BIOLOGICAL RHYTHMS

REDUCING THE EFFECTS

Untitled Slide

• Gold et al. 1992
• Non fluctuating shifts

REDUCING THE EFFECTS

Untitled Slide

• Bambra et al. 2008
• Phase delay
• Shift patterns

REDUCING THE EFFECTS

Untitled Slide

• Boivin et al. 1996
• Gronfier et al. 2007
• Modulated light exposure

REDUCING THE EFFECTS

Untitled Slide

• Herxheimer & Petrie. 2001
• Miracle cure

REDUCING THE EFFECTS

BEFORE TRAVEL

• Change your sleep routine a few days before departure
• Get enough sleep before you travel
• Keep calm and relaxed
• Check in online to reduce stress
• Enjoy yourself

DURING FLIGHT

• Drink fluids
• Rest during the flight
• Limit your caffeine consumption
• Change your watch to the new timezone
• Avoid alcohol

GAP FILL

FILL IN THE GAPS

• ______ are less disruptive because the individual has one sleep/wake pattern
• Shift changes are better for _____ and _______-_______ ________
• In artificial lighting studies __ __ __was used to determine circ rhythms
• In melatonin _____ and ______ conducted major studies
• A period of ______ followed by eating can aid bio rhythms

FILL IN THE ANSWERS

• Non fluctuating shifts are...
• Health and work life balance...
• Core body temperature...
• Herxheimer and Petrie...
• Fasting...

IT'S BEEN WONDERFUL