The following are suggestions to help anticipate and modify situations likely to be associated with insomnia.
These ones are not infallible, nor will they safeguard you from the consequences of sleep deprivation once it has occurred.
• Insomnia from jet lag
▪ Behavioral and short-term drug therapy has been used.
▪ If you can anticipate your trip, begin to shift your bedtime to coincide with the time schedule in your destination.
▪ Short-acting tranquilizers (benzodiazepines) have been shown to be useful. Melatonin, as a hormone secreted by the pineal gland that regulates our sleep-wake cycles, is currently being studied.
• Insomnia from shift changes
▪ Behavioral therapy has been useful in modifying the insomnia and symptoms of sleep deprivation in shift workers.
▪ You should shift your schedules forward in a clockwise direction—from days to evening to night shift, and allow sufficient time to adapt (at least 1 week) between shift changes.
▪ Bright light is a potent stimulus to circadian rhythm. This is being examined as a rhythm synchronizer.
▪ Shift workers should stress the importance of good sleep habits with regular bedtime and awakening.
▫ Supplemental naps may be necessary to ensure work time alertness.
▫ Discuss the use of naps with your doctor.
▫ Some people promote using short-acting sedatives in the first few days following a shift change, but not everyone agrees.
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