RESCU: When on holidays, how should you alter your sleep patterns if there is a big time difference between home and the destination?
David Hillman: If away from home for only a day or two, it makes sense to keep sleep and wake times as close as is practical to home time, as it takes several days for the jet lag related adjustments in the internal body clock to occur. If planning to be away longer then adjusting sleep and wake times to time at the destination should be done as soon as possible. Use the travel time to start to do this. For example, if your flight is to arrive at your destination in the morning, try to doze or sleep during the flight to allow you to stay awake until evening at your destination. The sooner you establish a pattern of sleeping at night and avoiding naps during the day in the new time zone, the sooner jet lag will recede
RESCU: How should you alter your sleep patterns when there is a small time difference between home and the destination?
David Hillman: The same rules apply, although the smaller adjustments are much easier to make. If only away from home for a day or two, stay on home time: try to eat when you would usually eat at home, try to sleep when you would usually sleep at home and try to not go outside into the sunlight when it is dark at home.
RESCU: What advice can you give regarding children and settling them with jetlag and sleep?
David Hillman: When travelling with children help them get into a routine of wakefulness during the daylight hours and sleep at night at the new destination. The rules that apply to adults for minimising jet lag also apply to children, only their sleep requirements are longer. If a nap is required in the afternoon (as is usually the case for infants and small children) do not allow it to be excessively long: be guided by the length of daytime nap required at home.
RESCU: Do you have any tips for people who live in a noisy house or neighbourhood?
David Hillman: A quiet comfortable bedroom, at the right temperature and with good light exclusion helps sleep. Some people are more sensitive to environmental noise than others. Good quality ear plugs can help and are relatively inexpensive. Changing bedrooms to a quieter part of the house might help as might dealing with the source of the noise, if possible (for example by switching the phone to silent mode, or getting your partner’s snoring seen to). If noise from outside the house remains a problem more expensive solutions, such as double glazing (at least for the bedroom), could be considered. Understandably, moving house is a last resort, but needs to be considered if sleep is regularly disturbed.
Ten Tips For A Better Slumber:
1. Set the mood for slumber
Your room should be quiet and dark. Before you go to sleep, be sure to turn off the lights and any other stimuli such as the TV and completely close your blinds or curtains.
2. Sleep in a clean and pleasant environment
A mess-free and uncluttered room will help aide a clear and undistracted mind. Spend just a few minutes each night tidying your bedroom before you get into bed.
3. Get the room temperature right
There’s nothing worse than a freezing cold bedroom at night. An hour before you’re ready to hit the sack, get your room temperature right by closing the windows and adjusting the air conditioner or heater in winter.
4. Avoid interruptions
Switch your phone to silent mode so if it rings or you get a message you won’t be woken. If your partner is noisy then ear plugs can help block out the snoring or restless noises. Similarly eye masks are a great sleep companion whether at home or away, to help eliminate light and movement.
5. Choose the right bed and bedding
It’s essential to have the right bed and bedding.
6. Manage jet lag
If you’re travelling across time zones, help your body clock adapt more quickly to the time at your destination by adjusting your watch and phone as soon as you get on the plane.
7. Bring a piece of home with you
For some, sleeping in unfamiliar surroundings is difficult, no matter how comfortable it is. Keep to familiar routines. Bringing a few personal items from home (e.g. a photograph, a mug, reading material) may help you to relax and bring familiarity to your new location.
8. Wind down and relax before bed
Have a buffer zone before bedtime. Sort out any problems well before going to bed. This may mean setting aside ‘worry time’ during the day.
9. Spend the right amount of time in bed
Most adults need about eight hours sleep every night.
10. Things to avoid…
Alcohol, Caffeine (tea, coffee, cola drinks). Steer clear of sleeping pills except in exceptional circumstances and as advised by your doctor, they won’t fix the cause of your sleeping problem.
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