“Insomnia is more than just a restless night, it’s a public health problem affecting millions of Americans,” said Emerson Wickwire, who has a doctorate in psychology and is on the board of directors of the AASM. “We want to empower individuals to recognize their symptoms, talk to their doctor, and understand that effective treatment options, including cognitive behavioral therapy for insomnia, can restore healthy sleep and improve quality of life.”

Symptoms and impact of chronic insomnia

Chronic insomnia is a sleep disorder marked by difficulty falling asleep, staying asleep, or waking up earlier than desired, despite having ample opportunity to rest. To be classified as chronic, these sleep disruptions must occur at least three times per week and persist for a minimum of three months.

The effects of chronic insomnia go far beyond nighttime restlessness. Individuals often experience daytime fatigue, difficulty concentrating, low energy or motivation, and mood disturbances such as irritability, anxiety, or depression. Over time, the condition can take a serious toll on physical, mental, and emotional health, impairing overall well-being and daily functioning.

Chronic insomnia is also associated with an increased risk of developing more serious health problems, including depression, anxiety, substance use disorders, motor vehicle accidents, Alzheimer’s disease, and Type 2 diabetes.

According to a 2024 survey conducted by the AASM, approximately 12% of respondents reported being diagnosed with chronic insomnia, highlighting the widespread nature of this often-overlooked condition.

Recommended treatment

The first-line recommended treatment for chronic insomnia is cognitive behavioral therapy for insomnia. CBT-I combines behavioral strategies, such as setting a consistent sleep schedule and getting out of bed when you are struggling to sleep, with cognitive strategies, such as replacing fears about sleeplessness with more helpful expectations. CBT-I recommendations are customized to address each patient’s individual needs and symptoms, and they can include stress reduction, relaxation, sleep hygiene education, and sleep schedule management.

“CBT-I is the gold standard for treating chronic insomnia because it targets the root causes of sleep difficulties rather than just masking symptoms,” said S. Justin Thomas, who has a doctorate in clinical health psychology and is president of the SBSM. “Unlike medications, which offer only temporary relief, CBT-I equips individuals with practical tools and long-term strategies to retrain the mind and body for healthy sleep. For many, the benefits of CBT-I are truly life-changing, restoring energy, improving mood, and enhancing overall quality of life.”

If you’re having trouble falling asleep or staying asleep, talk to your doctor. They may refer you to a CBT-I professional or an AASM-accredited sleep center for help.

Related:

• Insomnia Awareness Night
• Improve your sleep in five simple steps
• Shedding light on sleepless nights

The post Insomnia Awareness Night highlights chronic insomnia symptoms, treatment appeared first on Sleep Education.

These episodes can be scary, but they are more common than you might think.

What are confusional arousals?

Confusional arousals are a type of sleep disorder where you act confused or strange as you wake up or just after waking. During an episode, it might seem like you don’t know where you are or what you’re doing.

Your behavior can include slow speech, confused thinking, poor memory, and giving blunt or unclear answers to questions. You may look awake, but your mind feels foggy and unclear. Often, these episodes happen when someone else has to physically wake you up.

This kind of disorder is part of a group of sleep disorders called non-REM parasomnias. Non-REM parasomnias usually arise as a result of an incomplete awakening from deep sleep, also known as slow wave or stage N3 sleep. Other non-REM parasomnias include sleepwalking and sleep terrors.

Why do they happen?

Confusional arousals happen when your brain has trouble fully waking up from deep sleep. Instead of making a smooth switch from sleep to wakefulness, part of your brain stays asleep while another part wakes up. This mix-up can lead to confusion or strange behavior.

Why do some people have confusional arousals?

Confusional arousals can affect anyone, but some people are more likely to have them. Often, it runs in families. If a close relative has had episodes like this, your chances may be higher too.

Your lifestyle can also play a big role. Working overnight shifts or having a schedule that keeps changing can throw off your sleep rhythm. When your body clock is out of sync, your brain may struggle to wake up the right way, leading to confusion.

Mental health conditions like depression or bipolar disorder can increase the risk too, as can other sleep disorders like insomnia or hypersomnia. Also, not getting enough sleep can make confusional arousals more likely.

In fact, a study published in Neurology found that the majority of confusional arousals (84%) were associated with sleep/mental disorders or psychotropic drugs. Researchers found that sleep disorders were present for more than 70% of confusional arousals, with those with a circadian rhythm sleep disorder or who slept nine or more hours a night at higher risk to experience a confusional arousal.

Sometimes, specific events can trigger an episode. These include drinking alcohol before bed, using certain medications or drugs, or even being woken up suddenly. Sleep disorders like sleep apnea or periodic limb movements can also cause your brain to wake up in an unusual way.

How common are confusional arousals?

You’re not alone if this has happened to you. Confusional arousals are especially prevalent in children and adults under 35.

These episodes most often appear in early childhood, around age 2. They tend to be harmless, though they can be alarming for parents to witness. In most cases, confusional arousals of early childhood diminish after age 5.

One large study found that 17.3% of children between ages 3 to 13 years experienced confusional arousals. The lifetime prevalence is even higher — 18.5% of people have had an episode at some point in their lives. Among adults over age 15, about 3% to 4% experience confusional arousals.

Confusional arousals, along with sleepwalking and sleep terrors, are considered disorders of arousal. These are most common in children and typically resolve by puberty. For some, however, they may persist into adulthood.

Confusional arousals affect men and women at the same rate.

Are confusional arousals dangerous?

In most cases, confusional arousals aren’t harmful, but they can be unsettling to witness. A person may sit up in bed, mumble, or look right through you without responding. This behavior can seem strange or even a little scary, especially for parents or bed partners.

In children, these episodes are usually harmless and don’t last long. Most end within five to 15 minutes. However, because the child may look confused or agitated, parents often feel the urge to step in. Trying to comfort or wake a child during an episode might actually make things worse. It can lead to more confusion or a longer event.

For adults, confusional arousals are usually not dangerous, but in rare cases, an episode may include unusual or aggressive behavior. These extreme reactions are uncommon, but they can be upsetting or even unsafe if the person lashes out during the episode.

Even though these events can look alarming, most people with confusional arousals don’t need to worry about them being serious or harmful.

What can help?

Confusional arousals often happen when sleep is broken up by other sleep problems. Treating those problems can help reduce the episodes.

For children, sticking to a regular sleep schedule every day and making sure they get enough sleep is important. If episodes keep happening, gently waking your child about 15 minutes before the usual time may help.

In some cases, medications might be recommended to help manage confusional arousals.

When to get help

If you or someone you live with often wakes up confused or acts strangely during the night, don’t ignore it. A sleep doctor can do a sleep study to see what’s causing the problem and recommend treatment.

Use the AASM’s sleep center directory to get help from the sleep team at an accredited sleep center.

Medical review by Ahmed Saleh, MD

Related:

• Comparing child parasomnias
• Sleepwalkers sometimes remember their actions
• Acting out dreams linked to developing dementia
• Hypnosis may help people with parasomnias such as nightmares, sleepwalking

Authored by: Kate Robards

The post Waking up confused? It could be a sleep disorder called confusional arousals appeared first on Sleep Education.

What is an accredited sleep center?

Accredited sleep centers are medical facilities that meet high standards for patient care, staffing and safety. These centers are accredited by the American Academy of Sleep Medicine (AASM), which has set the gold standard in sleep medicine since 1977. Choosing an accredited center ensures you’re receiving care from qualified professionals dedicated to improving your sleep health.

How can a sleep doctor help?

The sleep team at accredited centers can diagnose and treat a variety of sleep disorders. If necessary, they may conduct a sleep study or recommend a home sleep apnea test. Based on your diagnosis, they can create a personalized treatment plan, which may include:

• Medical devices like CPAP machines for sleep apnea
• Medication for conditions like insomnia
• Cognitive behavioral therapy to improve sleep habits
• Surgery for certain sleep disorders

Addressing sleep issues with the right treatment can enhance your energy, focus and overall well-being.

Find a sleep center near you

Not sure where to start? The AASM Sleep Center Directory makes it easy to find an accredited sleep center near you. Some centers are also AASM members, demonstrating a commitment to advancing sleep care and enhancing sleep health to improve lives — look for a membership ribbon on their directory listing.

Don’t settle for poor sleep

Many people don’t seek help for sleep problems simply because they don’t know where to turn. While primary care doctors can provide some guidance, accredited sleep centers specialize in diagnosing and treating sleep disorders. If you’re constantly tired, struggling to fall asleep or relying on caffeine to get through the day, it’s time to take action.

Don’t let poor sleep affect your health — find a sleep expert today and start sleeping better.

Related:

• What to expect at your sleep study
• Spotlight on sleep psychologists
• See a sleep expert for help with sleep apnea

Authored by: Kate Robards

The post Struggling with sleep? Get help from experts appeared first on Sleep Education.

Simple habits for better sleep

Your daily routine affects how well you sleep. Small changes can help you fall asleep faster and wake up feeling more refreshed. Try these strategies throughout the day and before bedtime.

What to do during the day:

• Keep a consistent sleep schedule by waking up at the same time every day, even on weekends.
• Exercise regularly and try to finish workouts at least a few hours before bedtime.
• Limit your caffeine and alcohol intake, especially later in the day.
• Get plenty of natural light during the day to help regulate your internal body clock.
• Eat balanced meals and avoid heavy dinners too close to bedtime.

How to wind down at night:

• Set a bedtime that allows at least 7-8 hours of sleep.
• Create a relaxing nighttime routine, like reading or taking a warm bath.
• Make your bedroom cool, quiet and dark for better sleep.
• Power down screens at least 30 minutes before bed and limit exposure to bright light in the evenings.
• Only get in bed when you feel sleepy, and if you can’t sleep after 20 minutes, get up and do something relaxing in dim light.

Following these habits consistently can lead to better sleep over time.

Non-medication treatments for common sleep issues

Different sleep issues may need different treatments. Here are some options that don’t involve medication.

Sleep apnea or snoring

Try CPAP or an oral appliance to keep your airway open while you sleep. CPAP therapy uses a steady stream of air to prevent airway collapse, while oral appliances adjust the jaw or tongue position to improve breathing.

Surgery is another option if CPAP or an oral appliance isn’t effective. One surgical solution is upper airway stimulation, which involves implanting a device that stimulates the nerve controlling tongue movement to keep the airway open. Other surgical procedures may remove excess tissue or adjust the structure of the airway to improve breathing.

Insomnia

Consider cognitive behavioral therapy for insomnia (CBT-I). This treatment helps change thoughts and behaviors that interfere with sleep. It may include relaxation techniques, stress management and better sleep scheduling.

Shift work or jet lag

Bright light therapy can help. Using a special light box at the right time can help night shift workers adjust or ease jet lag when traveling. Natural sunlight exposure in the morning also helps set your internal body clock.

When to get professional help

If sleep problems persist, use the AASM’s sleep center directory to get help from the sleep team at an accredited sleep center. While medication is an option for some, lifestyle changes and other treatments can often provide lasting results.

Medical review by Katherine Moawad, DO

Related:

• Improve your sleep in five simple steps
• Do viral sleep trends actually work?
• FAQs of Zzz’s: Answering your top 10 sleep questions

Authored by: Kate Robards

The post Best ways to improve sleep without medication appeared first on Sleep Education.

About the study

The small clinical trial included six participants, all living with narcolepsy. The study tested a blend of cognitive behavioral therapy for nightmares (CBT-N) and a technique called targeted lucidity reactivation (TLR).

Cognitive behavioral therapy for nightmares

During the first phase of the study, participants attended weekly telehealth sessions focused on CBT-N. These sessions taught them about nightmares, healthy sleep habits and bedtime relaxation techniques. Participants also learned to rescript their nightmares — rewriting them as dreams they’d prefer to have — and practiced visualizing these revised dreams before falling asleep.

Inducing lucid dreams

In the study’s fifth week, researchers introduced TLR to half the participants. TLR aims to induce lucid dreams, where the dreamer is aware they are dreaming and can potentially influence the dream’s content.

To implement TLR, scientists monitored the participants’ brain activity using EEG to identify when they entered REM sleep, the stage of sleep when vivid dreaming occurs. At this point, they played cues, like a piano chord or keywords, associated with the participants’ rescripted dreams. The goal was to guide their dreams toward the positive scenarios they had rehearsed.

Promising findings

The study, published in the Journal of Sleep Research in Oct. 2024, showed encouraging results:

• Reduction in nightmare severity and frequency: All participants reported fewer and less severe nightmares after treatment.
• Improved emotional response: Participants felt less anxious and ashamed of their nightmares.
• Lucid dreaming success: Two participants who underwent TLR recalled dreams similar to their rescripted versions, indicating the technique may help alter the content of nightmares.

This research provided both proof of concept for the use of TLR as well as supporting preliminary evidence for CBT-N in the treatment of narcolepsy-related nightmares.

Understanding narcolepsy and nightmares

What is narcolepsy?

Narcolepsy is a chronic neurological disorder that affects the brain’s ability to regulate sleep-wake cycles. Symptoms include excessive daytime sleepiness, sleep-related hallucinations, sleep paralysis, fragmented sleep and cataplexy (sudden muscle weakness triggered by strong emotions).

The connection between narcolepsy and nightmares

People with narcolepsy often experience vivid, frightening dreams more frequently than the general population. Studies show that the frequency of nightmares in individuals with narcolepsy varies, with 29% to 41.5% experiencing frequent nightmares or nightmare disorder. For instance, a 2022 study found that 39% of those with narcolepsy type 1 and 29% with narcolepsy type 2 reported frequent nightmares, while a 2014 study identified nightmares in one-third of patients.

Lucid dreaming is also more common in this group, which may make them particularly suited to treatments like TLR.

Treating nightmares

Nightmare treatments often include therapy techniques like counseling, imagery rehearsal therapy, systematic desensitization or stress management. These approaches focus on addressing underlying causes, reshaping frightening dream outcomes, reducing emotional responses to distressing content, and lowering stress levels to improve sleep quality.

The combination of CBT-N and TLR could represent a new, non-invasive option for managing nightmares in people with narcolepsy.

Looking ahead

This first-of-its-kind study highlights a potential breakthrough for treating narcolepsy-related nightmares. By blending CBT-N with techniques to induce lucid dreaming, researchers are providing hope for those living with the dual challenge of narcolepsy and frequent nightmares. As this research develops, it may offer a better quality of sleep for many people.

Anyone who has a sleep problem can use the AASM’s sleep center directory to get help from the sleep team at an accredited sleep center.

Medical review by Dionne M. Morgan, MBBS, FCCP

Related:

• My life with narcolepsy
• Treating nightmare disorder in adults
• What you never knew about sleep paralysis

Authored by: Kate Robards

The post A new approach to treating nightmares in narcolepsy appeared first on Sleep Education.

What is restless legs syndrome?

RLS is a neurological disorder that causes an irresistible urge to move the legs, often paired with uncomfortable sensations like twitching, aching or a crawling feeling. These symptoms usually begin in the evening or when you’re trying to relax in bed, but they improve with movement like walking, stretching or even massaging the legs.

However, many people don’t view these symptoms as serious concerns, so they wait years before seeking treatment for RLS.

How does RLS impact sleep?

Sleep is one of the pillars of good health, along with nutrition and exercise. But if you have RLS, getting enough quality sleep can be a challenge. The discomfort makes it hard to fall asleep and stay asleep.

When you lose sleep, it affects your day-to-day life. You might feel more irritable, struggle to concentrate and experience fatigue, all of which can lower your productivity. Over time, chronic sleep loss from RLS can impact your quality of life.

Mental health effects of RLS

The impact of RLS goes beyond sleep. The Patient ODYSSEY II Survey conducted by the RLS Foundation found that people with RLS experience depression and anxiety at four times the rate of the general U.S. population.

This connection between RLS and mental health makes it even more important to seek treatment early.

Don’t delay diagnosis and treatment

So, what can you do if you think you have RLS? The first step is talking to your health care professional. Early diagnosis and treatment are key to improving both sleep and overall health.

Although the causes of RLS can vary from person to person, symptoms may sometimes be worsened by other health conditions or medications. Fortunately for most people, RLS is manageable with lifestyle adjustments, devices, vitamins or medication.

If you’re experiencing symptoms, your health care professional may refer you to a sleep specialist at an AASM-accredited sleep center for further evaluation.

Spread the word on RLS Awareness Day

On Sept. 23, help spread awareness about RLS. By raising awareness, you can help others understand their symptoms, seek treatment and get restorative sleep. Download an “RLS Aware” poster from the RLS Foundation.

Related:

• Patient organizations team up to help people with sleep disorders
• Restless legs syndrome and poor sleep in pregnant women
• RLS risk higher with history of obstructive lung disease, estrogen use

The post Restless legs lead to restless nights appeared first on Sleep Education.

1. How much sleep do I really need?

The optimal amount of sleep varies depending on factors such as age, lifestyle and individual needs. Generally, adults should sleep 7 or more hours per night for optimal functioning, while children and teenagers need more sleep. However, it’s essential to listen to your body and adjust accordingly.

The American Academy of Sleep Medicine recommends:

• Infants 4 months to 12 months should sleep 12 to 16 hours per 24 hours (including naps)
• Children 1 to 2 years of age should sleep 11 to 14 hours per 24 hours (including naps)
• Children 3 to 5 years of age should sleep 10 to 13 hours per 24 hours (including naps)
• Children 6 to 12 years of age should sleep 9 to 12 hours per 24 hours
• Teenagers 13 to 18 years of age should sleep 8 to 10 hours per 24 hours
• Adults should sleep 7 or more hours per night

2. What are the consequences of not getting enough sleep?

Sleep deprivation can have far-reaching effects on physical and mental health. Short-term consequences may include impaired cognitive function, mood disturbances and weakened immune function. Long-term consequences can include an increased risk of chronic conditions such as obesity, type 2 diabetes and cardiovascular disease. Sleepiness and fatigue on the job may lead to lost productivity, difficulty thinking creatively and more errors and accidents.

3. How can I improve my sleep quality?

Improving sleep quality involves adopting healthy sleep habits. This includes maintaining a consistent sleep schedule, creating a relaxing bedtime routine, optimizing your sleep environment, avoiding stimulants like caffeine and screens before bed and engaging in regular physical activity. It’s important to set a bedtime that allows you to get enough sleep. Use a bedtime calculator to identify an appropriate bedtime based on your age and wake time.

4. What are the signs of a sleep disorder?

There are a variety of sleep disorders. Some are common, while others are rare. Common signs of sleep disorders include difficulty falling or staying asleep, excessive daytime sleepiness, loud snoring, pauses in breathing during sleep, restless legs and abnormal behaviors during sleep. If you suspect you have a sleep disorder, consult a health care professional for evaluation and diagnosis.

5. Should I see a sleep specialist?

If you’re experiencing persistent sleep problems or suspect you have a sleep disorder, it’s advisable to see a sleep specialist at an accredited center. These professionals have specialized training in diagnosing and treating sleep disorders and can provide personalized treatment recommendations based on your specific needs.

6. What role does technology play in sleep?

While technology can offer helpful tools for tracking sleep patterns and promoting relaxation, excessive screen time before bed can disrupt sleep quality. It’s essential to establish boundaries around technology use in the evening and create a technology-free bedtime routine to promote better sleep. It’s recommended to turn off electronic devices at least 30-60 minutes before bedtime.

7. How does nutrition affect sleep?

Diet plays a significant role in sleep health. Consuming a balanced diet rich in nutrients and avoiding heavy meals, caffeine, and alcohol close to bedtime can promote better sleep quality. Certain foods, such as those high in tryptophan, may also have sleep-promoting properties. Explore five foods that support good sleep and five drinks to avoid before bedtime.

8. Is napping beneficial?

Napping can be beneficial for some people, especially if they’re experiencing daytime fatigue or sleepiness. However, naps should be limited to 20-30 minutes and taken earlier in the day to avoid interfering with nighttime sleep. If you’re having trouble sleeping at night, it may be best to avoid napping altogether.

9. What can I do if I have trouble falling asleep or staying asleep?

If you’re struggling with insomnia, there are several strategies you can try to improve sleep quality. Adopt healthy sleep habits, known as “sleep hygiene,” to improve your ability to fall asleep and stay asleep. These include establishing a consistent bedtime schedule and routine and limiting exposure to devices before bedtime. When people struggle with insomnia, sleep hygiene is an important part of cognitive-behavioral therapy for insomnia (CBT-I), the recommended treatment for chronic insomnia in adults. View a directory of behavioral sleep medicine providers who offer CBT-I.

10. How does age affect sleep?

Sleep patterns naturally change with age, with older adults typically experiencing lighter and more fragmented sleep. Young children and teenagers require more sleep than adults due to their rapid growth and development. Understanding these age-related changes can help individuals adjust their sleep habits accordingly. Learn more about healthy sleep in infants, children, teenagers and adults.

Remember that everyone’s sleep needs are unique, so it’s essential to listen to your body and seek professional guidance if you’re experiencing persistent sleep problems. With the right knowledge and habits, you can achieve better sleep and wake up feeling refreshed each day.

Medical review by Katherine Moawad, DO

Related:

• Sleep FAQs
• Sleep myths: Separating fact from fiction
• Improve your sleep in five simple steps
• How technology is helping – and hurting – your sleep
• How sleep deprivation ages you quicker
• Sleep and growing older

Authored by: Kate Robards

The post FAQs of Zzz’s: Answering your top 10 sleep questions appeared first on Sleep Education.

Your doctor performs a thorough assessment of your sleep complaints and if they feel further testing is required, orders a sleep study. This helps to correctly diagnose sleep disorders that you might have.

On the day of the study, you will be asked to arrive at the sleep center in the evening with the intention of sleeping there overnight. Get tips for preparing for a sleep study, including what to do during the day and what to bring for your overnight stay.

The initial part of the procedure involves the technologist attaching wires using special glue to your head, chin, chest and legs. In addition, they will have you wear soft bands on your chest and abdomen as well an oxygen monitor on your finger. Some centers may use a microphone to measure snoring and have additional audio/video recording equipment.

You will then be allowed to fall asleep while the technologist monitors your sleep parameters on a computer. In case you encounter difficulty falling asleep, medication may be used to help. Depending on the type of study ordered by your doctor, the technologist may put on a mask that goes over your mouth and/or nose and delivers pressurized air to provide treatment.

The technologist may wake you up in the middle of the night to ask you to change your body position or to replace wires if they come loose. After you wake up in the morning, the technologist will help remove the wires and monitors. The measurements from the study are reviewed by a board-certified sleep medicine physician who will make a diagnosis based on this data.

Here are answers to 10 common questions about sleep studies.

Frequently asked questions

1. Is the test painful?

The test is not painful, but being attached to the wires may be uncomfortable for some people. The technologist may ask you to try to sleep on your back during the study. Please inform the technologist if you think you will not be able to do this.

2. What if I can’t fall asleep?

Most people do not have difficulty sleeping during the study. If you do, medication may be used for the study. Even if it doesn’t keep you asleep the entire time, it may allow a sufficient amount of sleep to make a diagnosis.

3. Is a family member or friend allowed to stay with me?

Usually, they are able to accompany you to the study but not stay overnight.

4. Will I be able to use the restroom during the study?

You can use the restroom in the center; the technologist will help unhook the wires that are all connected to one port.

5. Should I bring my nighttime medications with me?

Yes, be sure to bring any medications that you take at bedtime. Please let the technologist know before you take them.

6. Can I sleep in a recliner?

Generally, it is required for you to try to sleep in the bed. Sleeping in an elevated position may affect the results of the study.

7. Can I have the television on?

Many sleep centers do not have televisions. If there is one in the sleep room, you will be required to turn it off before bedtime. This is because the television might interfere with the sleep recordings and interrupt the study. Cell phones and other electronic devices will also need to be turned off to minimize the chance of you waking up during the study.

8. Is the bed comfortable?

Most patients find the bed comfortable. Some labs have memory foam beds or hospital beds available, depending on the needs of the patient.

9. What if I can’t tolerate the mask?

If changing the type of mask or making other adjustments does not work, the study may be continued without the mask.

10. How will I know the results of the test?

You will schedule a follow-up appointment with your doctor to discuss the results of the test.

Related:

• What is a sleep study?
• Do I need a sleep study?
• Sleep study may be best investment for long-term health

The post What to expect at your sleep study appeared first on Sleep Education.

Understanding jet lag

Jet lag is a circadian rhythm sleep-wake disorder. It occurs when rapid travel across multiple time zones disrupts our internal body clock. Our circadian rhythms, synchronized by cues such as daylight and darkness, regulate our sleep-wake cycle, ensuring we feel alert during the day and sleepy at night. However, when we quickly travel across time zones, this synchronization is thrown off balance, leading to symptoms like daytime sleepiness, nighttime insomnia, fatigue and cognitive impairment.

The more time zones you cross, the more severe your symptoms may be. Adjusting to a new time zone tends to be harder when you travel east than when you travel west. It is estimated that it takes one day per time zone that you cross for your body to adjust to the local time.

While jet lag can affect anyone, pilots, flight attendants, and frequent business travelers often experience jet lag more frequently due to their extensive travel schedules. Some data suggest jet lag symptoms may be more severe and may last longer in older people.

Emerging evidence even suggests that jet lag can precipitate mood disturbances, with more depressive episodes after westward travel and manic episodes after eastward travel.

Strategies for reducing jet lag symptoms

Fortunately, several strategies can help minimize the impact of jet lag. Talk to a sleep doctor to determine if any of these options are right for you:

1. Keep your home schedule: Sticking to your regular sleep-wake schedule, particularly for brief trips, can help reduce jet lag symptoms by allowing your body to maintain its accustomed rhythm.
2. Use bright light:  Bright light is an important cue that can affect the timing of your circadian rhythms. For example, exposure to bright light in the morning may help advance your sleep-wake schedule before you travel east. Conversely, inappropriately timed exposure to light and darkness during and immediately after travel can increase jet lag symptoms.
3. Adjust your sleep schedule: You can help your body prepare for travel by adjusting your sleep schedule before your trip. For example, you can shift your sleep schedule earlier for a few nights before you travel east. Consider using an app, such as Timeshifter, to help you adjust your sleep schedule when traveling.
4. Take melatonin: Melatonin is a hormone that helps regulate your sleep-wake cycle. Taking melatonin at bedtime for a few nights after your arrival may help you adjust to a new time zone when traveling east. Melatonin may not be helpful when traveling west less than 12 time zones.
5. Consume caffeine: Caffeine may help improve alertness and reduce daytime symptoms of jet lag, but it also can disrupt your sleep at night.

In addition to these strategies, get plenty of sleep during the nights before your trip, avoid alcohol during your flight, maximize exposure to daylight upon arrival, and exercise before and after travel to help manage jet lag.

If you need help preparing for a long trip, talk to the sleep team at an accredited sleep center.

Medical review by Helena Schotland, MD

Related:

• Overcoming jet lag with the help of a computer program
• How technology is helping – and hurting – your sleep

Authored by: Kate Robards

The post The science behind jet lag and tips to combat symptoms appeared first on Sleep Education.

What is the Sleep Helpline?

The Sleep Helpline is a professionally staffed helpline providing free, personalized, confidential support and resources for people facing sleep issues and sleep disorders.

It is run by Project Sleep, a 501(c)(3) nonprofit organization dedicated to raising awareness about sleep health, sleep equity and sleep disorders.

The helpline is funded by donors and sponsors including Jazz Pharmaceuticals and Harmony Biosciences.

Who the Sleep Helpline aims to support

Designed to assist a diverse range of people, the Sleep Helpline supports those uncertain about having a sleep-related condition, individuals already diagnosed with a sleep disorder, loved ones and caregivers seeking support, health care providers looking for resources, educators, social workers, and anyone seeking information about sleep disorders.

How the Sleep Helpline can assist you

The Sleep Helpline aims to be a comprehensive resource for anyone dealing with sleep-related challenges. Here’s how they can assist:

• Help you communicate with your health care team.
• Provide information about sleep disorder symptoms, diagnosis and treatment options.
• Offer guidance from diagnosis to treatment and assist with navigating daily living.
• Provide free educational materials about sleep disorders.
• Connect you to resources, patient organizations and assistance programs.

How to reach out

When you contact the Sleep Helpline, you’ll connect with a resource specialist who will listen, provide information and resources about sleep disorders, and connect you to certified sleep centers and patient support organizations. There are several ways to get in touch:

1. Phone: Call 1-800-819-2043 to speak with a resource specialist.
2. Email: Send your queries or concerns to helpline@project-sleep.com.
3. Online Form: Submit a form on the website at project-sleep.com/helpline/.

Related

• Find a patient support organization
• Find a health care center
• Patient advocacy

The post New helpline provides support and resources for people with sleep issues appeared first on Sleep Education.