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Lifestyle and home remedies
By Mayo Clinic staff
Sunlight
Use sunlight to reset your internal clock. It's the most powerful natural tool for regulating the sleep-wake cycle.
Plan ahead to determine the best times for light exposure on the basis of your origination and destination points and overall sleep habits. An online jet lag calculator may make this task easier.
For example, a poor sleeper traveling from New York to Paris is advised to seek light between 11:20 a.m. and 2:00 p.m. on the first day in France and between 8:20 a.m. and 11:00 a.m. on the second day. By the third or fourth day, the traveler's internal clock should mesh with the local time. The results are even better if light exposure is combined with exercise such as walking or jogging.
Avoiding light at certain times is every bit as important as taking it in at others. The hypothetical New York to Paris traveler should avoid light from 9:00 a.m. to 11:20 a.m. on day one and from 6:00 a.m. to 8:20 a.m. on day two for best results. In the real world, that can be a challenge. At night, draw the blinds or drapes in your hotel room or use a sleep mask. During the day, dark glasses can help block out light.
Caffeine
Using caffeine, such as in the amounts you encounter in beverages like coffee, espresso and soft drinks, may help offset daytime sleepiness. However, it's best to time caffeine use so that it doesn't interfere with planned bedtime, because it may make it even more difficult to fall asleep or sleep well. So, for example, you may not want to consume caffeine within six hours of when you plan to go to bed.
- Jet lag. SleepEducation.com. http://www.sleepeducation.com/Disorder.aspx?id=9. Accessed May 2, 2010.
- Sack RL. Jet lag. The New England Journal of Medicine. 2010;262:440.
- Czeisler CA, et al. Sleep disorders. In: Fauci AS, et al. Harrison's Online. 17th ed. New York, N.Y.: McGraw Hill; 2008. http://www.accessmedicine.com/content.aspx?aID=2897526&searchStr=sleep+disorders%2c+circadian+rhythm. Accessed May 4, 2010.
- Morgenthaler TI, et al. Practice parameters for the clinical evaluation and treatment of circadian rhythm sleep disorders. Sleep. 2007;20:1445.
- Barion A, et al. A clinical approach to circadian rhythm sleep disorders. Sleep Med. 2007;8:566. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2679862/pdf/nihms29226.pdf. Accessed May 4, 2010.
- Muhm MJ, et al. Effect of aircraft-cabin altitude on passenger discomfort. The New England Journal of Medicine. 2007;257:19.
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