NATIONAL GINAGRAPHIC
  • iGallivant
    • Back to 대한 민국 2021-2022! >
      • Jeena in Jeju >
        • Jeju Cafe Life
    • Shanghai 2021!
    • Moving to China? How to Survive in China! >
      • The Hard Part: Documentation, Banking and more HASSLES! (Pre- and Post-arrival)
      • Arrival, Settling In, Daily Life
      • AQI, health, safety, etc.
      • 我喜欢中国的东西!iLvChina!
      • Chengdu - Giant Panda City
      • NomNomNom
      • Teaching in China
      • The Great Leap Forward
    • Eastern Tibet & China 2018-19
  • BlahBlahBlog
    • Life Practices >
      • Fasting 2021
      • Reading List
      • Tao
      • I Am That
      • 2020 Fasting/Gratitude
      • Gratitude 2019
      • 我能行 2018!
      • 2016-17 365gratitude
    • Misc Blather
    • Life Savant
    • Hip Gnosis
    • Banchan - Stories and Poetry
    • Mortality As Fiction
    • Quotes That Resonate
    • Yummies 4 ur Tummies
    • ggTV
  • detours de Force
    • Roadish Tripping 2021
    • Kalifornikation 2021
    • Cabin in Colorado 2020
    • Aussiesome! 2019-20
    • "UltimateKhamTrek2019!"
    • HongKonger 2019
    • India Spring 2019
    • Kham Tibet 2019
    • Kham Tibet 2018
    • Bon Jour Paris! 2018
    • Yogaville 2016-2020
    • 내 김치 키스 2013-14 >
      • Life in Korea
      • 학생 안녕하세요!
      • Put it in my belly!
      • gadabout...
      • Video Diaries >
        • VidLoGs Korea
      • Teaching English in Korea
      • Signs of Fun
      • Pre-departure Essentials
      • K Drama
    • All My Exes Live in Texas
    • Climbing Chronicles
    • Sycling Singularites
    • Pirate of the Caribbean 2002-2010
    • Panama 2010
    • Florida Crackers 2003-2005, 2011-2013
    • The Euro 2003
    • Chic on a Bike 2008- Eternity
    • Chic on a Boat 1999-2013
  • About Moi
    • The Gallivanting Goddess
    • Contact Me!
  • iGallivant
    • Back to 대한 민국 2021-2022! >
      • Jeena in Jeju >
        • Jeju Cafe Life
    • Shanghai 2021!
    • Moving to China? How to Survive in China! >
      • The Hard Part: Documentation, Banking and more HASSLES! (Pre- and Post-arrival)
      • Arrival, Settling In, Daily Life
      • AQI, health, safety, etc.
      • 我喜欢中国的东西!iLvChina!
      • Chengdu - Giant Panda City
      • NomNomNom
      • Teaching in China
      • The Great Leap Forward
    • Eastern Tibet & China 2018-19
  • BlahBlahBlog
    • Life Practices >
      • Fasting 2021
      • Reading List
      • Tao
      • I Am That
      • 2020 Fasting/Gratitude
      • Gratitude 2019
      • 我能行 2018!
      • 2016-17 365gratitude
    • Misc Blather
    • Life Savant
    • Hip Gnosis
    • Banchan - Stories and Poetry
    • Mortality As Fiction
    • Quotes That Resonate
    • Yummies 4 ur Tummies
    • ggTV
  • detours de Force
    • Roadish Tripping 2021
    • Kalifornikation 2021
    • Cabin in Colorado 2020
    • Aussiesome! 2019-20
    • "UltimateKhamTrek2019!"
    • HongKonger 2019
    • India Spring 2019
    • Kham Tibet 2019
    • Kham Tibet 2018
    • Bon Jour Paris! 2018
    • Yogaville 2016-2020
    • 내 김치 키스 2013-14 >
      • Life in Korea
      • 학생 안녕하세요!
      • Put it in my belly!
      • gadabout...
      • Video Diaries >
        • VidLoGs Korea
      • Teaching English in Korea
      • Signs of Fun
      • Pre-departure Essentials
      • K Drama
    • All My Exes Live in Texas
    • Climbing Chronicles
    • Sycling Singularites
    • Pirate of the Caribbean 2002-2010
    • Panama 2010
    • Florida Crackers 2003-2005, 2011-2013
    • The Euro 2003
    • Chic on a Bike 2008- Eternity
    • Chic on a Boat 1999-2013
  • About Moi
    • The Gallivanting Goddess
    • Contact Me!

Take Melatonin to prevent/relieve jet lag!

9/7/2014

0 Comments

 
(From a few reputable sources online)

Nine of the ten trials found that melatonin, taken close to the target bedtime at the destination (10pm to midnight), decreased jet-lag from flights crossing five or more time zones. Daily doses of melatonin between 0.5 and 5mg are similarly effective, except that people fall asleep faster and sleep better after 5mg than 0.5mg. Doses above 5mg appear to be no more effective. The relative ineffectiveness of 2mg slow-release melatonin suggests that a short-lived higher peak concentration of melatonin works better. Based on the review, the number needed to treat (NNT) is 2. The benefit is likely to be greater the more time zones are crossed, and less for westward flights. The timing of the melatonin dose is important: if it is taken at the wrong time, early in the day, it is liable to cause sleepiness and delay adaptation to local time.

§  See the light! Light exposure is one of the key determinants of your body’s circadian rhythm. If you’re traveling east, get bright sun exposure in the morning; if you’re traveling west, light later in the day will facilitate your adjustment. If you’re stuck inside, use a light box or another source of bright artificial light.

§  Maximize sleep during the first few nights. Resist napping and make your new environment conducive to good sleep. Use a fan to create white noise to drown out annoying sounds, and keep the thermostat set at 65° F.

§  Eat meals at appropriate local times. Even if you aren’t hungry, scheduling meals by the local clock will help you adjust. Avoid the urge to eat at off times. To eat optimally for jet lag, eat meals with high-protein foods to stay awake and include more carbohydrates when you’re preparing for sleep.

§  Exercise. Don’t let feeling tired and sore from travel keep you from physical activity

Jet lag : Eastbound travel : A preflight, early evening treatment of melatonin should be followed by treatment at bedtime for 4 days after arrival. Westbound travel : Melatonin for 4 days at bedtime when in the new time zone.Sleep disorders : Difficulty falling asleep : Melatonin 5 mg 3 to 4 hours before an imposed sleep period over 4 weeks.

0 Comments



Leave a Reply.

    iGallivant...

    ...is prepping to leave for ROK in a week!

    Archives

    September 2014
    August 2014
    October 2013

    Categories

    All
    Airline Travel
    Apostille For Diploma
    Asheville
    Asia-based Airlines
    Baggage Limits
    Channerlers
    Coach
    Documentation
    Emart
    FBI
    First Class
    Flights
    Korean Air
    Korean Visa
    Links
    Map
    Motorcycle
    Mountains
    Sea
    Tongyeong-si
    Transportation
    Travel To Korea
    US State Dept

    RSS Feed

Currently wandering around Daehan Minguk! ​

IG: "National Ginagraphic"

    Hit me up: 

boing!!