😴 What the Sleep Doctors Won’t Tell You

Permalink: https://www.vkcc.com/tactics/what-the-sleep-doctors-wont-tell-you/
Adapted from an article by Tracey Lawson, originally published by BBC Capital (2 Sept 2014).

🧠 Why Sleep Matters to Contesters

Pulling an all-nighter during a 24-hour or 48-hour contest feels heroic — until the bandmap starts blurring and you forget your own call sign.
Sleep science tells us that fatigue wrecks decision-making, reaction time, and even short-term euphoria can trick you into logging gibberish.

This article explores what real sleep scientists say about staying productive, alert, and (mostly) sane through those long radio marathons.

☕ The Night-Shift Survival Plan

Professor Kevin Morgan, a sleep researcher from Loughborough University, swears by bright light, good snacks, and a planned 90-minute nap before the session begins.
He insists it’s not madness — it’s managing the circadian rhythm.
When you can control your environment, distractions drop, and concentration soars.

So yes, your desk lamp and strong coffee have science on their side.

🌙 The Hidden Cost of All-Nighters

  • 60 % of university students in one US study had pulled at least one all-nighter; their grades averaged 7 % lower.

  • People who routinely sleep under six hours show higher risks of Type 2 diabetes and impaired glucose tolerance.

  • Sleep deprivation causes “short-term euphoria” and impaired judgment — not ideal when copying weak CW at 3 a.m.

Harvard’s Dr Charles Czeisler warns: “Pulling an all-nighter is risky on several levels… never drive the day after.”

💤 Smart Sleep Tactics for Contesters

🏦 Bank Sleep Early

If you know you’ll be operating through the night, get extra rest beforehand. “Sleep banking” cushions you against the worst effects of fatigue.

🥩 Eat Protein, Not Pasta

Dietician Paula Mee suggests protein keeps you alert — chicken, tuna, or nuts mid-contest. Too many carbs and you’ll crash faster than 10 m at sunset.

💡 Use the Right Light

Blue-tinted LED light signals wake up to your body clock. Avoid warm yellow light — it relaxes you.

🧩 Plan Your Tasks

Do complex logging or strategy work early in the night while your brain is sharp. Save mechanical chores (editing logs, formatting exports) for the tired hours.

☕ Dose Caffeine Wisely

Small cups at regular intervals beat one giant mug. Caffeine blocks adenosine — the chemical that says “sleep now”.

🧣 Keep Warm

Body temperature dips around 3 a.m. A fleece or beanie can prevent that shiver that breaks your concentration mid-QSO.

🛏️ Take the Morning-After Nap

After the contest, grab a 90-minute sleep cycle. It won’t make you road-safe, but it will stop you babbling during the post-contest log check.

🚫 Sometimes, Just Say No

Even sleep scientists admit there’s a line. Chronic all-nighters damage health, mood, and relationships.
So if your boss — or your logging partner — demands another 48-hour sprint right after CQWW… it’s OK to say no.

🧭 VKCC Takeaway

Contesting through the night is a test of endurance and discipline.
If you treat it like a sport — with preparation, pacing, nutrition, and recovery — you’ll operate smarter, score higher, and stay healthy enough to do it again next year.

CQ TEST may not wait for bedtime… but your body still keeps score. 😅