Wing Safety offers countermeasures against fatigue and sleep deprivation Published Nov. 21, 2007 By Wing Safty Office MCCONNELL AIR FORCE BASE, Kan. -- Fatigue Fatigue can be the most dangerous foe to contend with during sustained operations. It is dismissed as necessary risk all too often with deadly consequences. It is not a sign of stamina or endurance to forgo sleep, nor is it a sign of "age" to need sleep. Maximize your sleep/rest cycle because sooner or later, whether you want to or not, you will sleep. Fatigue can rob you of the most meaningful capacity of your senses and drastically reduce your ability to focus or react. An untold number of accidents are directly attributable to fatigue each year. Getting enough sleep -Sleep is a basic human need, like eating, but more compelling. Most of us require sven to eight hours of uninterrupted sleep each night to be at our best. -If you are accumulating "sleep debt" and feel tired, try: · Sleeping at consistent times (including weekends). · Avoid alcohol, especially during the two to three hours before bed. · Avoid stimulants (coffee, chocolate, soft drinks, tea) during the three to five hours before bed. · Stay in shape, and get some exercise. · For dinner, eat foods that may help promote sleep--complex carbohydrates (pasta, potatoes, breads) and foods rich in tryptophan (fowl, legumes). · Avoid large meals within three hours of bedtime. · A warm bath, brushing your teeth, or just washing your face and hands can make you more comfortable. · Melatonin, kava-kava, and valerian are not approved for aircrew use.