Overcoming Jet Lags among Pilots - Research Paper Example

 Overcoming Jet Lags among Pilots Introduction: Pilots are the captain of the airplanes. The safety of the whole trip is in their hands. Many of the aviation accidents were due to pilot’s errors. Pilot’s performance is affected when they are physically unfit. One of the greatest factors for their physical health is stress due to flight fatigue or jet lag. Jet lag has many causes and symptoms. Jet lag can also be overcome. Pilots must know how to overcome jet lag and must ensure that they are physically fit for the sake of the safety of the people on board their planes. Jet Lag Jet lag is a flight fatigue characterized with a temporary sleeping disorder due to the body’s mismatch with the natural circadian rhythm and environment. It is also known as circadian desynchrony resulting from crossing one or multi-boundary time zones, long flights, and the various timing of flights. Travelers often have difficulty to adjust and adapt to the new time zone of their places of destination (Choy et al). Pilots and airline crews are highly susceptible to jet lags and fatigues. They are the most travelled individuals since it is their work to fly via airplanes every now and then. They have irregular working hours flying from one destination to another crossing one or more time zones. The international flights they encounter often left them fatigue from their job (Petrie, et al, pp 1). Jet lag or flight fatigue is hastened by flying across time zones. This fatigue is most commonly experienced by pilots and other air crews. Air crew working with irregular hours depending on their flight schedules. Pilots who travel across time zones have to adjust their bodies when they reach their destinations. The irregularity of the nature of their work demands them to adjust to the circadian disruption in their work and resting period. Crossing across time zones causes some erratic biological changes in their bodies thereby impairing their ability to rest naturally and peacefully. They incur difficulties in their sleeping patterns. In effect, they are reduced into depreciating physical alertness affecting their overall work performance. It is vital for pilots to be physically fit and alert during flights. As the captain of the plain, the safety of the people in the airplane is in their hands. It is just right for them to have enough rest and sleep so as to be at high peak of their capacity to fly across borders. The disturbance in their sleep is primarily due to the circadian clock differences from the place of origin to the place of destination. Basically, having flights across time zones is related to night shift work environment. Mostly, they lack a quality amount of sleep. Human being diurnal in nature requires a steady cycle for healthy body. Pilots and night shift workers experience misalignment in the natural resting period cycle according to the circadian human body clock. As a result, they experience sleepiness during the night and difficulty in sleeping during the day. These works are associated with chronic health problems, lower performance level, social impairment, higher risk of error and even accidents (Sasseville, et al. Pp914). Air crews have even more complicated situation such that they experience changes in day and light cycle, misalignment of circadian rhythms and erratic changes in the cyclic phenomena that happen within a day (Eriksen and Akerstedt, 844). The lay-over periods set for the trips of pilots also contribute to their flight fatigue. Generally, pilots with shorter periods of layover obtain lesser amount of sleep. They have lesser periods to get quality amount of rest due to the fast interval of travel. They experience cumulative loss of sleep thereby adding to their fatigue. In effect, this can impair their performance during their work. Accordingly, pilots prefer to have longer layover as they are provided with higher opportunity to obtain quality rest and adequate sleep. They would gain enough rest and strength for their next flights (Lamond,pp1286). How to Overcome Jet Lags The nature of work set for pilots and other air crews are truly challenging. Companies in this industry contribute their end to help them alleviate from such conditions. There have been a lot of suggested methods addressing these concerns of pilots. Many researchers were sought in obtaining data for the level of fatigue of the pilots with intention to create programs and facilities that may lighten this fatigue syndrome. This is done to avoid and prevent accidents and deaths due to air flight fatigues of the crews on board. Researches and various studies are being done by many aviation companies in identifying the reasons for pilots and air crew’s jet lag concerns. Some of the researches include: Assessment for the sleepiness for pilots during ultra long range flights (Holmes); the evaluation for the sufficiency of sleep of pilots during short lay-overs for international flights (Lamond).; effective ways for light therapy that can alleviate jet lags (Sasseville) and many more. Researches are continually done to help alleviate jet lag concerns of pilots. The results of these studies are grounds for treatments, therapies and programs for the aviation companies consideration. The coping mechanism and management strategies of air crew vary from every individual. There is a big difference in getting small amount of sleep accumulated during air travel and a long quality sleep. Generally, pilot tends to nap in their flights to conserve energy. They manage fatigue through mental relaxation, planning ahead of time and increase intake of caffeine. This daytime napping during flights is a strategy to maintain certain level of alertness for them to perform in their respective fields (Petrie, K. et al. Pp462). However, it was found out that sleeping during daytime is not sufficient to maintain a healthy level of alertness when territories with varying time zones. Instead, the fatigue ratings increase during the flight. There is a higher degree of subjective sleepiness affecting the performance level of pilots on their return flights. Return flights crossing over boundaries are often more tiresome compared to outbound flights. Overcoming flight fatigue is challenging. Some air crews and pilot’s strategy include sleep adjustment with reference to their new location. However, the intake of caffeine and alcohol may disrupt their sleeping behavior (Choy et al). They coordinate their bodies sleep period with local nights since the drive for sleep in strongest in this period. These adaptations with the new zone they are in helps them renew their strength for the next flight. However, this is not true to all flight schedules especially to those with shorter lay-overs (Holmes, et al. pp28). Pilots with shorter lay-over periods have higher level of fatigue as compared with those with long lay-over periods. They have lesser time to recover their strength from their previous flight (Lamond, pp1286). Pilots are also provided with bunk facilities and rest structures in the airplanes. They are set with rest periods giving restrictions to pilots at the controls to give them two resting periods. This can alleviate the fatigue on their time of task and giving a chance for them to get some sleep. If they can’t get enough rest on the first period, then they have another chance of renewing their strength on the second resting period (Holmes, et al. pp27). Jet lags are best addressed through therapies and medical approaches. Treatment may include therapies that can be non-pharmacological or nutraceutical, or a combination of both (Choy). Pharmacological approaches include adequate body hydration, appropriate exercise, and proper timing to bright light exposures. This can aid them in adjustment with various time zones. The exposure of bright must be controlled. The body’s natural circadian rhythm is used to bright lights during day time. It is recommended that pilots and night shift workers must block lights with short wavelengths to help them improve their day time sleeping. This is done by wearing dark sunglasses during the day. This blue-blockers strategy accordingly increased the workers ability to sleep during day time where the light of the sun is heightened. According to research, the use of blue-blockers improves their ability to adjust to light. They improve visual acuity and light contrast sensitivity. They help reduce the glaring effect due to light exposure. They can improve the quality of sleep for workers having exposed to night time shifts. It can also improve adverse effects of eye discomfort and photophobia (Sasseville). This light therapy is a healthy option for those people who are not exposed to sun’s light. Sun light is a great factor in the body’s internal circadian clock. The eyes must be synchronized with light exposure to counteract jet lags (Choy et al). Jet lag is also addressed through administration of exogenous melatonin. Melatonin is a substance that initiates sleep. It is naturally secreted from serotonin found in the pineal glands. Increasing the melatonin in the body heightens the body to go through “biological night”. Melatonin is advised to be taken on conventional afternoons as they promote a phase delay. For long trips across various time zones, melatonin should be taken on the day of the trip. This can help the body acclimate with the new time zones of their destinations. Taking melatonin helps people experience lesser symptoms of jet lag. They are more flexible to adapt to the new changes with their bodies coordinating to the new time zones getting better sleep and rest (Choy et al). The combination of light therapy and taking melatonin at appropriate times greatly alleviates jet lag. The timing of light exposure and the melatonin must adhere to the body time clock. Melatonin should be administered prior to reaching destinations with different time zones. Due to its effect to delay body phase, they must be taken when they haven’t reached their destinations yet. This can help their body adjust their natural circadian rhythm during the flight. When reaching their destinations, pilots and travellers should avoid exposure to evening light as this delays the body’s circadian rhythms. There are other substances that help alleviate jet lag. This includes Ramelton, Zopildem, Diphenhydramine,Tasemelteon, Armodafinil, and even caffeine can help alleviate the feelings of jet lag. They are describes as follows (Choy et al): Ramelton is an FDA approved hypnotic sedative. They are said to improve insomnia- difficulty in sleeping. It is acted upon endogenous melatonin promoting the body to sleep and maintain circadian rhythm with respect to waking and slee Melatonin has some side effects when administered with high doses. It results to hypnotic effect. Other effects include sleepiness, loss of appetite and dizziness. Tasimelteon is another melatonin derived substance. It helps decrease transient sleeping disorders or insomnia brought about by abrupt changes in sleeping pattern. It improves sleep quality, sleep latency and promotes sleeping pattern. Zolpidem is a non-benzodiazepine medication with a strong hypnotic effect. It helps to cope the symptoms of jet lag brought about by erratic work schedules. This helps people to remain alert in their new time zone. They are weak anti-convulsant and have muscle relaxant properties. Side effects include headache, nausea, dizziness, loss of memory, and somnolence. Benadryl of diphenhydramine is antihistamine prescribed for insomnia. This is not mostly prescribed due to side effects such as blurred vision, dizziness, dry mouth and throat. Armodafinil is another stimulant for the central nervous system. It improves wakefulness to people who have excessive sleepiness. They help alleviate jet lag symptoms increasing sleep latency. Side effects can include nausea, headache, palpitations, circadian rhythm sleep disorder and diarrhea. Caffeine is the most popular treatment for jet lag symptoms. They highly improve memory, boosts up alertness and attention, concept formation, and perception. They are the best treatment for sleepiness brought about by jet lags. Most of these substances are under prescription. Self-medication may pose a problem to those taking them without the permit of medical experts. It may result to adverse reactions especially o elderly people that can no longer tolerate the effects of these medicines (Choy). Conclusion Jet lag is a fatigue disorder that is disturbing especially to the pilots. Getting adequate sleep is of vital importance such that it promotes healthy well-being for the pilots. Lacking enough rest and sleep cause them to be physically unfit to perform optimum job thereby comprising output. The physical well-being of pilots is highly important such that the safety of the airplane is in their hands. It is important for them to get rested and get adequate sleep for them to recover fully from one flight to another. There are many factors contributing to the flight fatigue to pilots. They are induced by the erratic working schedules that may include night shifts. The various time zones travelled directly affects them since their circadian rhythm is highly disrupted. Other factors include length of lay-overs, long flight durations, inappropriate exposure to light and others. Pilots need to overcome jet lags. They can alleviate its symptoms through light therapy and medications. It is imperative that they remain alert and fully awake during duty hours. They have to attune their bodies to the erratic time zones and busy schedules. They must know their bodies and must administer the best therapy that suits them. Pilots need to be vigilant about this. One false move aboard the airplanes is equivalent to hundreds of lives sacrifice. They must know how to overcome jet lags. Safety must come first above all. Works Cited Choy, M., and Salbu, R. “Jet Lag : Current and Potential Therapies”. PMC US National Library of Medicine Naional Institutes of Health” April 2011. Web. 3 April, 2013. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3086113/ Eriksen, C.A. and Akerstedt,T. “Aircrew Fatigue in Trans-atlantic Morning and Evening Flights”. Chronobiology Internationa, 23(4):843-858. (2006). Informa HealthCare. Web. 3 April 2014. Holmes, A., Al-Bayat, S., Hilditch,C., Bourgeois-Bougrine,S. “Sleep and Sleepiness during an ulta range flight operations between the Middle East and United States”. Accident Analysis and Prevention. (2011). Elsevier Ltd. Lamond, N., Petrilli, R., Dawson, D., Roach, G. “Do Short International Layovers Allow Sufficient Opportunity for Pilots to Recover?”. Chronobiology International, 23(6): 1285-1294. (2006). Informa Healthcare. Petrie, K.J., Powell D., Broadbent E. “Fatigue Self-Management Strategies and Reported Fatigue in International Pilots”. Ergonomics. 15 April 2004. Vol 47 No. 5, 461-468. http://www.fmhs.auckland.ac.nz/som/psychmed/petrie/_docs/2004_fatigue_self_manage ment_pilots.pdf Sasseville, A., Benhaberou-Brun, D., Fontaine, C., Charon MC., Hebert M. “Wearing Blue- Blockers in the Morning could Improve Sleep of Wrokers on a Permanent Night Schedule: A Pilot Study”. Chronobiology International, 26(5): 913-925 Read More