http://sleepdisorders.about.com/b/2011/03/04/its-time-to-start-preparing-for-daylight-saving-time-change.htm?nl=1

So, are you piling up frequent flyer miles as a true Road Warrior or are you just a casual traveler? Either way you are likely to experience the phenomenon of “jet lag,” which can have a profound effect on your sleep and is one of the most common sleep disorders. Many people for years considered “Jet Lag” to merely be a state of mind. Now, studies have shown that the condition actually results from an imbalance in our body’s natural “biological clock” caused by traveling to different time zones. Basically, our bodies work on a 24-hour cycle called “circadian rhythms.” These rhythms are measured by the distinct rise and fall of body temperature, plasma levels of certain hormones and other biological conditions. All of these are influenced by our exposure to sunlight and help determine when we sleep and when we wake.

When traveling to a new time zone, our circadian rhythms are slow to adjust and remain on their original biological schedule for several days. This results in our bodies telling us it is time to sleep, when it’s actually the middle of the afternoon, or it makes us want to stay awake when it is late at night-this experience is known as “Jet Lag”.

TREATMENT:

Some simple behavioral adjustments before, during and after arrival at your destination can help minimize some of the side effects of jet lag.

Select a flight that allows early evening arrival and stay up until 10 p.m. local time. (If you must sleep during the day, take a short nap in the early afternoon, but no longer than two hours. Set an alarm to be sure not to over sleep.)
Anticipate the time change for trips by getting up and going to bed earlier several days prior to an eastward trip and later for a westward trip.
Upon boarding the plane, change your watch to the destination time zone.
Avoid alcohol or caffeine at least three to four hours before bedtime. Both act as “stimulants” and prevent sleep.
Upon arrival at a destination, avoid heavy meals (a snack—not chocolate—is okay).
Avoid any heavy exercise close to bedtime. (Light exercise earlier in the day is fine.)
Bring earplugs and blindfolds to help dampen noise and block out unwanted light while sleeping.
Try to get outside in the sunlight whenever possible. Daylight is a powerful stimulant for regulating the biological clock. (Staying indoors worsens jet lag.)
Contrary to popular belief, the type of foods we eat have no effect on minimizing jet lag.

Fatigue is the best pillow. ~Benjamin Franklin

WASHINGTON, DC, May 24, 2010, Less than half of Americans say they get a good night’s sleep every night. Combine excessive sleepiness with an automobile, a long drive, and the one of the heaviest travel weekends of the year, and our risk for a fall-asleep crash increases significantly. In fact, 28% of American drivers have admitted to falling asleep at the wheel, according to a recent National Sleep Foundation poll, and more than half (54%) said they have driven while drowsy.

“People think they can judge the precise time they are too tired and don’t realize that ‘drowsy driving’ is a serious danger,” says David Cloud, CEO of the National Sleep Foundation. “They don’t know that it’s possible to fall into a 3-4 second microsleep without realizing it. Traveling at 65 MPH, that’s enough time to travel the length of a football field basically unconscious.”

Even if you manage to stay awake, sleepiness causes slower reaction times, vision impairment, lapses in judgment and delays in processing information, which are all critical elements for safe driving practices. “Getting enough sleep can literally save your life,” adds Cloud.

Prevent a fall-asleep crash by getting enough sleep the night before and by knowing the warning signs of sleepiness and using appropriate countermeasures.

Warning Signs: Feeling Sleepy? Stop Driving!

If you start to do the following, it’s time to get off the road. Find a safe place to pull over:

* Have problems focusing, blink frequently and/or have heavy eyelids;

* Drift from your lane, swerve, tailgate and/or hit rumble strips;

* Have trouble remembering the last few miles driven;

* Miss exits or traffic signs;

* Have trouble keeping your head up;

* Yawn repeatedly;

* Or finding yourself rolling down the windows or turning up the radio.

National Sleep Foundation’s Countermeasures to Prevent Fall-Asleep Crashes

* Get a good night’s sleep before you hit the road. You’ll want to be alert for the drive, so be sure to get adequate sleep (seven to nine hours) the night before you go.
* Don’t be too rushed to arrive at your destination. Many drivers try to maximize the holiday weekend by driving at night or without stopping for breaks. It’s better to allow the time to drive alert and arrive alive.
* Use the buddy system. Just as you should not swim alone, avoid driving alone for long distances. A buddy who remains awake for the journey can take a turn behind the wheel and help identify the warning signs of fatigue.
Take a break every 100 miles or 2 hours. Do something to refresh yourself like getting a snack, switching drivers, or going for a run.
* Take a nap—find a safe place to take a 15 to 20-minute nap, if you think you might fall asleep. Be cautious about excessive drowsiness after waking up.
* Avoid alcohol and medications that cause drowsiness as a side-effect.
* Avoid driving at times when you would normally be asleep.
* Consume caffeine. The equivalent of two cups of coffee can increase alertness for several hours.

For more information about drowsy driving, visit the National Sleep Foundation’s special drowsy driving and sleep website at www.DrowsyDriving.org