359 Sleep Smarter, Fly Safer: A Pilot’s Guide to Rest with Dr. Quay Snyder + GA News

Aviation News Talk podcast

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4.8 • 730 Ratings

🗓️ 13 December 2024

⏱️ 73 minutes

🔗️ Recording | iTunes | RSS

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Summary

Max talks with Dr. Quay Snyder, an expert in aerospace medicine, about the critical role of sleep and fatigue management, especially in aviation. Dr. Snyder delves into the structure of sleep, emphasizing the importance of REM sleep for emotional recovery and memory consolidation, and deep sleep for physical restoration. He provides practical advice, such as maintaining a cool, dark, and quiet sleep environment, avoiding heavy meals and screen exposure before bed, and adopting consistent pre-sleep routines. Writing down worries and using relaxation techniques like box breathing can further improve sleep quality.

Caffeine and alcohol disrupt sleep cycles, and while melatonin supplements may help with circadian misalignment, they should be used cautiously. Dr. Snyder also discusses the accuracy of wearable sleep trackers and emerging fatigue-monitoring technologies. Concluding, Dr. Snyder highlights his work with the Aviation Medicine Advisory Service, advocating for integrating fitness-to-fly principles into aviation safety systems to enhance performance and safety.

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Mentioned on the Show
Video of Week: Gyroplane Gyrations
Interview of FAA Administrator Michael Whitaker
Book: Why We Sleep on Amazon
FAA AME Guide Color Vision Testing
GoFlightMedicine.com Color Vision Update
Avweb: FAA Upgrades Color Vision Testing
ICAO Fitness to Fly guide
Aviation Medicine Advisory Service - Quay Snyder
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Transcript

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0:00.0	Do you ever have trouble getting to sleep at night? Of course we all do. But have you figured out
0:07.5	the routines that will generally help you sleep better? No, I'm not talking about spending
0:11.7	thousands of dollars on a new mattress. Today we're talking with Dr. Quay Snyder, about the
0:17.0	critical role that sleep plays in our lives, and about practical advice that
0:20.9	you can use to sleep better.
0:23.0	And we have some time-sensitive information for people who may have some color vision
0:27.3	issues and haven't yet gotten their first medical.
0:30.9	So if you haven't yet gotten your first medical, or you know someone who's interested in
0:34.7	flying but they haven't yet gotten the medical, it may be to all of your interest to get it before the end of this month, which is less than
0:42.3	three weeks away. And you can find that information coming up at about the 18.5 minute point
0:47.4	in our show. Hello again and welcome to Aviation News Talk, where we talk general aviation.
0:53.1	My name is Max Crescott. I've been flying for,
0:55.0	yeah, 51 years now. I'm the author of several books and the 2008 National Flight Instructor
1:00.7	of the Year, and my mission is to help you become the safest possible pilot. Last week in
1:05.6	episode 358, we talked with Dr. Catherine Kovignaro about how shallow turns can actually reduce your safety in the traffic pattern.
1:14.0	So if you didn't hear that episode, you may want to check it out at AviationNewsdark.com slash 358.
1:19.7	And if you're new to this show, we'll welcome, so glad that you found us.
1:23.3	And now, so that you'll hear us every week, go ahead in whatever app that you're listening to us.
1:28.3	Now touch either the subscribe key or if you're using Spotify or the Apple Podcast app, the follow
1:33.0	key so that next week's episode is downloaded for free.
1:36.6	And let me remind you this is a listener supported show, and there are a number of ways
1:39.9	that you can support us.
	...

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