A Pilot's Checklist For Sleep
03/05/25 • 62 min
In this episode hosts Gita and John delve into the crucial, yet often overlooked, topic of sleep and its impact on aviation performance. They tackle common myths, present the latest scientific research, and explore the distinctions between short-term sleep disruptions and long-term sleep deficiencies. Through a detailed discussion, they provide actionable strategies that pilots can start implementing today to improve their sleep quality today.
Visit our website: www.calmcockpit.com
Helpful Links and Sources:
- “Why a neuroscientist calls lack of sleep our greatest public health challenge” from MPR, 2019
- Sleep Scientist Warns Against Walking Through Life 'In An Underslept State' from NPR Fresh Air 2017
- Going Deep on Sleep with Matthew Walker, Cognitive Neuroscience Society 2018
- Why is it essential to make time for sleep, with Dr. Matthew Walker, TED Radio Hour, 2021
- The Global Problem of Insufficient Sleep and Its Serious Public Health Implications. Healthcare (Basel). 2018 Dec 20
- The Neuroprotective Aspects of Sleep. MEDtube Science 2015
- A manifesto in defence of sleep, Brain,, Issue 6, June 2018
- How Does Sleep Affect Athletic Performance? Mark D. Stephenson, MS, ATC, CSCS,*D, TSAC-F,*D Aug 7, 2024, Mass General
- Mindfulness meditation helps fight insomnia, improves sleep, Harvard Health, 2020
- The effect of mindfulness meditation on sleep quality: a systematic review and meta-analysis of randomized controlled trials. Annals of the New York Academy of Sciences 2019
- Sleep is Your Superpower, TED Talk, Dr. Matthew Walker
- Science of sleep, Dr. Michelle Olaithe, TEDx March 2021
- How to Improve Your Sleep, Dr. Matthew Walker
- The Best Light for Travel and Reading, the Glocusent USB Rechargeable Book Light; use it to keep your room dim prior to bedtime. Small, portable, powerful. Three different light colors, multiple brightness settings, easy swivel head to make it a small table light or just shine on a page. Perfect for bedtime!
In this episode hosts Gita and John delve into the crucial, yet often overlooked, topic of sleep and its impact on aviation performance. They tackle common myths, present the latest scientific research, and explore the distinctions between short-term sleep disruptions and long-term sleep deficiencies. Through a detailed discussion, they provide actionable strategies that pilots can start implementing today to improve their sleep quality today.
Visit our website: www.calmcockpit.com
Helpful Links and Sources:
- “Why a neuroscientist calls lack of sleep our greatest public health challenge” from MPR, 2019
- Sleep Scientist Warns Against Walking Through Life 'In An Underslept State' from NPR Fresh Air 2017
- Going Deep on Sleep with Matthew Walker, Cognitive Neuroscience Society 2018
- Why is it essential to make time for sleep, with Dr. Matthew Walker, TED Radio Hour, 2021
- The Global Problem of Insufficient Sleep and Its Serious Public Health Implications. Healthcare (Basel). 2018 Dec 20
- The Neuroprotective Aspects of Sleep. MEDtube Science 2015
- A manifesto in defence of sleep, Brain,, Issue 6, June 2018
- How Does Sleep Affect Athletic Performance? Mark D. Stephenson, MS, ATC, CSCS,*D, TSAC-F,*D Aug 7, 2024, Mass General
- Mindfulness meditation helps fight insomnia, improves sleep, Harvard Health, 2020
- The effect of mindfulness meditation on sleep quality: a systematic review and meta-analysis of randomized controlled trials. Annals of the New York Academy of Sciences 2019
- Sleep is Your Superpower, TED Talk, Dr. Matthew Walker
- Science of sleep, Dr. Michelle Olaithe, TEDx March 2021
- How to Improve Your Sleep, Dr. Matthew Walker
- The Best Light for Travel and Reading, the Glocusent USB Rechargeable Book Light; use it to keep your room dim prior to bedtime. Small, portable, powerful. Three different light colors, multiple brightness settings, easy swivel head to make it a small table light or just shine on a page. Perfect for bedtime!
Previous Episode
Mental Performance Training w/Tammy Barlette CEO of Crosscheck
In this insightful episode, Tammy Barlette, the founder and CEO of Crosscheck Mental Performance Training, shares her experiences and strategies for using mental performance training to achieve aviation goals.
The discussion delves into the perils of perfectionism, the power of positive self-talk, and practical tools for improving cognitive and emotional resilience in high-pressure situations. With real-world examples from both military and civilian flying, this episode is packed with valuable insights for any aviator looking to enhance their performance and well-being.
For More Information on Crosscheck, or to sign up for a Mental Performance Course Click Here (https://tammybarlette.com/mental-performance-course)
Next Episode
Want Great Sleep Tonight? Bonus Episode!
Want to sleep better tonight? This Bonus Episode presents a guided deep relaxation intended to promote sleep or return to sleep. Hosted solo by Gita, you’ll be easily guided through a natural process that gradually slows down the body and mind, allowing you to drift into a state of peace and rest. There is no pressure, no expectations; just a comfortable and supportive practice that will help you get the rest you need to feel better and enhance your aviation goals.
Cue it up tonight for a great night’s sleep, and return to it often; the more you practice the easier it becomes to find your best night’s sleep!
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