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Amateur Radio Emergency Service |
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| 08 September 2003 Amateur Radio Operators frequently encounter situations requiring continuous or nearly continuos operations over a several day period. Examples include "Field Day," "contests," and of course, emergency communications. It is possible to operate quite effectively for almost 48-hours straight, and especially so with a bit of preparation beforehand, by understanding the sleep cycle and following a few basic principles. A person's sleep cycle is affected by both the circadian (internal bio-) rhythm and also by the homeostatic (external influences) rhythm. . . . The Sleep Cycle A complete sleep cycle consists of four stages requiring approximately 90 minutes. Stage -I- A one- to seven- minute transition from wakefulness to sleep characterized by slow, rolling eye movements, a decrease in alpha wave activity, and increased theta wave activity at approximately 5 Hz. Stage -II- a thirty- to sixty- minute mostly dreamless session without eye movement and characterized by sleep spindles (usually at 12 Hz). Stage -III- a ten- to twenty- minute deep slow wave sleep characterized by delta waves (usually at 1 Hz) and heightened hearing sensitivity to being awakened. Stage -IIII- a ten- to thirty- minute deep slow wave session sleep characterized by delta waves (also usually at 1 Hz), and accompanied by even more sensitivity to being awakened by hearing. . . . What to Eat During the actual 48-Hour period, eat only high carbohydrate, low fat, high protein snacks. Avoid large, heavy meals completely. . . . What to Drink Drink plentiful amounts of water, but avoid having too much water before scheduled sleep periods. Have coffee only upon awakening, and completely avoid alcohol. . . . Temperature Because sleep is induced by low body temperature, to help stay awake, keep your body temperature slightly higher by keeping the environment warm (72° - 74°). . . . Lighting Because light induces wakefulness and dark induces sleep, keep the operating environment brightly lit and the sleep environment dark. . . . The Day Before About five hours before the beginning of Day One, have a full meal About four hours before the beginning of Day One, take a nap of about three-hours (two 90-minute sleep cycles). About thirty minutes before the beginning of Day One, have coffee. Try to avoid deep-sleep inducing hard physical activity before Day One. . . . Day One About two hours before the time that you would naturally awaken, take a short break, then sleep for 90 minutes (one full sleep cycle). An alternative would be, about 3½ hours before the time you would normally awaken, take a brief break and sleep for 180 minutes (two full sleep cycles). Upon awakening, have coffee. In the mid- to late-afternoon, take a thirty-minute nap. . . . Day Two About two hours before the time that you would naturally awaken, take a short break, then sleep for 90 minutes (one full sleep cycle). An alternative would be, about 3½ hours before the time you would normally awaken, take a brief break and sleep for 180 minutes (two full sleep cycles). Upon awakening, have coffee. In the mid- to late-afternoon, take a thirty-minute nap. |
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