If you have suffered from jet lag and experienced the terrible tiredness and sleep disturbance that goes with it, you will want to try anything that might help avoid it. While there are various ways that you can minimize the effects of jet lag (for example, by getting your body used to the adjustments it will have to make when shifting from one time zone to another), there are also various medications that some people say really do help.
Melatonin is one example. Melatonin is a naturally occurring hormone that is produced by the pineal gland in the brain, and is widely associated with sleep. In recent years, synthetic forms of melatonin have been widely sold as sleep aids, because melatonin can be used successfully to promote natural sleep by regulating our circadian rhythms (sleeping and waking). But dosage is important. Too much can cause insomnia, lethargy and a distinct lack of concentration – which are all also symptoms of jet lag. Timing is also important. Anyone considering taking melatonin should consult a professional.
People who use melatonin to help them sleep take small doses (about 0.3 mg) a short while – usually about an hour – before the want to sleep. It doesn't normally cause sleepiness, like sleeping tablets do, but it does enable people to fall asleep easily. Taken for jet lag, melatonin works the same way. What you do is to take between 0.3 mg and 3 mg shortly before bedtime – which, if you have traveled through several time zones, will be at a different time your body is used to. Taking it for a few days, before bedtime, can help the body's circadian rhythms readjust to the new sleep schedule and establish a normal sleep pattern. It also reduces tiredness during the day that may be suffered as a result of jet lag.
Some travelers also take melatonin to help them sleep on the plane. But this is only advisable if you are traveling at a time when you would normally sleep, otherwise it will upset your circadian rhythms.
Melatonin is also a powerful antioxidant and it has other benefits including the ability to prevent migraines and bad headaches – which are of course another symptom of jet lag. It has also been found to be effective in treating depression, which can be yet another symptom of jet lag.
It is quite a controversial product which is illegal in some countries. However in many countries melatonin is available over the counter, without a prescription.
Sleeping tablets in general are not a good idea for preventing or treating jet lag. This is because sleeping tablets literally knock you out and quite often result in dehydration. It stands to reason that a person who sleeps throughout a long flight will not move about at all. The problem is that if you don't move, you run the risk of developing a blood clot in your legs. This could easily lead to deep vein thrombosis or other conditions. Instead of sleeping constantly, it is better to move around on the plane from time to time during the flight. Unless you travel business class, there usually won't be much space for your legs. If you feel cramped, get up and do some simple exercise, like bending your knees and swinging your arms. Walk to the toilet. Not only will it stop you from getting stiff, but it will also help to ease the potential symptoms of jet lag.
Another good reason not to take sleeping tablets is that they disrupt the body's normal sleeping patterns. This is why people often prefer to take melatonin for jet lag.
|
