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The Facts on Melatonin and Jet Lag
The hormone melatonin has been in the news a lot of late, as it's being touted as the miracle cure for jet lag. While few studies have been completed, anecdotal evidence suggests that melatonin supplements are harmless for most people and do help some adjust to new time zones. Read on for more information about how melatonin works. - Small doses of melatonin, taken about a half an hour before bed, can help gently reset the body's internal clock. Melatonin is a natural human hormone that is normally secreted by the brain's pineal gland at bedtime. Although its release is normally triggered by darkness, the brain gets used to producing it at the same time every day. When traveling in new time zones, this release may happen at an inappropriate time, causing sleepiness during the day. Poorly timed melatonin release can also prevent sleep at night. A small melatonin supplement at bedtime can help you fall asleep at the appropriate time, which makes waking up easier, speeding your adjustment to the new time zone.
- Doctors recommend trying a single dosage of about 0.5mg. While no serious side effects have been reported, even at much larger doses, some people report feeling groggy the morning after a larger dose.
- Also note that while melatonin is natural and available over the counter, it's still a drug. No studies exist charting melatonin's long-term effects. Because evidence suggests that melatonin affects the immune system and female reproductive system, doctors stress that melatonin supplements should not be taken by patients with auto-immune diseases, pregnant women, or women trying to conceive. As with any medication, you should check with your doctor before taking it.
Related Links
Read more about Combatting Jet Lag.
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