Sleep Disorders Related To Travel (Jet Lag)

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What is Jet-Lag? (CDC.com)

  • Jet lag is caused by a mismatch between a person’s normal daily rhythms and a new time zone.
  • Temporary sleep problem that usually occurs when you travel across more than three time zones but can affect anyone who travels across multiple time zones.
    • Jet lag can affect your mood, your ability to concentrate, and your physical and mental performance.

How Can I Avoid Jetlag?

  • BEFORE Travel
    • A few days before you travel, you can begin adjusting your body’s natural clock to the time zone at your destination.

      • If traveling west, go to bed an hour or two later than usual
      • If traveling east, go to bed an hour or two earlier than usual.
  • DURING Travel
    • Eat small meals to avoid stomach aches or other problems.
    • Avoid alcohol as it disrupts sleep.
    • Use caffeine and exercise strategically, these may help you stay alert throughout the day, but you should avoid these in the evening.
    • Drink plenty of water.
    • If you are sleepy during the day, take short naps, no more than 15-20 minutes, to help you feel better during the day, yet still sleep at night.

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