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

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 Max talks with Dr. Quay Snyder, President and CEO of Aviation Medicine Advisory Service, to discuss the critical importance of sleep and fatigue management, particularly in aviation contexts. Dr. Snyder, a renowned expert in aerospace medicine, offers a wealth of knowledge, practical advice, and strategies for optimizing sleep and addressing the implications of fatigue on safety and performance.

The Impact of Fatigue on Cognitive Performance
Dr. Snyder emphasizes that fatigue significantly impairs cognitive function, likening its effects to alcohol intoxication. Studies have shown that being awake for 18 hours equates to a blood alcohol concentration of 0.05%, while 22 hours is akin to 0.08%. These findings underscore the dangerous impact of sleep deprivation on decision-making and reaction times, particularly in high-stakes environments like aviation. He highlights notable accidents where fatigue was a critical factor, such as the 1993 Guantanamo Bay crash and the near-catastrophic Air Canada 759 incident in 2017, where fatigue and circadian disruptions almost led to a disaster involving multiple jumbo jets.

Understanding Sleep Cycles
Dr. Snyder explains the two primary types of sleep: rapid eye movement (REM) and non-REM sleep, which are further divided into light sleep (stages 1 and 2) and deep sleep (stages 3 and 4). Each sleep cycle lasts approximately 90 minutes, with the distribution of REM and non-REM sleep varying across cycles. Deep sleep, predominantly occurring in the first few hours, is essential for physical restoration, hormone regulation, and immune system support. REM sleep, which becomes more prevalent in later cycles, is vital for emotional processing, cognitive consolidation, and overall brain health. Interrupting these cycles, particularly during deep sleep, can lead to sleep inertia, adversely affecting alertness and recovery.

Practical Tips for Better Sleep
Dr. Snyder provides actionable advice for improving sleep quality:

  1. Environmental Factors: Ensure a cool, dark, and quiet sleeping environment. Ideal room temperatures are between 65-67°F (17-18°C). Use blackout curtains, earplugs, and avoid disruptive light sources.
  2. Behavioral Practices: Avoid exercise, heavy meals, or excessive fluid intake close to bedtime. Limit naps to 20-40 minutes during the day to prevent disrupting nighttime sleep drive.
  3. Technology Use: Reduce screen exposure from phones, tablets, or TVs before bed as their light suppresses melatonin production. Opt for traditional books with soft lighting for bedtime reading.
  4. Sleep Routines: Develop a consistent pre-sleep routine, such as taking a brief warm shower to promote heat dissipation, brushing teeth, and engaging in relaxing activities to signal the body it’s time to rest.

Managing Sleep Interruptions and Stress
Addressing concerns about waking during sleep cycles, Dr. Snyder reassures that occasional bathroom trips typically occur during lighter sleep stages and do not significantly disrupt overall sleep quality. He advises against waking individuals during deep sleep phases to avoid sleep inertia. Additionally, he recommends writing down worries or thoughts before bed to reduce nighttime rumination and employing relaxation techniques, such as box breathing or the physiologic sigh, to calm the nervous system and enhance parasympathetic tone.

The Role of Caffeine, Melatonin, and Alcohol
Dr. Snyder explains the mechanisms of caffeine and melatonin in regulating sleep. Caffeine blocks adenosine receptors, delaying sleep drive but potentially leading to stronger rebound fatigue once metabolized. He advises avoiding caffeine consumption at least eight hours before bedtime. While melatonin supplements can aid those experiencing circadian misalignment, regular use may suppress natural production and should be approached cautiously.

Alcohol, while often used as a sedative, disrupts REM sleep and impairs emotional and cognitive recovery. Dr. Snyder discourages its use for sleep, highlighting its detrimental impact on overall sleep quality.

Technology and Monitoring Sleep
Discussing wearable devices like the Apple Watch, Dr. Snyder acknowledges their utility in providing insights into sleep patterns but cautions against over-reliance due to variable accuracy. He emphasizes focusing on overall well-being and consulting sleep specialists for persistent issues. Emerging technologies, such as fatigue-monitoring systems in vehicles, offer promising applications for improving safety in aviation and other fields.

Professional Insights and Resources
Dr. Snyder references several resources for those seeking deeper knowledge. Matthew Walker’s book Why We Sleep provides a comprehensive exploration of sleep science and its critical role in health. Podcasts by Andrew Huberman offer practical strategies and insights into sleep optimization. He also highlights the International Civil Aviation Organization’s (ICAO) Fitness to Fly guide, which outlines sleep management practices for pilots.

Aviation Medicine Advisory Service
Concluding the interview, Dr. Snyder discusses his work with the Aviation Medicine Advisory Service, which assists pilots and air traffic controllers with medical certification and promotes mental wellness as a core component of aviation safety. He advocates integrating fitness-to-fly principles into aviation safety management systems, emphasizing that well-rested and mentally fit individuals contribute significantly to operational safety and effectiveness.

This enlightening conversation serves as a wake-up call to prioritize sleep as a cornerstone of health, safety, and performance, offering listeners practical tools to enhance their sleep quality and overall well-being.

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News Stories

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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343 ACP398 Stay Safe While Building Flight Time With Max Trescott

In this episode of the Aviation Careers Podcast, guest Max Trescott discusses critical strategies for pilots to maintain safety while building flight time to reach the minimum hours required for airline careers. The conversation centers around the heightened risks pilots face during their initial hours of flying, especially in general aviation, and the steps they can take to mitigate these dangers.

Max begins by highlighting the alarming fact that the journey to accumulate 1,500 hours of flight time is exponentially more hazardous than the subsequent thousands of hours typically flown in an airline career. He underscores that while the airline industry boasts an impeccable safety record, general aviation accidents claim approximately 400 lives annually. This stark contrast emphasizes the need for heightened safety awareness among low-time pilots.

One significant point Max addresses is the critical period between 50 and 250 flight hours, often referred to as “The Killing Zone.” Dr. Paul Craig’s research indicates that most general aviation accidents occur within this timeframe. Max advises pilots to prioritize gaining substantial experience in a single aircraft type, as accident data shows that familiarity with the specific aircraft significantly enhances safety. Pilots should meticulously learn the aircraft’s systems, limitations, and handling characteristics to build a strong foundation of knowledge and skill.

Max emphasizes the importance of maintaining a professional attitude throughout one’s flying career. Pilots should approach every flight with the same level of diligence and caution expected in an airline environment. This includes adhering to Standard Operating Procedures (SOPs) and actively participating in the safety culture of their current flying organization. Reporting hazards and engaging in Safety Management Systems (SMS) are crucial steps to ensure a proactive approach to risk management.

One of the biggest hazards Max highlights is night flying. Despite common misconceptions, night flying presents unique challenges and a higher fatal accident rate. Pilots must be vigilant about illusions like somatogravic illusion, which can mislead them into thinking they are climbing when they are actually level or descending. This illusion is particularly dangerous during takeoff or missed approaches at night, especially over water where visual references are limited. Max stresses the importance of cross-checking instruments to confirm a positive rate of climb and maintaining proper airspeed.

Max also addresses the dangers of distractions and the critical need for maintaining a sterile cockpit, especially during takeoff and landing phases. He notes that a significant percentage of accidents occur in the traffic pattern, particularly during the base-to-final turn. Pilots must remain highly alert and prioritize airspeed management to avoid stalls and loss of control.

Circling approaches are another area of concern. The risk associated with circling to land is considerably higher than that of a precision approach. Max suggests that pilots should avoid circling whenever possible, even if it means landing with a tailwind or diverting to a safer airport. The statistics reveal that circling approaches are 25 times more dangerous than precision approaches, highlighting the importance of carefully evaluating the necessity of such maneuvers.

Fatigue is a critical factor that pilots often underestimate. Max draws attention to studies showing that inadequate sleep significantly impairs performance, akin to being legally intoxicated. He urges pilots to prioritize rest and recognize that fatigue can severely impact judgment and reaction times, leading to increased risk.

Moreover, Max warns against complacency and the false sense of security that can come with accumulating flight hours. He cites studies indicating that 30% of fatal accidents involve violations of Federal Aviation Regulations (FARs), underscoring the importance of strict adherence to these rules. Additionally, he highlights the dangers of flying under the influence of medications, both prescription and over-the-counter, that are prohibited by the FAA.

Flight training, while generally safer than personal flying, still poses risks. Max advises flight instructors to be cautious with maneuvers like VMC (minimum control speed) demonstrations, which can be particularly hazardous. He stresses the importance of thorough pre-flight planning, maintaining aircraft, and having a keen awareness of the surrounding environment.

In conclusion, Max emphasizes the need for continuous learning and professional growth. Pilots should strive for mastery of their aircraft and embrace a proactive safety culture. By adhering to SOPs, reporting hazards, avoiding risky behaviors, and prioritizing rest, pilots can significantly enhance their safety while building the necessary flight time for their careers. The discussion serves as a crucial reminder that safety is paramount, and a professional attitude and diligent preparation are key to a successful and accident-free aviation career.

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Mentioned on the Show
Aviation Careers Podcast
Aerospace Scholarships Guide
Book: Why We Sleep by Matthew Walker
#334 Making Flight Training Safer – Tips for CFIs and Pilots with John Fiscus
The Road to 1500 website
Ultimate Low Time Pilot Jobs Database $49.99
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189 AOPA on Warbirds Adventures Case and its Impact on CFIs, Cirrus Safety Award + GA News

189 AOPA on Warbirds Adventures Case and its Impact on CFIs, Cirrus Safety Award + GA News

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Summary
189 Max talks with AOPA General Counsel Justine Harrison and Jared Allen about the impact of the Warbirds Adventures Case on Flight Instruction. The immediate impact is if you provide instruction for compensation in a limited category aircraft, you need an FAA exemption. The FAA has been asked to interpret how the decision affects other flight instruction. Max receives Cirrus 2020 Safety Award.

News Stories

Mentioned in the Show
NOVA – Hindenburg: The New Evidence
NOVA – Great Electric Airplane Race
Traveling Salesman Problem Solved for Airports in Every State

Max’s Books – Order online or call 800-247-6553 to order.
Max Trescott’s G3000 and G5000 Glass Cockpit Handbook
Max Trescott’s G1000 & Perspective Glass Cockpit Handbook
Max Trescott’s GPS and WAAS Instrument Flying Handbook

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177 Final NTSB Report: Kobe Bryant Helicopter Crash Explained & What Pilots Can Learn from It

177 Final NTSB Report: Kobe Bryant Helicopter Crash Explained & What Pilots Can Learn from It

Your Cirrus Specialist. Call me if you’re thinking of buying a new Cirrus SR20 or SR22. Call 1-650-967-2500 for Cirrus purchase and training assistance, or to take my online seminar: So You Want to Fly or Buy a Cirrus.

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Summary
177 Kobe Bryant Helicopter Crash explained and what GA pilots can Learn from It. Max plays clips from the 4-hour NTSB Board meeting on Kobe Bryant Helicopter Crash. The pilot’s decision to continue flight under VFR and into IMC resulted in the pilot’s spatial disorientation and loss of control. The pilot’s likely self-induced pressure and plan continue continuation bias were also factors.

Mentioned in the Show
NTSB Calabasas, CA Helicopter Crash B-Roll
NTSB Investigative Webpage
Additional investigation-related images
NTSB: Abstract of the Final Report
NTSB Board Meeting: Kobe Bryant Helicopter Crash
NTSB: Links to the accident docket and other publicly released information
Risk Factors Associated with Weather-Related General Aviation Accidents

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170 Mastering the Go-Around – Safety Talk with Rob Mark

170 Mastering the Go-Around – Safety Talk with Rob Mark
You can also watch a YouTube version of this episode.

Your Cirrus Specialist. Call me if you’re thinking of buying a new Cirrus SR20, SR22 or SF50 Vision Jet. Call 1-650-967-2500 for Cirrus purchase and training assistance, or to take my online seminar: So You Want to Fly or Buy a Cirrus.

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Summary
170 Max talks with Flying Magazine Sr. Editor Rob Mark about some accidents and close calls involving go-arounds and techniques you can use when going around. Rob tells a story about how he nearly died during a go-around soon after he got his Private certificate. A doctor died in a Cirrus in NJ after an unstable approach, a bounced landing, and a poorly managed go-around.

Mentioned in the Show
Flying Magazine
Rob Mark’s JetWhine.com blog
SR22 Fatal Go-Around Accident in NJ

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150 Getting Back into Flying Safely, Fatal Cirrus SR20 Stall/Spin Accident + GA News

150 Getting Back into Flying Safely, Fatal Cirrus SR20 Stall/Spin Accident + GA News

Your Cirrus Specialist. Call me if you’re thinking of buying a new Cirrus SR20 or SR22. Call 1-650-967-2500 for Cirrus purchase and training assistance, or to take my online seminar: So You Want to Fly or Buy a Cirrus.

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Summary
150 Max talks about a rash of plane crashes in a 2-day period in which pilots lacked proficient. Many of these were landing gear collapses or gear up landings. One was a student pilot who died in a base to final stall/ spin, while on a long cross country flight. DPE Jason Blair talks about how to regain proficiency, making sure your instructor is proficiency, and airplane cleaning protocols for COVID.

News Stories

Mentioned in the Show
Electric Caravan first flight – Live May 28 Facebook
Electric Caravan first flight – Live May 28 Twitter
COVID-19 Guidance for Flight schools
AOPA Pilot Proficiency Plan
Preliminary Report Student Pilot Aerostar crash
Reckless Flying Caused Fatal T-45C Crash
Student Pilot stall/spin accident in SR20
CFI to CFI newsletter
Doug Stewart’s new IFR Video series

Videos Mentioned in the Show
Drone flies close to Blue Angels

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125 Deadly Propeller Accidents, B-17 Crash Update + GA News


125 Deadly Propeller Accidents, B-17 Crash Update + GA News

Your Cirrus Specialist. Call me if you’re thinking of buying a new Cirrus SR20 or SR22. Call 1-650-967-2500 for Cirrus purchase and training assistance, or to take my online seminar: So You Want to Fly or Buy a Cirrus.

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Summary
125 Max discusses the NTSB preliminary report on the B-17 crash. And we talk about propeller safety and a number of accidents in which people were killed or dismembered by a propeller. Propeller accidents are more common than you might think, and many happen at night when a spinning prop is almost impossible to see. NEVER let anyone in or out of a plane while the engine is still running.  

News Stories

Mentioned in the Show
Aviation News Talk Listener Meetup – Oct 30 5:30 PM
EAA Chapter 1292 Food Flight
Propeller Accident – Key West, FL
Key West Accident – Miami Herald
Hartzell Propeller on Propeller Strikes
Ohio skydiving employee dies in propeller accident
United Airlines Employee Struck By Plane Propeller
Louisiana Woman Struck by Propeller
Inside Edition Video: What Life’s Like for Woman Who Lost Arm
NTSB Report: Hayward Airport Propeller Accident
NTSB Report: Nut Tree Airport Propeller Accident

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106 Avoiding Deadly VFR into IMC Accidents – Safety Moment with Rob Mark


106 Avoiding Deadly VFR into IMC Accidents – Safety Moment with Rob Mark

Your Cirrus Specialist. Call me if you’re thinking of buying a new Cirrus SR20 or SR22. Call 1-650-967-2500 for Cirrus purchase and training assistance, or to take my online seminar: So You Want to Fly or Buy a Cirrus.

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Summary
106 Max talks with Rob Mark about three recent VFR into IMC fatal accidents. All involved Private pilots, though these kinds of accidents also happen to instrument rated pilots. A common factor was poor preflight decision making, as these pilots shouldn’t have taken off. But pilots can also get into IMC if good weather very slowly deteriorates to bad weather. We also talk about how to avoid getting into these kinds of accidents, and what to do if you accidentally fly into a cloud.

Rob Mark is uniquely qualified to help, as he is the Sr. Editor for Flying magazine and he runs the JetWhine blog. He’s one of the few people in the world who’s worked as both an air traffic controller and as an airline pilot.

Mentioned in the Show
Accident #1 – In flight breakup – Meeker, CO
Accident #2 – Low ceilings in mountains – Sierraville, CA
Accident #3 – Takeoff into 400 foot overcast – Minnesota
Skybrary Article: Inadvertent VFR Flight into IMC
NASA Callback Newsletter – Two Pilots brushes with IMC
PAVE Personal Minimums Checklist

Videos Mentioned in the Show
178 Seconds to Live video – Air Safety Institute

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So You Want To Learn to Fly or Buy a Cirrus seminars
Wednesday, May 8 7:30 PM at Palo Alto, CA – Register here
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Thursday, May 23 6:00 PM at Sacramento, CA – Register here
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