Which mitigation strategy helps offset circadian disruption?

• A. Strategic napping and light exposure.
• B. Increased caffeine intake only.
• C. Skip sleep to stay awake.
• D. Maintain the same schedule regardless of time zone.

Answer: (A)

Circadian disruption is about the internal clock being out of sync with the local environment. The most effective way to correct that is to use cues that realign the clock with the new schedule. Light exposure is the strongest cue the body has for shifting circadian phase: bright light at the right time of day can advance or delay your sleep-wake timing to match local time. Pairing this with strategic napping helps manage sleep pressure, reducing fatigue and preserving performance without pushing your main sleep further from its intended time.

Relying solely on caffeine doesn’t reset the clock; it merely masks sleepiness and can disrupt sleep later. Skipping sleep to stay awake worsens fatigue and misalignment. Keeping the same schedule regardless of time zone keeps you out of sync with the local day-night cycle, prolonging disruption.