<transcript><audio_49>to the bright light early in the morning and we should also eat a hearty breakfast without 30 to 45 minutes of ideal wake-up time</transcript><transcript><audio_50>so factors that minimize eastward jet lag are get exposure to bright light probably outdoors close to new ideal wake up time get only dim light exposure starting one hour before ideal sleep time</transcript><caption><image_51>The image is a text-based graphic with a white background and black text. The text reads "Get exposure to bright light, probably outdoors, close to new ideal wake up time". The text is written in a simple, sans-serif font and is centered on the image.</caption><transcript><audio_52>eat a hearty breakfast within 30 to 45 minutes of new ideal wake-up time take melatonin one milligram sublingual one hour before the new sleep time now we will discuss symptoms of shift</transcript><caption><image_53>The image is an illustration of a construction worker digging a hole in the ground with a shovel. The worker is wearing a yellow hard hat and a high visibility vest, and is holding a shovel in his right hand. He is standing in front of a pile of sand, and there is a large orange barrel on the left side of the image. The background is a green field with a blue sky.

There are six circular icons on the image, each representing a different symptom of shift work sleep disorder. The first icon shows a person wearing a hard hat, the second icon shows an elderly person wearing headphones, the third icon shows two people wearing hard hats, and the fourth icon shows three people wearing safety vests. The fifth icon shows the symptoms of a sleep disorder, the sixth icon shows symptoms of depression, the seventh icon shows difficulty sleeping, the eighth icon shows fatigue, the ninth icon shows stress, the tenth icon shows anxiety, the eleventh icon shows depression symptoms, the twelfth icon shows sleep disorders, the thirteenth icon shows sadness, the last icon shows illness, the final icon shows death, the end result of sleep disorders.</caption><transcript><audio_54>workers sleep disorder there is because they are they have to work at night so they may have headaches trouble concentrating depression inability to fall asleep or stay sleep irritability</transcript><transcript><audio_55>and excessive sleepiness during waking hours so what can we do to come treat these symptoms eye shades and ear plugs are specially useful if you sleep during the day</transcript><caption><image_56>The image shows a woman lying on her side with her eyes closed and her head resting on her arm. She is wearing a black eye mask that covers her eyes and ear plugs. The text above the image reads "Eye shades and ear plug plugs are especially useful if you sleep during the day." The text below the image explains that the eye mask can be used to reduce the appearance of wrinkles and dark circles around the eyes.</caption> to the bright light early in the morning and we should also eat a hearty breakfast without 30 to 45 minutes of ideal wake-up time so factors that minimize eastward jet lag are get exposure to bright light probably outdoors close to new ideal wake up time get only dim light exposure starting one hour before ideal sleep time eat a hearty breakfast within 30 to 45 minutes of new ideal wake-up time take melatonin one milligram sublingual one hour before the new sleep time now we will discuss symptoms of shift workers sleep disorder there is because they are they have to work at night so they may have headaches trouble concentrating depression inability to fall asleep or stay sleep irritability and excessive sleepiness during waking hours so what can we do to come treat these symptoms eye shades and ear plugs are specially useful if you sleep during the day
{"source": "grass-yt-cc-by.-m_rildyTZM|shard_10032_40|create_multimodal_data.extract_yt_and_generate_transcripts.34|shard_10032|create_multimodal_data.generate_captions.34|shard_10032|create_multimodal_data.generate_captions.34", "params": {"id": "-m_rildyTZM", "channel_id": "UCItPK1FiMSLu0Jj2VYEPaXg", "duration": 546, "view_count": 32, "age_limit": 0, "chapters": [{"start_time": 0.0, "title": "Introduction", "end_time": 80.0}, {"start_time": 80.0, "title": "Circadian rhythm", "end_time": 108.0}, {"start_time": 108.0, "title": "External cues", "end_time": 221.0}, {"start_time": 221.0, "title": "Circadian sleep disorders", "end_time": 290.0}, {"start_time": 290.0, "title": "Jet lag", "end_time": 546}], "like_count": 3, "channel_follower_count": 429, "license": "Creative Commons Attribution license (reuse allowed)", "uploader_id": "@pathologyskilllabs8677", "yt_tar_file": "/leonardo_work/EUHPC_E03_068/audio/fixed_download/grass-yt-cc-by//shard_10032/-m_rildyTZM.tar.gz"}}