Jet Lag/Shift Work

Question 1

phase delay = max sleepiness/temp minimum occurs – and you want a delay with – travel

Answer 1

later

westward

Question 2

2. phase advance = max sleepiness occurs – and you want an advance with – travel

Answer 2

earlier

eastward

Question 3

Characteristics of naps for shift-work disorder

Answer 3

short (20-50”), early (so person doesn’t have sleep inertia issues during 2nd half of shift)

Question 4

If no intervention, body adjusts by an average of – hr/day

Answer 4

1 hrs/day for eastward travel

1.5 hr/day for westward travel

Question 5

If you’re going to try melatonin, when do you take it?

Answer 5

at the destination hs time before leaving and at hs on arrival at destination

Question 6

for eastward travel (less than – time zones) want light – temp minimum (phase –)

Answer 6

for eastward travel (less than EIGHT time zones) want light AFTER temp minimum (phase ADVANCE)

Question 7

for westward travel want light – temp minimum (phase –)

Answer 7

westward travel (less than 8 time zones) BEFORE temp minimum
phase DELAY