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 delves into the structure of sleep, emphasizing the importance of REM sleep for emotional recovery and memory consolidation, and deep sleep for physical restoration. He provides practical advice, such as maintaining a cool, dark, and quiet sleep environment, avoiding heavy meals and screen exposure before bed, and adopting consistent pre-sleep routines. Writing down worries and using relaxation techniques like box breathing can further improve sleep quality. https://www.lightspeedaviation.com/product/zulu-3-anr-headset/?campaign=Zulu%203&ref=63 Caffeine and alcohol disrupt sleep cycles, and while melatonin supplements may help with circadian misalignment, they should be used cautiously. Dr. Snyder also discusses the accuracy of wearable sleep trackers and emerging fatigue-monitoring technologies. Concluding, Dr. Snyder highlights his work with the Aviation Medicine Advisory Service, advocating for integrating fitness-to-fly principles into aviation safety systems to enhance performance and safety. If you're getting value from this show, please support the show via PayPal, Venmo, Zelle or Patreon. Support the Show by buying a Lightspeed ANR Headsets Max has been using only Lightspeed headsets for nearly 25 years! I love their tradeup program that let's you trade in an older Lightspeed headset for a newer model. Start with one of the links below, and Lightspeed will pay a referral fee to support Aviation News Talk. Lightspeed Delta Zulu Headset $1199 Lightspeed Zulu 3 Headset $899 Lightspeed Sierra Headset $699 My Review on the Lightspeed Delta Zulu Send us your feedback or comments via email If you have a question you’d like answered on the show, let listeners hear you ask the question, by recording your listener question using your phone. News Stories Final NTSB Report: Fatal Dallas Midair Interrupted preflight leads to cowling popping open during takeoff NTSB Report Confirms Cause of Fatal crash on Pennsylvania Turnpike Pilot errors caused 2023 Challenger 300 upset that killed a passenger Entire Luscombe factory up for auction Environmental Group Asks Court To Enforce Unleaded Avgas Consent Agreement FBO fuels wrong plane Palmer Alaska man guilty of aviation violations 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 Buy Max Trescott's G1000 Book Call 800-247-6553 Buy Max Trescott's G3000 Book Call 800-247-6553 Free Index to the first 282 episodes of Aviation New Talk So You Want To Learn to Fly or Buy a Cirrus seminars Online Version of the Seminar Coming Soon – Register for Notification Check out our recommended ADS-B receivers, and order one for yourself. Yes, we’ll make a couple of dollars if you do. Get the Free Aviation News Talk app for iOS or Android. Check out Max’s Online Courses: G1000 VFR, G1000 IFR, and Flying WAAS & GPS Approaches. Find them all at: https://www.pilotlearning.com/ Social Media Like Aviation News Talk podcast on Facebook Follow Max on Instagram Follow Max on Twitter Listen to all Aviation News Talk podcasts on YouTube or YouTube Premium "Go Around" song used by permission of Ken Dravis; you can buy his music at kendravis.com If you purchase a product through a link on our site, we may receive compensation.