Chapter 9: Higher Functions & Perception (PP ch8)

Question 1

Sleep
Credit System
Effects

Answer 1

8h / 24h
+2 credits/h sleep
- 1 credit/h awake
effects are cumulative

Effects: fatigue, performance, irritable
unaware of effects

Question 2

Circadian Rythm

External Factor Synonim (3)

Answer 2

Endogeneous circadian rythm

Zeitgebers: blue light, noise, meals

Question 3

Body Temperature

Answer 3

Hypothalamus regulated

min wake up, max before going to bed

Question 4

Sleep

Answer 4

phase 1 - 4 orthodox (body)
REM phase paradoxical (mind)
Rebound -> body knows if para or ortho required
REM same brain waves as if awake

Question 5

Jet Lag
Synonyms
Recovery
Management

Answer 5

Transmeridian Desynchronisation
Circadian Dysrhythmia

1 day / 60 - 90 min of jet lag
Easiest east to west

< 24h home time
> 24h local time
24h nap + 8 hours sleep before duty

Question 6

Sleep Problems (6)

Answer 6

Narcolepsy
Apnea
Somnabulism
Somniloquism
Insomnia (Clinical / Situtational)

Question 7

Sleep Hygiene
Avoid
Recommendations
Pilot Attitude

Answer 7

Avoid before bed:
Blue light, coffee, food, mental/physical exercise

Recommended:
Warm milk, relax, if can’t sleep -> stroll

Proactive -> plan sleep

Question 8

Fatigue
Reasons (2)
Symptoms

Answer 8

Overexertion or illness.

Symptoms:
Tired, irritable, loss performance, channelized attention, revert old habits.
Cumulative

Acute: sleep
Long term: hard to recognize. no flying

Question 9

Fatigue Strategies In-Flight

Answer 9

Move
Embedded training
Talk
Lights
Sort your life

Question 10

FRMS

Answer 10

Fatigue Risk Management System

Monitor / Manage fatigue safety risks using scientific reasoning to achieve efficiency of flight.

Question 11

Naps & Microsleep

Answer 11

Planned
30 - 40 min, > 10 min
Recovery: 5 min (Groggy), 20 min (performance

Microsleep: sleep from milliseconds to few seconds without realizing it.

Question 12

Sleep Latency & Inertia

Answer 12

Latency: time to fall asleep
Inertia: time after waking up to be efficient