Sleep

Question 1

Preventing jet lag

Answer 1

Use an eye mask and earplugs, and a neck pillow to help you sleep on the flight.
Try to sleep if its nighttime at your destination.
Avoid caffeine and alcohol on flight.
Change your sleep schedule to new time zones ASAP
Set an alarm to avoid oversleeping in morning
Avoid napping

Question 2

Sleep hygeine (10)

Answer 2

Have a strict sleep routine
Relax at least 1 hour before bed
Ensure room is dark and quiet - blackout blind and eyemask
Exercise regularly in day but not 4h before bed
Avoid alcohol or caffeine 6 hours before bed
Don’t eat late
Don’t nap
Avoid blue light
Don’t sleep in after bad night sleep.
Lavender oil

Question 3

Causes of insomnia

Answer 3

Stress, anxiety, depression
Noise
Room hot/cold
Uncomfortable beds
Alcohol, caffeine, nicotine
Illegal drugs
Jet lag
Shift work

Question 4

OTC insomnia treatment

Answer 4

Antihistamine tablets - Diphenhydramine
Herbal tablets such as valerian root extract and bach flower

Only to be used for temporary relief e.g., if caused by stressful exam, interview, jet lag.

Question 5

Insomnia referral

Answer 5

Months of symptoms
Sleep hygeine not worked
OTC treatment not worked
Insomnia affecting day-to-day functioning