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• Sleep tour
• Performance tour
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• Explore
  • Overview
  • How Sleep Works
    • Overview
    • Why Better Sleep = Better Health
    • Do You Get Enough Sleep?
    • What Makes You Fall Asleep?
    • How Much Sleep Do You Need?
    • Sleep Myths Debunked
    • Do You Carry a Sleep Debt?
    • Why Sleep Matters
    • Working the Rails
  • Understand Your Body Clock
    • Overview
    • How Your Body Clock Interacts with Your Sleep Drive
    • When Your Body Clock Resets
    • Be a Clock-Watcher
    • Avoid the Danger Zone
    • The Time of Your Life
    • Your Daily Ups and Downs
  • Your Sleep Toolkit
    • Overview
    • Check Your Risk for Sleep Disorders Now
    • Test Your Reaction Time
    • Should I Track My Sleep?
    • Where Are You on the Sleepiness Scales?
    • Keep a Sleep-Wake Diary
• Improve
  • Overview
  • Smart Sleep Tips, A to Zzzzz
    • Overview
    • Alcohol, Nicotine, Melatonin, and Drugs That Can Affect Your Sleep
    • Plan for anchor sleep
    • Build Routines into Your Life
    • Adopt a Healthy Lifestyle
    • Meals, Medicines, and Alcoholic Drinks
    • Mindfulness
    • Personal Story
    • Nap Well
    • The Challenges of Night Work
    • Night Work Coping Tips
    • Use Caffeine Wisely
    • Adopt a Pre-Sleep Routine
    • Become a pro at power naps
  • Seek Help for Poor Sleep
    • Overview
    • The Snoring Sickness: Obstructive Sleep Apnea
    • Health Problems That Mimic Sleep Disorders
    • Insomnia
    • Narcolepsy
    • Sleep-related Reflux (Heartburn)
    • Restless Legs Syndrome
    • Find a Sleep Health Center
    • More Sleep Problems and Their Treatment
    • Shift Work Disorder
  • Use the Anonymous Sleep Disorders Screening Tool
    • Overview
• Balance
  • Overview
  • Tips for Railroaders
    • Overview
    • Ask for Support at Home
    • Be Comfortable Away from Home
    • Make Your Bedroom Sleep-Friendly
    • Connect with Friends and Family
    • Make Time for Yourself
    • Making the Railroading Lifestyle Work
    • Use Smart Sleep Strategies
    • Stay Close to Family and Friends
  • Tips for Families and Friends
    • Overview
    • Enjoy Family Life
    • Find Personal and Relationship Time
    • Juggling Work and Family
    • Plan for Family Meals
    • Working the Rails, Balancing Family
  • Tips from Industry Experts
    • Overview
    • Alertness Is a Shared Responsibility
    • Fatigue Management: It's for Everyone
    • Tactics for Railroaders to Maximize Sleep
• Screen Yourself
  • Overview
• Frequently Asked Questions
• About this site
• Technical Help
• Credits
• Privacy Policy
• Video library
• Web Policies & Notices
• FOIA
• Promotional Toolkit
• Shareable Resources
  • Overview
• Interactives
  • Overview
  • Caffeine
  • Inside Apnea
  • Reaction Time
  • Audio Slide Show
  • Circadian Rhythms
  • Sleep Lab