Sleep Disorders: Sleep and Travel
Jetlag can occur when people travel quickly across several
time zones, causing their internal biological rhythm to be out of synch with the
new destination time. Sleep
problems tend to be more common when people travel from
west to east as it is more difficult to advance than to delay sleep time.
Coping With Jetlag
It is important to adapt yourself to the routine of your
destination time zone as soon as possible. The following suggestions might help
you avoid sleep problems when traveling:
- Several days before traveling, try to gradually adjust
your sleeping habits to the destination time zone.
- As soon as you board the flight, reset your watch for
the new time zone.
- While on board, control sleeping including naps.
plenty of fluids to avoid dehydration.
Dehydration makes it more difficult for the body to adjust to the new rhythm.
- Limit your sleep to no more than two hours immediately
after arrival. Remember that daylight can help reset your internal "clock."
- Take a one-hour walk as soon as you get up in the
- Avoid excessive caffeine, alcohol and tobacco.
- Avoid social isolation.
- Practice good
sleep habits while away.