Как пилоты справляются с джетлагом? - Новости России и Мира

Как пилоты справляются с джетлагом?

Как пилоты справляются с джетлагом?

Ничто так не портит удовольствие от долгожданного отдыха, чем джетлаг. Так называется синдром, возникающей при резкой смене часовых поясов: внутренние часы организма продолжают идти по-старому, и он не успевает перестроиться. Головные боли, усталость, апатия, нарушения сна. Но как быть людям, которые занимаются перелетами ежедневно?

Дальнейшее повествование от первого лица корреспондента BBC, который провел тщательное расследование.

Рассветное небо Лондона было оранжевым, когда я садился в самолет. Когда шестью часами позже я оказался в Монреале, Канада, оно все еще было оранжевым.

Моему телу это не понравилось. Все мы живем, основываясь на циркадном ритме, по которому свет определяет, быть нам активными или дремать. Те, кто постоянно мечется между разными часовыми поясами, знакомы с этим засасывающим чувством, когда часы тела совершенно сбиваются и не могут приспособиться к быстрой перемене цикла дня и ночи. В результате, конечно, возникает джетлаг, вызванный нарушением циркадного ритма — и для многих из нас это состояние зомби: раздражительность, капризность и глубокая усталость.

Как пилоты справляются с джетлагом?

«Наши внутренние часы не рассчитаны на 24 часа. К сожалению, воздействие света в неправильное время суток приводит к рассинхронизации вашего социального расписания сна с внутренними часами», — говорит Эрин Флинн-Эванс, член группы по противодействию усталости в NASA.

Винить скорость самолета не в чем; просто часовые пояса меняются слишком быстро.

И все же некоторые люди испытывают этот суровый шок каждый день: профессиональный летный экипаж, пилоты и стюардессы. Как они справляются с джетлагом — или у них иммунитет?

«Пилоты страдают как и все мы, но их, как правило, обучают распоряжаться своим отдыхом», говорит Флинн-Эванс. Большинство авиалиний имеют программы по управлению рисками усталости, чтобы помочь пилотам справиться с джетлагом — и пилоты даже могут сказать, что «устали», если чувствуют себя слишком уставшими после перелета, чтобы безопасно выполнять свою работу.

Это обучение готовит пилотов найти, что лучше всего им подходит, и придерживаться процедуры. «Когда я начал осуществлять перелеты на дальние расстояния, я спрашивал совета у капитанов постарше, как справляться с биоритмами, и почти все сказали: неважно, ты сам выяснишь, что тебе подходит лучше. И они были правы», говорит Марк Ванхонакер, пилот British Airways.

Флинн-Эванс дает советы астронавтам, как справляться с джетлагом, и среди них рекомендации, которые подойдут для обычных путешественников. Во-первых, всегда имейте в виду направление своего движения, поскольку оно определяет время, которое вам необходимо для сна, и часы приема добавок вроде искусственного мелатонина. Мелатонин — это гормон, который помогает установить цикл сна в организме; искусственный мелатонин — это популярная альтернатива снотворному (хотя споры о том, насколько он эффективен в борьбе с джетлагом, еще предстоит разрешить).

Как пилоты справляются с джетлагом?

Большинство людей считают, что легче приспособиться к изменениям времени при полете на запад, а не на восток. Когда невролог доктор Лоуренс Рехт изучил сезонную статистику 19 команд МЛБ, то выяснил, что те из них, кто должен был ехать на восток, как правило, отдавали на один проход больше, чем обычно, в каждой игре.

Так что если у вас рейс в восточном направлении, хорошая идея — начать рано вставать за несколько дней до поездки и включать яркий свет, говорит Флинн-Эванс. В день поездки и на самолете избегайте света — надевайте очки — чтобы помочь внутренним часам. И когда вы прибудете в пункт назначения, первые несколько дней спите с открытыми шторами и при хорошем освещении.

Если же вы путешествуете на запад, в погоне за Солнцем, ложитесь спать позже перед путешествием и больше подвергайте себя яркому свету в вечернее время, задерживая часы организма. В полете не пользуйтесь очками — получайте максимально возможное количество света. «Световые эффекты влияют на внутренние часы, так что если вы летите из Лос-Анджелеса в Нью-Йорк, часы нужно выставить по времени Лос-Анджелеса и убедиться, что вы подвергаетесь яркому свету по нью-йоркскому утру, но не раньше 3 часов утра по лос-анджелесскому. Это нелегко, поскольку вам нужно вносить изменения в тот пояс, что вы покидаете, а не в тот, в который прибываете».

Пилот дальнего следования и специалист по безопасности полетов в BALPA Стивен Ланделс рекомендует пить много воды на самолете, есть легко, но разумное число раз, и пытаться избегать кофеина или других стимуляторов.

Оказавшись в пункте назначения, Ванхонакер, например, использует «правило 11 утра». «Если я могу попасть в свой номер в гостинице или дома к одиннадцати утра, я сплю часик-другой. Если позже, то я не смогу лечь нормально спать. Но несмотря на то, сплю я по прибытии или нет, если к концу дня меня рубит, я могу немного вздремнуть — 20 минут вполне хватит. Будильник только не забудьте».

Зарядка тоже помогает — освежает и улучшает сон, когда вы, наконец, роняете голову на подушку. Еще он пытается попасть в зеленое место в первый день, даже если это парк по соседству. «Я убедил себя, что небольшая прогулка тоже помогает, поэтому я стараюсь избегать пешеходные движущиеся дорожки в аэропортах, особенно после полета».

Кофе и упражнения

Очевидно, не все пилоты следуют его методам. Некоторые пилоты предпочитают оставаться на своем часовом поясе (домашнем) все время в пути — но такой подход не подойдет для бизнес-путешественников, которым важно синхронизировать свои часы с ритмом места, в котором они останавливаются.

Бетти Тески — стюардесса. Она летает из США в Европу минимум раз в неделю. В отличие от пилотов, говорит она, ее и других членов экипажа не учат бороться с джетлагом — поэтому она просто выработала собственные методы борьбы. «Я прилетаю в Европу утром и сплю пару часов, а затем заставляю себя встать, даже если мое тело хочет спать», говорит она.

Как пилоты справляются с джетлагом?

Чтобы проснуться, она выпивает немного кофе, слушает ритмичную музыку и делает зарядку в комнате отеля. «Вы будете удивлены, как разгоняют несколько приседаний, отжиманий и «елочка» под Bee Gee’s на фоне; после этого я готова покорять улицы». А если повезет найти плавательный бассейн в пункте назначения, он поможет справиться с усталостью и вялостью, связанной с длительным путешествием в небольшом кресле».

Эксперты из команды NASA по противодействию усталости говорят, что в среднем путникам нужен день на каждую часовую зону, чтобы адаптироваться. Используя трюки и практику, Ванхонакеру удалось сократить время примерно до двух часов на одну часовую зону, поэтому в случае шестичасового сдвига он возвращается в строй примерно за три дня.

Бывает и такое, что мы знаем, что должны поспать, но просто не можем уснуть. Ванхонакер говорит, что в таком случае можно получить прекрасный опыт знакомства с городами в необычное время суток. Среди его любимых воспоминаний о Лос-Анджелесе — ожидание на спокойном пляже, пока кафе не откроет двери для завтрака в пять утра.

Но летчики не роботы, и они редко приспосабливаются полностью, говорит Ланделс. «Разумный подход к сбору команды может помочь, но если вы пилот дальнего следования, то знаете, что половину выходных дней между полетами будете чувствовать себя ужасно. Лично я тяжело переношу джетлаг, но как-то живу с этим; знаю некоторых пилотов, которые перешли от коротких рейсов к длинным и обнаружили, что долгие ночи без сна просто не для них, поэтому вернулись обратно к коротким рейсам».

В рамках исследования, проведенного учеными Института космической медицины в DLR в Германии, они изучали 12 пилотов в течение 11-часовых поездок в оба конца между Дюссельдорфом и Атлантой, штат Джорджия. Джетлаг так сильно утомил нескольких пилотов, что уровень усталости повлиял на их эффективность.

Как пилоты справляются с джетлагом?

На летных форумах некоторые пилоты признаются, что принимают популярное снотворное Ambien, чтобы приспособиться к новой временной зоне. Это не запрещено ФАУ, но есть положение о времени, которое должно пройти после приема, прежде чем пилоты могут быть допущены к полету. Ambien выходит из тела через шесть-восемь часов; Sonata, другой препарат, остается в теле примерно пять часов.

Многие эксперты и летный экипаж не использует такие препараты — в том числе и синтетический мелатонин — и придерживаются естественных методов воздействия света. «Пассажиры часто совершают ошибку — принимают слишком много препарата или запивают снотворное алкоголем, — говорит Тески. — Результаты бывают непредсказуемыми: можно начать раздеваться. Этого пассажир никогда не помнит, но всегда раскаивается».

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