Uploaded September 2019 | Updated September 2026, 2 weeks ago
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Music by Epidemic Sound: epidemicsound.com/creator
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: 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. 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:
pnas.org/content/pnas/114/6/1407.full.pdf
What works for jet lag? A review
sciencedirect.com/science/article/pii/S1087079218300029
Circadian Rhythms vs Body Clocks
nigms.nih.gov/education/pages/factsheet_circadianrhythms.aspx
MY PATREON: patreon.com/BrainCraft
And please consider SUBSCRIBING to BrainCraft ow.ly/rt5IE (and ring that bell 🧠)
Try Skillshare for 2 months, for FREE! 👉 https://skl.sh/braincraft5
My Instagram instagram.com/nessyhill | Twitter twitter.com/nessyhill
Music by Epidemic Sound: epidemicsound.com/creator
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: 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. 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:
pnas.org/content/pnas/114/6/1407.full.pdf
What works for jet lag? A review
sciencedirect.com/science/article/pii/S1087079218300029
Circadian Rhythms vs Body Clocks
nigms.nih.gov/education/pages/factsheet_circadianrhythms.aspx
