Aviation maintenance technicians, helicopter EMS pilots, and other rotorcraft professionals often work schedules that fall outside traditional daytime hours, sometimes even overnight. This shift work can lead to reduced performance, according to Dr. Scott Shappell, a professor and chair of the Department of Human Factors and Behavior Neurobiology at Embry-Riddle Aeronautical University.
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Dr. Shappell emphasizes that fatigue is not merely a feeling of being tired but a result of the body's circadian biology working against the demands of the job. Human performance declines at night regardless of whether individuals identify as 'night owls.' The body's circadian rhythm runs on a 24-hour cycle, affecting various aspects including performance. Research shows that performance typically dips between 3 a.m. and 4 a.m., which is often the most critical time for night workers.
Your performance can be significantly affected by when you wake up. Waking during this trough period increases the likelihood of feeling fatigued throughout the day. Dr. Shappell notes that traveling also impacts the circadian clock; when people fly to a different time zone, it can take about a day and a half to adjust, with eastward travel generally requiring more time for readjustment.
Given this, he advises that workers should consider these adjustments upon returning to work after travel, suggesting that recovery days can help align their circadian rhythms.
Although shift work is unavoidable, especially in industries like emergency medical services, strategies can be implemented to mitigate risks associated with nighttime work. Dr. Shappell suggests maintaining rigorous checks and balances, such as reviewing maintenance work multiple times and having technicians double-check each other's work during night shifts. Scheduling shifts to avoid working during the circadian trough can also enhance performance.
Research shows that insufficient sleep leads to degraded performance. In studies conducted by the U.S. Army, participants who slept for fewer hours exhibited significant declines in reaction time. The findings indicated that those who consistently slept for nine hours performed the best, while individuals sleeping for three hours experienced a drastic reduction in performance, up to 70% compared to the nine-hour group.
Dr. Shappell indicates that awareness of one’s circadian rhythms is crucial for minimizing fatigue in shift work. He recommends aiming for quality sleep—ideally eight hours a night—and using sleep-tracking tools to monitor sleep cycles. Full cycles of sleep, which typically last between one hour and 15 minutes to two hours, are essential for optimal performance.
To improve sleep quality, Dr. Shappell advises establishing a consistent pre-sleep routine, avoiding screens before bedtime, and creating a conducive sleep environment, especially for those who need to rest during the day. In cases of daytime sleep, blackout curtains and a quiet space are recommended to facilitate better sleep. He also suggests short, 10- to 15-minute power naps during work, taken while sitting up to avoid deeper sleep phases that could leave workers feeling groggy.