A Pilot’s Checklist For Sleep

Episode 4  In this episode hosts Gita and John delve into the crucial, yet often overlooked, topic of sleep and its impact on aviation performance. They tackle common myths, present the latest scientific research, and explore the distinctions between short-term sleep disruptions and long-term sleep deficiencies. Through a detailed discussion, they provide actionable strategies that pilots can start implementing today to improve their sleep quality today.

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Helpful Links and Sources:

• “Why a neuroscientist calls lack of sleep our greatest public health challenge” from MPR, 2019
• Sleep Scientist Warns Against Walking Through Life 'In An Underslept State' from NPR Fresh Air 2017
• Going Deep on Sleep with Matthew Walker, Cognitive Neuroscience Society 2018
• Why is it essential to make time for sleep, with Dr. Matthew Walker, TED Radio Hour, 2021
• The Global Problem of Insufficient Sleep and Its Serious Public Health Implications. Healthcare (Basel). 2018 Dec 20
• The Neuroprotective Aspects of Sleep. MEDtube Science 2015
• A manifesto in defence of sleep, Brain,, Issue 6, June 2018
• How Does Sleep Affect Athletic Performance? Mark D. Stephenson, MS, ATC, CSCS,*D, TSAC-F,*D Aug 7, 2024, Mass General
• Mindfulness meditation helps fight insomnia, improves sleep, Harvard Health, 2020
• The effect of mindfulness meditation on sleep quality: a systematic review and meta-analysis of randomized controlled trials. Annals of the New York Academy of Sciences 2019
• Sleep is Your Superpower, TED Talk, Dr. Matthew Walker
• Science of sleep, Dr. Michelle Olaithe, TEDx March 2021
• How to Improve Your Sleep, Dr. Matthew Walker
• The Best Light for Travel and Reading, the Glocusent USB Rechargeable Book Light; use it to keep your room dim prior to bedtime. Small, portable, powerful. Three different light colors, multiple brightness settings, easy swivel head to make it a small table light or just shine on a page. Perfect for bedtime!