Talk to your doctor if you have any of these signs of a sleep disorder:

*You consistently take more than 30 minutes each night to fall asleep.
*You consistently awaken several times each night and then have trouble falling back to sleep, or you awaken too early in the morning.
*You often feel sleepy during the day, you take frequent naps, or you fall asleep at inappropriate times during the day.
*Your bed partner says that when you sleep, you snore loudly, snort, gasp, make choking sounds, or stop breathing for short periods.
*You have creeping, tingling, or crawling feelings in your legs or arms that are relieved by moving or massaging them, especially in the evening and when trying to fall asleep.
*Your bed partner notices that your legs or arms jerk often during sleep.
*You have vivid, dreamlike experiences while falling asleep or dozing.
*You have episodes of sudden muscle weakness when you are angry or fearful, or when you laugh.
*You feel as though you cannot move when you first wake up.

Keep in mind that children can have some of the same signs when they have a sleep disorder, but they often do not show signs of excessive daytime sleepiness. Instead, they may seem overactive and have difficulty focusing or doing their best in school. Adapting to new sleep and wake times can also be hard for travelers crossing time zones, resulting in what’s known as jet lag. Jet lag can lead to daytime sleepiness, trouble falling asleep or staying asleep at night, poor concentration, and irritability.

The good news is that by using appropriately timed cues, most people can change their biological clock, but only by 1–2 hours per day at best. Therefore, it
can take several days to adjust to a new time zone (or different work schedule). If you’ll be moving across time zones, you might want to begin adapting to the
new time zone a few days before leaving. Or, if you are traveling for just a few days, you might want to stick with your original sleep schedule and not try to adjust
to the new time zone.