MAPSleepCirc

• 1. maintain good sleep hygiene
• 2. treat sleep like a logistical item of re-supply
• 3. Exercise
• 4. Drugs

• - caffeine, provigil, dexedrine for wakefulness
• -ambien, sonata, melatonin to promote sleep

• Regular exercise: Easier to fall asleep, sounder sleep
• Sporadic exercise: falling asleep more difficult
• Exercising before bed: falling asleep more difficult, Raises body temperature (for up to 6 hours). Finish exercise at least 3 hours before sleep

• Maintain regular sleep schedule•
• Protect sleep time•
• Keep a regular pre-sleep routine•
• Keep bedroom dark, quiet and cool•
• Avoid alcohol or caffeine before bedtime (several hours)•
• Do not eat or drink heavily before bedtime•
• Do not exercise within 3 hr of bedtime•
• If cannot fall asleep within 30 minutes, get up and out of bed

• -circadian disruption due to crossing time zones
• -eastern travel is phase advance
• -wester travel is phase delay
• -"east is least, west is best"

-shift work uncouples peripheral clocks from one another and from hypothalamus

comprises clocks throughout the body that are usually coupled together and coordinated by hypothalamus

• Bright Light: delay your clock (before traveling west) if expose before 0400, advance your clock if exposed after 0400
• -blue light is maximally effective 470nm
• -note phase response curve, pg 27