getting sleep on the road?
10-20-2015, 07:46 PM
#31
Gets Weekends Off
Joined APC: Jul 2015
Posts: 155
I haven't read any of the replies but I'll give you my two cents op...
I've been at a regional for about two years, and it wasn't until a few months ago my body really adjusted and I sleep like a baby every night. I remember the transition rather difficult myself...it's normal.
One thing that has helped me is to purchase a Fitbit. You can track your sleep and set "baselines" on how many hours of sleep you get a night...I try to average 7 hours on there, if it's a short overnight then I'll get right to bed soon as I get to the hotel...is that difficult at first, sure, but your body will adjust to your sleep schedule (at least how many hours it requires). When I'm off duty at home I try to go to bed at a decent time..even staying up later than normal one or two nights a week wreaks havoc for me later in the week.
Change your diet, limit caffeine, try to get a little bit of exersize in, cut out the drinking, and don't eat before bed-skip and eat in the morning if you have to. Use melatonin if you need to-it knocks me right out.
Again, the transition is difficult but your body will slowly adjust. No worries
I've been at a regional for about two years, and it wasn't until a few months ago my body really adjusted and I sleep like a baby every night. I remember the transition rather difficult myself...it's normal.
One thing that has helped me is to purchase a Fitbit. You can track your sleep and set "baselines" on how many hours of sleep you get a night...I try to average 7 hours on there, if it's a short overnight then I'll get right to bed soon as I get to the hotel...is that difficult at first, sure, but your body will adjust to your sleep schedule (at least how many hours it requires). When I'm off duty at home I try to go to bed at a decent time..even staying up later than normal one or two nights a week wreaks havoc for me later in the week.
Change your diet, limit caffeine, try to get a little bit of exersize in, cut out the drinking, and don't eat before bed-skip and eat in the morning if you have to. Use melatonin if you need to-it knocks me right out.
Again, the transition is difficult but your body will slowly adjust. No worries
10-20-2015, 07:51 PM
#32
Gets Weekends Off
Joined APC: Jul 2015
Posts: 155
I haven't read any of the replies but I'll give you my two cents op...
I've been at a regional for about two years, and it wasn't until a few months ago my body really adjusted and I sleep like a baby every night. I remember the transition rather difficult myself...it's normal.
One thing that has helped me is to purchase a Fitbit. You can track your sleep and set "baselines" on how many hours of sleep you get a night...I try to average 7 hours on there, if it's a short overnight then I'll get right to bed soon as I get to the hotel...is that difficult at first, sure, but your body will adjust to your sleep schedule (at least how many hours it requires). When I'm off duty at home I try to go to bed at a decent time..even staying up later than normal one or two nights a week wreaks havoc for me later in the week.
Change your diet, limit caffeine, try to get a little bit of exersize in, cut out the drinking, and don't eat before bed-skip and eat in the morning if you have to. Use melatonin if you need to-it knocks me right out.
Again, the transition is difficult but your body will slowly adjust. No worries.
Something that just hit me...do you commute? If so that will tire you out no questiin about it. Think twice about commuting if so-just move to base it will help
I've been at a regional for about two years, and it wasn't until a few months ago my body really adjusted and I sleep like a baby every night. I remember the transition rather difficult myself...it's normal.
One thing that has helped me is to purchase a Fitbit. You can track your sleep and set "baselines" on how many hours of sleep you get a night...I try to average 7 hours on there, if it's a short overnight then I'll get right to bed soon as I get to the hotel...is that difficult at first, sure, but your body will adjust to your sleep schedule (at least how many hours it requires). When I'm off duty at home I try to go to bed at a decent time..even staying up later than normal one or two nights a week wreaks havoc for me later in the week.
Change your diet, limit caffeine, try to get a little bit of exersize in, cut out the drinking, and don't eat before bed-skip and eat in the morning if you have to. Use melatonin if you need to-it knocks me right out.
Again, the transition is difficult but your body will slowly adjust. No worries.
Something that just hit me...do you commute? If so that will tire you out no questiin about it. Think twice about commuting if so-just move to base it will help
10-21-2015, 05:54 AM
#33
Gets Weekends Off
Joined APC: Feb 2011
Posts: 137
Originally Posted by Captyeager
this^
even a little light from an iPad, phone or TV can prevent the brain from producing melatonin. I read a book when I can't sleep and I usually only make it a few pages.
even a little light from an iPad, phone or TV can prevent the brain from producing melatonin. I read a book when I can't sleep and I usually only make it a few pages.
10-21-2015, 07:06 AM
#34
Prime Minister/Moderator
Joined APC: Jan 2006
Position: Engines Turn Or People Swim
Posts: 39,393
Other folks have mentioned some of this, but it's kind of an holistic approach...
- AM's are usually problematic. If you just started AM's, you'll get to the hotel early afternoon. There's a temptation to take a nap, but try to avoid that. If you nap, you'll have trouble falling/staying asleep later on and the vicious cycle will repeat itself every day for the whole trip. If you really need the nap, set an alarm and do a 30-45 min power nap. The idea is to be tired enough to fall asleep early so you can get on the AM schedule.
- Exercise: Finish three hours or more before targeted bed time.
- Food: Eat the main meal at least two hours before bedtime. Small bedtime snacks OK (avoid chocolate or anything else with caffeine).
- Drink: In moderation on the road. I'll typically drink with dinner so I have some time to metabolize before going to bed.
- Dark: Shut the drapes tight. Use pillows or carry big paper clamps to hold them shut. Unplug/cover up appliances with bright leds. Most hotel clocks have a select-able dimmer, use that or cover the clock up. If really needed, you can use those blinders you get on long-haul trips to cover your eyes.
- Screen time: Raster-scanned screens stimulate parts of your brain. That's pretty much any TV or video display on a laptop/tablet. If you're serious about getting to sleep, don't watch any video an hour before your desired sleep time. Using a laptop/tablet for non-video (ie reading, web surfing) should be OK since the LCD screens to not have a rapid update (subliminal flicker) between raster scans.
- Read: This works best for me. Kindle/e-reader is fine (LCD, no raster refesh).
- Bed time: I try to get in bed 7-8 hours before wake up time, and plan on one hour of "chilling", typically reading although you could watch TV if you really wanted to. The reading puts me to sleep if I'm at all tired. Sometimes I call
- Melotonin: This supplement is your bodies natural "go to sleep now" hormone. It's useful for AMs because it tells your body that it's bed time before your body's circadian rhythm releases it's own melotonin at your normal bedtime. The FAA is OK with it, but it can leave you groggy within about 6-7 hours so I would take it at least 8 hours prior to show time. Limit use to one pill (maybe two in a crunch) and no more than 2-3 days in a row. Otherwise your body can "learn" to expect the pill and may not generate enough of it's own. Typically just one dose on the first night (or even the night before the trip) gets me on the right cycle. For overseas travel, 2-3 nights does the trick.
Noise:
PM's: Noise is often the problem because your neighbors and the maids will wake you up earlier than you wanted. Since you don't have to get up earlier than usual, you probably don't need a wakeup call or alarm so earplugs or even an ANR headset will do the trick.
AMs: This is tough. Earplugs/ANR headset will likely cause you to sleep through your alarm. I invariably wake up at least once so I've been known to use ANR to get me to midnight or later when things normally quiet down a bit. I just hope I wake up once so I can take it off before my alarm...
Somebody mentioned white noise...sounds like that would be great for lower "normal" evening noise levels.
Hotels need to maintain a quiet atmosphere in the evening. If they can't or don't, file a complaint with the company. Enough of that will get the hotel changed. If it's really bad, call in fatigued in the morning...not only is that the right thing to do but it only takes two or three of those to get the hotel changed.
- AM's are usually problematic. If you just started AM's, you'll get to the hotel early afternoon. There's a temptation to take a nap, but try to avoid that. If you nap, you'll have trouble falling/staying asleep later on and the vicious cycle will repeat itself every day for the whole trip. If you really need the nap, set an alarm and do a 30-45 min power nap. The idea is to be tired enough to fall asleep early so you can get on the AM schedule.
- Exercise: Finish three hours or more before targeted bed time.
- Food: Eat the main meal at least two hours before bedtime. Small bedtime snacks OK (avoid chocolate or anything else with caffeine).
- Drink: In moderation on the road. I'll typically drink with dinner so I have some time to metabolize before going to bed.
- Dark: Shut the drapes tight. Use pillows or carry big paper clamps to hold them shut. Unplug/cover up appliances with bright leds. Most hotel clocks have a select-able dimmer, use that or cover the clock up. If really needed, you can use those blinders you get on long-haul trips to cover your eyes.
- Screen time: Raster-scanned screens stimulate parts of your brain. That's pretty much any TV or video display on a laptop/tablet. If you're serious about getting to sleep, don't watch any video an hour before your desired sleep time. Using a laptop/tablet for non-video (ie reading, web surfing) should be OK since the LCD screens to not have a rapid update (subliminal flicker) between raster scans.
- Read: This works best for me. Kindle/e-reader is fine (LCD, no raster refesh).
- Bed time: I try to get in bed 7-8 hours before wake up time, and plan on one hour of "chilling", typically reading although you could watch TV if you really wanted to. The reading puts me to sleep if I'm at all tired. Sometimes I call
- Melotonin: This supplement is your bodies natural "go to sleep now" hormone. It's useful for AMs because it tells your body that it's bed time before your body's circadian rhythm releases it's own melotonin at your normal bedtime. The FAA is OK with it, but it can leave you groggy within about 6-7 hours so I would take it at least 8 hours prior to show time. Limit use to one pill (maybe two in a crunch) and no more than 2-3 days in a row. Otherwise your body can "learn" to expect the pill and may not generate enough of it's own. Typically just one dose on the first night (or even the night before the trip) gets me on the right cycle. For overseas travel, 2-3 nights does the trick.
Noise:
PM's: Noise is often the problem because your neighbors and the maids will wake you up earlier than you wanted. Since you don't have to get up earlier than usual, you probably don't need a wakeup call or alarm so earplugs or even an ANR headset will do the trick.
AMs: This is tough. Earplugs/ANR headset will likely cause you to sleep through your alarm. I invariably wake up at least once so I've been known to use ANR to get me to midnight or later when things normally quiet down a bit. I just hope I wake up once so I can take it off before my alarm...
Somebody mentioned white noise...sounds like that would be great for lower "normal" evening noise levels.
Hotels need to maintain a quiet atmosphere in the evening. If they can't or don't, file a complaint with the company. Enough of that will get the hotel changed. If it's really bad, call in fatigued in the morning...not only is that the right thing to do but it only takes two or three of those to get the hotel changed.
10-21-2015, 08:51 AM
#35
Gets Weekends Off
Joined APC: Jan 2014
Posts: 674
Earplugs!! I sleep like I'm in a coma using them. Set two alarms, buzzer on the clock and crank the volume on your phone. Use a wake up call too if you need it. I've read people saying they're afraid of sleeping through their alarm with earplugs - I am a pretty deep sleeper and I wake up with no problems.
Don't exercise too close to bedtime.
No caffeine within five hours of sleep - seven is better for me; caffeine affects me more than it does most.
NO NAPS. You will jack yourself up hard if you take a nap.
Try not to argue with the significant other within three hours of bedtime.
And be consistent. Lights out eight hours before your alarm.
I am a naturally late sleeper. On the road? I prefer mornings. I get my seven to eight hours every night and I'm good to go.
Going to bed at 730-8 takes a little discipline but you'll be much happier if you do. The first day usually sucks - after that it's smooth sailing.
Don't exercise too close to bedtime.
No caffeine within five hours of sleep - seven is better for me; caffeine affects me more than it does most.
NO NAPS. You will jack yourself up hard if you take a nap.
Try not to argue with the significant other within three hours of bedtime.
And be consistent. Lights out eight hours before your alarm.
I am a naturally late sleeper. On the road? I prefer mornings. I get my seven to eight hours every night and I'm good to go.
Going to bed at 730-8 takes a little discipline but you'll be much happier if you do. The first day usually sucks - after that it's smooth sailing.
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