2019-09-23

[public] 20.8K views, 1.43K likes, 15.0 dislikes audio only

BrainCraft

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NOTES

Melatonin is a hormone that is produced by the pineal gland in your brain. While melatonin isn’t very effective for treating general insomnia, it IS good for jet lag. Melatonin was found to be effective for jet lag (in people traveling across five or more time zones) by several placebo-controlled trials: https://www.cochrane.org/CD001520/DEPRESSN_melatonin-for-the-prevention-and-treatment-of-jet-lag

More information on melatonin: https://www.med.upenn.edu/cbti/assets/user-content/documents/Burgess_UsingBrightLightandMelatonintoReduceJetLag.pdf

In general, you should avoid alcohol while you’re trying to adjust to a new time zone. While alcohol can help you fall asleep, it interferes with staying asleep and decreases sleep quality. And not getting restful sleep is only going to make jet lag worse. https://www.who.int/ith/mode_of_travel/jet_lag/en/

Caffeine isn’t necessarily bad, as long as you aren’t drinking it within 4-6 hours of bedtime. It might even help you adjust to a new time zone, but only if you’re travelling east – although this isn’t conclusively proven yet. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3086113/pdf/ptj36_4p221.pdf

REFERENCES 📚

It’s generally easier to travel west than east

https://opus.lib.uts.edu.au/bitstream/10453/114781/1/Greater%20Effect%20of%20East%20vs.%20West%20Travel%20on%20Jet%20Lag%2c%20Sleep%2c%20and%20Team-Sport.pdf

How jet lag impairs major league baseball performance:

https://www.pnas.org/content/pnas/114/6/1407.full.pdf

What works for jet lag? A review

https://www.sciencedirect.com/science/article/pii/S1087079218300029

Circadian Rhythms vs Body Clocks

https://www.nigms.nih.gov/education/pages/factsheet_circadianrhythms.aspx