As a retired F-16 based Flight Surgeon, USAF-Air National Guard, I've participated in many overseas deployments. The key to planning for "downtime" or a rest cycle is knowing what your goal will be (vacation - have fun, air combat, etc.). All aircrew are asked to "ground test" Ambien (8 hours)/Sonata (4 hours) (so that we know how it will effect us should we use either drug during an actual deployment). We use both drugs to reset our circadian rhythm when necessary. We time use of either drug to what our mission is and when we will need to be awake - for example, when we will have to attend a morning brief or perform an air sortie - allowing enough time for the drug to where off. More than rare use of such drugs is discouraged. Many of us work with Air Ops commanderes, using specialized software to "shift" pilot's air missions to the right cycle (for example, we don't recommend, unless absolutely necessary, moving from morning sorties to nightime sorties and back again in an abrupt way.) When we are flying East, and arriving during daylight hours, we will often recommend a brief nap (drapes closed) and set up a sleep schedule that approximates that in the new time zone. When flying West, especially on trips longer than 16-18 hours, it is best to allow for at least one day of acclimation. If arriving during daylight hours, we will stay awake until the regular time - in the new time zone - for sleep. The goal is to approximate as rapidly as possible the new time zone's sleep-wake routine and avoid caffeine during the shift from home until the new time zone's new sleep-wake pattern has been established. Maintaining a good state of hydration is critical as is resisting high-fat diet during the transition. We also recommend taking night shades and ear plugs to the new location.

Reply