submission - Independent Pilots Association

¡s ob¡ai¡rcd required sle+ *ill bc bcncr prepared to perform after long hou¡s awakc d ùãEd
u¡ork schcdules th¡r¡ onc wbo is opcrating wirb r slccp deficir
t.Ll Awake time off- FuigUe-rclatcd prføoance dccrcmcns arc uaditionally deñoed by
dccli¡6 in pcrformencc ts r funcdon of tir- sPÊnt on e given ttd( Brcaks froo contin¡¡oss
¡o maintain consistc¡t rd
¡oó¡cod here o dcsc¡ibc tioc
a¡c nccded to errsurroÉm¡E
lstæbof pcrfanæ.
Ll3 Recovcr¡- nccovcry Êom a¡¡ acutc dccp deñcit, cumulative decp debt, proloogcd
pcûmæ ¡cqufot"t"El'
osi¡lcr¡¡kn Opcttoo¡t
rsr/Gry pcriod trtridÊ æ çpøtuniry
pcrtæætd llcíDcsr.
l2 Frcqueat RccoverT Pcriods arc Imporlent
30 rcqu of
troætÊ
perfcnarrcc rnd alett¡ess Tbcse¡e
¡cdpcriods of wkeful¡css Ge, dr¡ty) ar¡d dn¡dia¡
covcry is impcnant þ rcducc c¡¡muluivr cficds
rforoancc a¡d ale¡mcss
l¡16e Êeqgear recor¡ç¡y pcrbds rcdr¡ce ç¡¡6'l¡tivç htigllc rrrone etrcctiwly than less Êequcatæ.
Fc exaryle, wee
mothly rÊcovcny
critical fcr rninirniziqg cu6¡¡tstive fadg6 cfferfs o
lJ Time-of.Zftfe¡ñadia¡ Physiologl Affects Sleep and W¡king Performance
Tbcre is a clæk in rhe human brain, as in otlcr crganisos that regulates 24-horu Pancrns of bdy
ñrytigos This clæk cærrols æt only slecp and e¡alefulncss alternaring in panllel with thÊ
cavi¡onmcnal ligh/dark cytle, but also the oscillaory na¡lre of æs phpiological, ps¡ahologba[
and bchvio¡al ñ¡nctions Tbc wide rangc of body ñ¡¡rctions conuolled by the 2¿l-hot¡r clæk includes
body tsrñpcra¡Íe, bcæne scc¡Êtion, digestio+ physicat and mcnal pcrfommce' mo4 udmany
dbcrs Oo a 24-trq¡r bosis, ôcsc ñ¡nctions flr¡c¡¡atc in a regular pattcro witb a hi$ lsvc¡ I æ tiæ
ddey a¡d a low lcvrl u ambcr dmc. Thc ci¡cadian (circa = a¡rjun4 diu = day) pancr¡ of
crakcñ¡krcss and slccp is progammca for wakefi¡loess during thc day a.od slecp at nitbl Tbc
ci¡cedian clæk rcpcåls üris pancrn m a daily basis Ccnain horrs of ¡hc 2¿l-horr cydq ùat is (2ffi o
Oúm, arc idcntified as a riæ when tlrc body is trog¿rrmcd to slecp and during which pcrfønancc
is dcgredc¿ Trmc-ofday q circadian cfrecs æe imponan¡ consideradcns in addressing ?+hr
requireæos bccausc circadian rhytìns do no¡ adjut rapidly to change.
çcrational
Fcr cxarryþ, ùr irdiviô¡al opcrating during the night is maintaining wakeñrlness in dirccr opcitim
o pbysiological progranniDt Þ bc aslecp. Physiological, ps¡æhol,ogical, ar¡d bchavioral ñ¡mi