I agree with a lot of the advice in this thread, but also think there's some trial and error to figure out what works best for you. Personally, I try to leave the hotel curtains open when I get in the night before the redeye to cut my sleep short a few hours. I get up early and have a big meal, no coffee and avoid the gym. Take it easy, maybe walk around for a little while, then take 3 mg. or less of melatonin just before lunch time and aim for about a 6 hour nap and plan to get up a couple hours before van time, but set my alarm for an hour before van time. That way, if I get a good nap, I'll wake up early and have time for the gym, dinner, and coffee, but if it takes me a few hours to fall asleep, I'll still get good rest. Nap with an eye mask and earplugs, maybe play white noise from the phone if the hotel is noisy. I also bring a thermos (I really like Zojirushi) and try to get coffee downtown before going to the airport, in case there's no airport coffee available by the time we get there.
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