Shift work · Pilot
Pilot sleep guide
FAA/EASA flight duty rules cap continuous duty. Long-haul crews use controlled rest in cruise and rotating bunk sleep.
Primary risks
- Cumulative jet lag across multi-segment trips
- Cognitive degradation in the WOCL (window of circadian low, 02:00–06:00)
- Decision-making at top-of-descent after long duty periods
Strategies that work
- Pre-flight: align rest period with the destination night when possible.
- Use controlled rest (CRC) per your operator’s SOPs — typically 40 min max.
- Bright light therapy and small melatonin doses are common in long-haul rotations.
- Track your duty over a rolling 28-day window, not just shift-by-shift.
Nap protocol
Bunk sleep on long-haul: 90-minute blocks aligned with destination night beat fragmented short naps for cumulative recovery.