FATIGUE AND FATIGUE MANAGEMENT SYSTEMS 疲劳和疲劳管理系统.pptVIP

Countermeasures Wake-up and go to bed at the same time every day to avoid circadian disruptions. Use the bedroom only for sleep and sex and not for work. Establish a consistent and comforting bedtime routine (i.e., reading, taking a hot shower, and then going to bed). Perform aerobic exercise every day, but not within 2 h of going to bed. Make sure the bedroom is quiet, totally dark, and comfortable. Keep the sleep environment cool (16–18°C if you are covered). Move the alarm clock out-of-sight so you cannot be a clock watcher. Avoid caffeine in drinks and other forms during the afternoons/eve