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Every frequent traveller, who undergoes a time zone jump every now and then knows about jet lag. It is predictable, and most of all, annoying downside to flying to different parts of the world. But luckily, there are ways to minimize the time it takes your body to rewind its internal clock. The simplest, and most effective being melatonin supplements.

What is Melatonin?

According to Webmd experts, melatonin is a hormone found naturally in the human body that controls the body’s internal clock. At night when it begins to get dark, the human body will produce more melatonin to signal that it is time to prepare for sleep. Daytime has the opposite effect, as the light decreases melatonin production and signals the body to wake up.

Melatonin supplements are mainly in pill form. But, can also be found indissoluble forms, which must be placed in the cheek or under the tongue. These forms enable the body to immediately absorb the extra melatonin.

These supplements are often used to cure jet lag. And for adjusting the sleep cycle of those who work alternating night and daytime schedules. According to Webmd, Melatonin supplements can also be used for those deprived of sleep due to insomnia (the inability to fall asleep), delayed sleep phase syndrome (DSPS), attention deficit-hyperactivity disorder (ADHD), various cancers, and dementia.

How Melatonin Works

Those who specifically have jet lag have trouble falling asleep when they return home because when the time zone changes so does the time it begins to get dark. And this confuses the body when attempting to urge you to fall asleep. Melatonin supplements fix jet lag by providing one’s body with the extra dose of melatonin it needs to prepare for sleep.

By taking melatonin during the time you wish to fall asleep, you are adjusting your internal clock. And encouraging your body to release its natural melatonin at this adjusted time each night.

Read More: A Simple Method for Overcoming Jet Lag

Suggested Dosage

According to Dr. Oz, taking 0.3 – 1 mg of melatonin 90 minutes before you go to bed will allow your brain to recognize the melatonin you took and make you feel sleepy.

It is important not to take too much melatonin because since it is a powerful hormone, and the body already has a natural supply, it may eventually begin to have the reverse effect. It may begin to disrupt your sleeping pattern, rather than fix it. Taking too much may also make you feel groggy. It could also make your body believes it is still night time, and make it harder to wake up in the morning.

You should not be taking melatonin at a late time during the night. Doing so will adjust your internal clock in the wrong direction. It will make your body believe 11 pm or 1 am is when it begins to get dark. And this will lead to more sleep problems.


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