EASA HPL CH8

What is the average sleep rhythm?

Circadian, avg. 8h/night, cycle 90 min / 5 stages

What physiological changes occur during sleep?

Metabolic rate ↓, BP ↓, pulse rate ↓

When is body temperature lowest during sleep?

05:00

What is orthodox (deep) sleep for?

Physical recovery

What is paradox (REM) sleep for?

Cognitive regeneration; brain highly active

How long is each sleep cycle?

90–120 min, 5–6 phases; REM increases per cycle

What is the effect of frequent REM interruption?

Harmful

What is sleep efficiency?

1 hour sleep ≈ 2 hours activity

What is the circadian rhythm?

Free running 24–28h, adjustment 1h/day, slower westward, varies individually

What is a nap duration?

10–40 min

What is the effect of a pack-a-day smoker on O₂ transport?

Loses 5–8% O₂ transport capacity

How does smoking affect hypoxia tolerance?

Decreases it

What is the physiological altitude increase due to smoking?

5,000–8,000 ft

Which health risks are increased by smoking?

Myocardial infarction, stroke, urinary tract cancer

What effect does smoking abstinence have?

May cause irritability

How is alcohol absorbed?

Stomach/intestine → bloodstream

How does alcohol affect hypoxia tolerance?

Decreases it

How does alcohol affect sleep quality?

Decreases it

How can alcohol irritate the body?

May irritate inner ear

How is alcohol metabolised?

Liver; 10–15 mg/h (0.1–0.15‰ per hour)

At what blood alcohol concentration are precise movements impaired?

0.05%

What is the legal blood alcohol limit for flight/cabin crew?

20 mg/100 ml

What is alcoholism?

Increased tolerance, withdrawal symptoms, legal conflicts

What are contributing factors to alcoholism?

Cheap alcohol, genetics, family history, comforting effect

What are benefits of regular exercise?

Improves general health, weight management, reduces caloric intake

What is the BMI formula?

Weight (kg) ÷ height² (m²); e.g., 75 ÷ (1.75×1.75) = 24.5

What are BMI categories?

What are risk factors for Type 2 Diabetes?

Overweight, genetic predisposition, low physical activity

How is Type 2 Diabetes managed?

Controlled diet, regular exercise

How should water be purified when traveling abroad?

Purify with chemical tablets or drink cooked water

What is disinsection and when is it required?

Required by some states, ≥30 min prior to landing

What are examples of toxic fumes in aircraft?

Anti-ice fluids, furnishings, hydraulic fluids

What proportion of daily calories should breakfast provide?

25%

What are common caffeine sources for pilots?

Hot chocolate, black tea (>250 mg/day considered excess), Coca-Cola

What are main energy sources for the body?

Carbohydrates, proteins, fats

At what body temperature is physical and mental performance impaired?

39°C

What are hypoglycaemia symptoms?

Headache, lack of concentration

What is barodontalgia?

Tooth root tissue irritation due to pressure changes

What is barotrauma and which areas are frequently affected?

Risk increased by cold; common in facial sinuses, middle ear, dental cavities

What is gastroenteritis?

Vomiting, diarrhea, stomach pain

Name common transmissible diseases relevant to pilots.

Cholera, dysentery, typhoid, hepatitis A/B/C, tetanus, dengue, malaria, yellow fever

What are transmission modes for these diseases?

Contaminated food/water, improperly sterilized needles, bacteria via skin puncture, mosquitoes

What are antihistamine side effects?

Drowsiness, dizziness, dry mouth, headache, impaired depth perception, nausea

What are nasal decongestant side effects?

Drowsiness, mucous membrane damage

How can back pain be prevented for pilots?

Weight loss, physiotherapy, physical exercise