getting sleep on the road?
 

Hello all, I just joined the 121 world a couple months ago after flight instructing. Luckily for me, I was only on reserve for two months before being able to hold a line. The problem is that I went from flying about 10 hours a month to 75+. I'm having a real issue getting quality sleep on the overnights, especially when the last flight lands later in the night and I'm still wired getting back to the hotel. Wondering if any of you experienced folks can give me some tips you use on getting rest on the road (melatonin, booze, adjusting your sleep schedule before a trip, etc). Any help would be appreciated since the fatigue is starting to effect my performance. Sarcastic responses welcomed but not preferred :D.

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Booze while it makes you sleepy drastically decreases the quality of sleep. Just try to relax. Sleep in, let your body adjust. Sometimes you don't even notice but one hotel will offer a better bed than others. Holiday inn IMO are the worst. Don't eat within a few hours, if you do, something very light and not greasy.

Ear plugs, eye masks, properly temperature controlled room (slightly cool), melatonin as needed (helps you fall asleep but doesnt keep you asleep) and not being hungry (or stuffed).

Airline flying with several overnights a week definitely takes its toll on quality of sleep. It gets worse when you have different time zones to consider if you fly international. Everyone has their own way of dealing with it, but I would refrain from using OTC medicines or alcohol as they both can become addictive. It's quite normal to remain awake for a while when you get to your room. Especially if it's late in the night. Good diet and regular exercise as well as darkening your room etc etc as has been suggested does help.

You may have to wait for your seniority to catch up, but make consistent schedules (i.e. all morning starts) a priority in bidding.

Ambien. Large quantities of ambien.

The main thing to do is turn off the tv. That's number one. Keep iPhone, iPad use to a min. That's why most of the population can't sleep, all we do is watch tv and get on our iPads at night. The rest is up to you, you can read a book, another method is to listen to movie or video, something with your eyes closed. Thats proven to make you fall asleep kind of like a kid getting read a bedtime story. Also telling yourself ahead of time you will sleep helps too, it's telling your mind subliminally. They say your body listens to you.

Just get used to the fact that you are going to feel like crap until you turn 65. Then you will still feel like crap because you are old.

This.....
The reason airline pilots were in days of yore were compensated fairly well was the jacked up schedules. Want an eye opener, look at the longevity of freight pilots.....