Jet Lag
Melatonin
Taking melatonin at bedtime may improve sleep quality and daytime alertness.Dose:
Take under medical supervision: 0.5 mg daily at bedtime for four days after arriving at your destinationMelatoninMelatonin is a natural hormone that regulates the human biological clock and may be helpful in relieving symptoms of jet lag, according to some,1,2 though not all,3,4 double-blind studies. One double-blind trial, involving international flight crew members, found that melatonin supplementation was helpful when started after arriving at the destination but not when started three days before leaving.5 Another double-blind study compared various amounts and forms of melatonin taken at bedtime for four days after the flight by people who traveled through six to eight time zones.6 Fast-release melatonin supplements were found to be more effective than the controlled-release supplements. A 5 mg and 0.5 mg fast-release melatonin were almost equally effective for improving sleep quality, time it took to fall asleep, and daytime sleepiness.
Pine Bark Extract (Pycnogenol)
In controlled studies, Pycnogenol taken for two days before and five days after air travel led to milder symptoms that lasted for a shorter period of time, compared with untreated control groups.Dose:
150 mg per day for seven days, beginning two days before travelPine Bark Extract (Pycnogenol)In controlled studies, 150 mg of Pycnogenol was taken for two days before and five days after air travel.7 Jet lag symptoms were milder and lasted for a shorter period of time compared with untreated control groups.
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