Melatonin Aids In The Sleep example essay topic

In this age of increased technology and globalization enormous stress is being placed upon the business traveler. In order to stay competitive, business executives must commit to brutal schedules and frequent travels. Increasingly, business travelers are relying upon air travel as their primary form of transportation. This constant movement through different time zones is exhausting and can lead to jet lag.

'Technically called circadian, jet lag is a disruption of the body's intricate biological inner-sleep cycle caused by crossing multiple time zones quickly. ' ; The mental and physical ramifications of jet lag can be detrimental and potentially dangerous to the individual's health. According to the National Transportation Safety Board, 'Fatigue is the No. 1 factor that detrimentally impacts the ability of pilots. ' ; Footy ' According to a PBS television documentary 'Sleep Alert,' ; a Boeing 747 captain noted:' ; It is not unusual for me to fall asleep in the cockpit, wake up twenty minutes later and find the other two crew members totally asleep. ' ; footy In another report, 'A Boeing 757 captain told how his forehead hit the control column on his approach to New York's Kennedy Airport as the need for sleep became overwhelming. ' ; footy Of course, the consequences of sleep deprivation in most cases will not be as severe as the in previous examples, but it does illustrate the importance sleep plays in job performance. The lodging facility of the traveler is in the best position to reduce and alleviate the negative affects of jet lag. In order to provide the best possible service to the guest, hotels will be forced to recognize this problem and create solutions for it.

As it stands right now, the best solution to this problem is education. Recognizing the symptoms of jet lag is the first step in the education process. In his book, Power Sleep, Dr. James Maas of Cornell University describes the symptoms of jet lag as follows. Daytime Sleepiness.

Ninety percent of travelers report experiencing daytime fatigue and sleepiness. If you give in to the urge to sleep during the day at your destination, you may not be tired enough to sleep at bedtime. Insomnia. The next most common symptom of jet lag is insomnia. You experience difficulty falling asleep at night. Once you do get to sleep you " ll have less deep sleep and less REM sleep.

The nights sleep is often fragmented by frequent awakenings. Poor Concentration. More than two thirds of air travelers report having poor concentration, or in severe cases of jet lag, temporary amnesia. You become unable to focus attention, cannot think clearly, have foggy memory, and your ability to write coherently is impaired. Disorientation.

Many travelers also experience disorientation. They become confused and cannot remember where they are, especially when they wake up in the middle of the night. Slower Reaction Time. Many travelers suffer from slower reflexes. This seems especially relevant if they must cope with unfamiliar traffic patterns (driving on the opposite side of the road) in their new destination. Gastrointestinal Problems.

About 50 percent of travelers say that jet lag disrupts their digestion. You might have a poor appetite or have hunger pains at odd hours. You might become constipated and experience heartburn or ulcers from eating meals at hours when you would usually sleep. Maas continues with his 4 step method for combating jet lag. #1 Planning Your Flight. Avoid flights with early morning departures.

Arrive at the destination in time for a full nights sleep. Avoid Red Eye Flights. Select plane seats that are conducive to sleeping (away from bathrooms). Select a seat opposite the side of the sun.

Try to get a seat with good leg room that can recline. Give yourself plenty of time to get to the flight. Ask if there are any empty rows of seats to lie down. Pack comfort items eyeshade, earplugs, slippers, gum, moisturizer, lip balm, nasal decongestant, and water. wear loose fitting clothes#2 During Your Flight.

Immediately ask for a pillow and blanket to avoid shortages. Adjust your watch to the destination time and follow it. Drink lots of water during flight. A well hydrated body adjusts to time changes faster. Avoid alcohol.

Avoid smoking, overeating, or eating spicy foods. Walk around plane to increase circulation. Stretch. Loosen clothing and take off shoes. Remove contact lenses to avoid eye irritation. While airborne adhere to destination time.

If it is nighttime get some sleep. If necessary consider a sleep inducing agent like Melatonin (explained in depth later). Use of daylight to reset your biological clock#3 Checking Into Your Room Maas suggests that the best environment for sleep is a quiet, dark, cool, comfortable, and secure room. It is important that the guest's hotel room fulfills these characteristics in order to get a good sleep. The guest can ensure this by following Maas's suggestions... Request a room on a high floor that is away from elevators, ice machines, stairways, etc...

Request a room that allows exposure to morning sunlight. If you are unhappy with your room ask for a change immediately. Close curtains to reduce city light and noise. Set the thermostat to 65 F during the afternoon and night.

Request extra blankets and pillows or bring personal bedding. Bring a night light to avoid having to turn on a bright light. Bolt the door and use a DO NOT DISTURB sign. #4 Day One at Your Destination. Immediately upon arrival follow the meal and sleep-wake schedule of the time zone. When arriving early in the morning after an eastward flight, try to get into the sunlight as soon as possible.

This will reset your biological clock. If you have flown westward and your biological clock wants sleep but it is still afternoon take a walk in the sunlight. This will delay your biological clock... Get some exercise.

Business Travelers should avoid doing business until the second day. Jet lag can cause poor judgment decisions The National Sleep Foundation reports that one of the leading causes of temporary insomnia for business travelers, away from home, is actually worrying about getting enough sleep. Dubbed the 'On Call Effect'; its that nagging concern that a phone call or other annoying noise might awaken you. Through their research they have provided insight into the jet lag problem directed specifically toward the business traveler. They offer their own suggestions geared at solving this problem as follows... If you can get a first class ticket do so.

The comfort offered in first class will have you feeling a lot better come landing time... Don't be a slave to technology. Just because you have e-mail it doesn't mean that you have to check it every hour on the hour... Expense accounts can be very dangerous.

Although, your company might allow you to put that fifty dollar steak, 3 lb. of mashed potatoes, and one hundred dollar bottle of wine on your expense account, it wont help you sleep. Why not skip the feast and hit the hay... Whenever possible try to fit in a light workout, some relaxation and a little fun. They go a long way... If you " re traveling to a destination that you " ve never been to before, allow yourself adequate time to do some sight seeing. If you " re going to a place you " ve been to before, make sure to get the necessary rest and relaxation.

If these suggestions don't help to alleviate or lessen the affects of jet lag it may be time to think about traveling by car. Gradual travel through time zones is much easier for the body to adapt to. Melatonin Another promising treatment in the battle against jet lag, that goes beyond education, is the use of a substance known as Melatonin. Melatonin, a hormone produced by the pineal gland, has been shown to play a major role in regulating the sleep-wake cycle in humans. Since, Melatonin is not a drug, it is not screened by the Food and Drug Administration and can be sold freely in the United States without restriction.

All current research shows that Melatonin is not physically addictive and that there are no negative side affects associated with its use. The Journal of Sleep Research published a study in 1998 lauding melatonin supplements for their sleep-regulating properties. This experiment was conducted by administering 5 mg of melatonin, or a placebo to 30 people with Delayed Sleep Phase Disorder or DSPS, (a disorder very similar to jet lag). This occurred over a two week double-blind period, (neither the doctor nor the patient knew whether they were getting the drug or placebo) and a two week open setting consecutively. Results were derived from measurements of natural melatonin production (affecting sleep onset and sleep patterns), rectal temperature, subjective assessments of sleep quality, and electronic measurements, (and). Administering the melatonin five hours before the participants' natural sleep onset resulted in an advance of this onset, decreased sleep latency (shorter sleep), and reports of feeling more refreshed in the morning -all without impacting the structure of sleep.

A 1995 study in the Lancet resulted in similar conclusions to those of the DSPS experiment- this time, in the sleep patterns of the elderly. Twelve subjects averaging 76 years and complaining of insomnia participated in this randomized, double blind study. All had below average levels of melatonin and / or abnormal delay in the onset of excretion, something that is extremely common in the elderly. Subjects underwent three weeks of nightly melatonin (2 mg) treatment, and three weeks of placebo administration with a one week 'washout period'; in between. Quality of sleep was assessed by wrist (electronic monitoring), which showed more efficient sleep and a lower latency with melatonin ingestion.

Assessments of sleep during the placebo period closely paralleled data from before treatment. The evidence obtained in this study supports the claim that melatonin aids in the sleep-wake cycle, promoting more efficient sleep, as elderly insomniacs who consumed the hormone experienced better sleep quality and regularity. If these studies are correct it means that travelers who take Melatonin at the appropriate time can greatly assist the adjustment of their biological clocks. This could be used to reduce the negative side affects of jet lag. Airlines Airlines are trying to do their share to correct the problem of jet lag. Some airlines are pouring tens of millions of dollars into more-conventional comfort improvements, particularly seat design.

United Airlines has redesigned its business-class seats to give passengers more room and firmer support. The seats are 60 inches apart, measured from seat back to seat back - about twice the distance between coach seats on some airlines. At the flip of a switch, the seat gently massages the lower back. Personal reading lights, tray tables high enough that you can cross your legs under them, and many other adjustable features are built in. US airways has announced plans to increase international business-class seat distances to 56 inches from 44 as part of a makeover of its aircraft following the February change of the company's name from US Air. Also, Delta Air Lines officials say that they plan to unveil a big package of comfort enhancements in the near future.

Hotels No matter how smooth your flight turns out, a bad night in a hotel room can give your trip a bumpy start. Looking for ways to help customers snag as much slumber as possible, the Hilton chain recently teamed up with the National Sleep Foundation to build a better bedroom. The results of their research and design efforts are twenty five experimental Sleep Tight rooms. There are five each in Honolulu, Los Angeles, Chicago, Washington, and New York designed to minimize the distractions that keep travelers awake. Some of the improvements added to the Sleep Tight rooms were relatively obvious: sound proofed windows, extra carpet padding, a white noise machine, and increased insulation in walls to reduce noise intrusion. Other renovations were more abstract, including a 'glow lamp'; that takes about 15 minutes to transform the room gradually from darkness to full illumination, mimicking sunrise.

The room is stocked with a variety of pillows and blankets. An alarm produces two wake-up calls to allow snoozing and ensure against missing that morning meeting. The minibar has been stripped of its caffeine and alcohol in favor of healthful snacks. And a 'biorhythm light box'; promises to help jet lagging travelers to get in sync with their new location if their schedule doesn't permit time outdoors. The Hotel Okura in Tokyo has also taken steps to assist jet lagged guests. They offer high protein and carbohydrate diets, special pillows, biorhythm lights, su anas, and relaxation videos.

The Park Hyatt Los Angeles has a program for visitors suffering from jet lag, including such diverse treats as round-the-clock room service and free massage. Also, the Holiday Inn chain is planning to spend $1 billion on a top to bottom renovation of its facilities, with many improvements focuses on helping guests sleep well..