Fatigue Risk Management

Question 1

How to minimize jet lag?

Answer 1

Good physical condition
Avoid Alcohol
Avoid Caffeine
Drink water

Question 2

Eastbound flying

Answer 2

More Tiring

Question 3

Westbound flying

Answer 3

Less tiring

Question 4

What happens when fatigued?

Answer 4

Fixation
Decreased concentration
Loss of alertness
Degraded Situational awareness

Question 5

What is microsleep?

Answer 5

short periods of sleep lasting a fraction of a second to 15 seconds

Question 6

Common sleep disorders

Answer 6

Insomnia
Sleep Apnea
Narcolepsy
Restless leg syndrome
Use of Sleep aiding med or devices

Question 7

Side effects of Obstructive Sleep Apnea

Answer 7

High Blood Pressure
Strain Cardiovascular system
Risk of Stroke
Risk of Heart attack

Question 8

What to do in flight?

Answer 8

Alternate activity and relaxation
Talk to crewmember
Delegate task to reduce mental strain
Stretch
Move about the cabin
Drink Coffee
Keep up blood sugar
Use pre planned naps when able

Question 9

How can eating be improved?

Answer 9

Low Carb
Low Fat
High Protein

Question 10

How to go to bed?

Answer 10

Hot Shower
Exercise 2 hours prior
Dark and Quirt
Keep the room cool
Remove clocks
Avoid caffeine 6 hours
Eat light
Avoid alcohol, nicotine