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Figure 2 shows the circadian rhythm for body temperature. This pattern is very robust, meaning that even if the normal pattern of wakefulness and sleep is disrupted (by shift work for example), the temperature cycle remains unchanged. Hence, it can be seen that if you are awake at 4-6 o’clock in the morning, your body temperature is in a trough and it is at this time that it is hardest to stay awake. Research has shown that this drop in body temperature appears to be linked to a drop in alertness and performance in man.

Figure 2 The Circadian Rhythm for Internal Body Temperature

Fatigue
Fatigue can be either physiological or subjective. Physiological fatigue reflects the body’s need for replenishment and restoration. It is tied in with factors, such as recent physical activity, current health, consumption of alcohol and with circadian rhythms. It can only be satisfied by rest and eventually, a period of sleep. Subjective fatigue is an individual’s perception of how sleepy they feel. This is not only affected by when they last slept and how good the sleep was but other factors, such as degree of motivation.
Fatigue is typically caused by delayed sleep, sleep loss, desynchronisation of normal circadian rhythms and concentrated periods of physical or mental stress or exertion. In the workplace, working long hours, working during normal sleep hours and working on rotating shift schedules all produce fatigue to some extent.
Symptoms of fatigue (in no particular order) may include:
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diminished perception (vision, hearing, etc.) and a general lack of awareness;

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diminished motor skills and slow reactions;

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problems with short-term memory;

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channelled concentration -fixation on a single possibly unimportant issue, to the neglect of others and failing to maintain an overview;

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being easily distracted by unimportant matters;

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poor judgement and decision making leading to increased mistakes;

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abnormal moods - erratic changes in mood, depressed, periodically elated and energetic;

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diminished standards.

The Centre for Human Sciences at Farnborough has developed a sophisticated fatigue model which predicts when flight crew are likely to become fatigued, and the level of that fatigue, depending on what rosters they fly1.
5.1 Fatigue management
Most individuals need approximately 8 hours sleep in a 24 hour period, although some individuals will know that they need more or less than this to be fully refreshed. People can usually perform adequately with less that 8 hours sleep for a few days, building up a temporary sleep ‘deficit’. However, any sleep deficit will need to be made up, otherwise performance will start to suffer. A good rule of thumb is that one hour of high-quality sleep is good for two hours of activity.
Publications exist which advise on how to manage sleep and rest, particularly when circadian disruption occurs during long haul flights.
　
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