Advancing circadian rhythms before eastward flight: A strategy to prevent or reduce jet lag
Advancing circadian rhythms before eastward flight: A strategy to prevent or reduce jet lag
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DOI：
10.1093/sleep/28.1.33
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发表时间：
2005-01-01
期刊：
影响因子：
5.6
通讯作者：
Fogg, LF
中科院分区：
文献类型：
--
作者：
Eastman, CI;Gazda, CJ;Fogg, LF
研究目的：开发一种实用的东移前飞行治疗方法，以尽可能地提高昼夜节律，同时又不影响睡眠。设计：一组患者的睡眠时间每天提前1小时，另一组患者每天提前2小时。研究对象：22岁至36岁的健康青年(男11人，女15人)。干预：连续3天的渐进式睡眠(每天1~2小时)加3天的间歇性晨光(半小时相当于5000勒克斯，1小时相当于60勒克斯)，持续3.5小时。测量和结果：在治疗3天前后评估褪黑素的发作。受试者完成每天的睡眠记录和症状问卷，并佩戴腕部活动监测器。每天2小时组的暗光褪黑素发作比每天1小时组提前更多(中位数为1.9小时和1.4小时)，但平均值(1.8小时和1.5小时)之间的差异没有统计学意义，到第三天，昼夜节律相对于睡眠时间表错位，每天2小时组的受试者难以入睡，但每天1小时组的情况并非如此。尽管如此，每天工作2小时的小组在症状问卷上的表现略好一些。总体而言，睡眠干扰和其他副作用较小。结论：采用渐进式提前睡眠时间和间歇的晨光可以在东飞前提前昼夜节律，从而从理论上防止或减少随后的时差反应。考虑到这里使用的晨光疗法，每天提前两个小时的睡眠时间表并不比每天提前一个小时更好，因为它对昼夜节律的推进来说太快了。提供了一张图表来帮助旅行者计划飞行前的时间表。
Study Objectives: To develop a practical pre-eastward flight treatment to advance circadian rhythms as much as possible but not misalign them with sleep.Design: One group had their sleep schedule advanced by 1 hour per day and another by 2 hours per day. Setting: Baseline at home, treatment in lab.Participants: Young healthy adults (11 men, 15 women) between the ages of 22 and 36 years.Interventions: Three days of a gradually advancing sleep schedule (1 or 2 hours per day) plus intermittent morning bright light (one-half hour similar to 5000 lux, one-half hour of < 60 lux) for 3.5 hours.Measurements and Results: The dim light melatonin onset was assessed before and after the 3-day treatment. Subjects completed daily sleep logs and symptom questionnaires and wore wrist activity monitors.The dim light melatonin onset advanced more in the 2-hours-per-day group than in the 1-hour-per-day group (median phase advances of 1.9 and 1.4 hours), but the difference between the means (1.8 and 1.5 hours) was not statistically significant, By the third treatment day, circadian rhythms were misaligned relative to the sleep schedule, and subjects had difficulty falling asleep in the 2-hours-per-day group, but this was not the case in the 1-hour-per-day group. Nevertheless, the 2-hours-per-day group did slightly better on the symptom questionnaires. In general, sleep disturbance and other side effects were small.Conclusions: A gradually advancing sleep schedule with intermittent morning bright light can be used to advance circadian rhythms before eastward flight and, thus, theoretically, prevent or reduce subsequent jet lag. Given the morning light treatment used here, advancing the sleep schedule 2 hours per day is not better than advancing it 1 hour per day because it was too fast for the advance in circadian rhythms. A diagram is provided to help the traveler plan a preflight schedule.