What is jet lag?

Jet lag is a common phenomenon that occurs when travelling across several time zones. When we travel east or west, our bodies have to adjust to a new day/night cycle, which can cause a mismatch between the local time and our body's internal biological clock.

Jet lag can lead to symptoms such as fatigue, sleep problems, digestive problems, irritability and loss of appetite. These symptoms can make business or leisure travel very uncomfortable and affect our productivity and enjoyment of our stay.

However, there is a natural remedy to combat these symptoms and help our bodies adapt to a new time zone: melatonin.

What is melatonin?

Melatonin is a natural hormone produced by the pineal gland in our brain. It is often called the sleep hormone because it helps regulate the sleep/wake cycle. Melatonin is generally secreted in the dark and reaches its peak in the first few hours of sleep.

The amount of melatonin produced by our bodies can vary according to our age, our exposure to light and our sleep/wake cycle. Melatonin production decreases with age, which explains why older people often find it harder to sleep. In addition, sunlight can inhibit melatonin production, which explains why we tend to feel more alert and awake during the day and sleepy in the evening.

How can melatonin help manage jet lag?

When we travel across several time zones, our internal biological clock may take a few days to adapt to this new rhythm. This can lead to sleep problems, as our bodies may not be ready to fall asleep or wake up at the local time. This is where melatonin comes in.

By taking melatonin at the right time, we can help our bodies adjust to a new time zone and re-establish a regular sleep/wake cycle. Melatonin is often used as a remedy for jet lag because it can help reduce symptoms and make it easier to adjust to a new time zone.

What are the benefits of melatonin in managing jet lag?

Melatonin offers many benefits for managing jet lag. Here are some of the main benefits of melatonin for those who travel across several time zones:

1. Reduces adaptation time

By taking melatonin, we can reduce the time it takes our bodies to adapt to a new time zone. By regulating our sleep/wake cycle, melatonin can help our internal body clock synchronise with local time more quickly, allowing us to make the most of our stay.

2. Improves sleep quality

The time difference can disrupt our sleep and lead to sleepless nights agitated. By taking melatonin, we can improve the quality of our sleep helping us to fall asleep faster and stay asleep longer. This allows us to recover more quickly from the fatigue caused by travelling and to resume our activities without having to go to bed. sleep disturbances.

3. Reduces symptoms of jet lag

By improving our sleep and reducing the adjustment time, melatonin can also help reduce jet lag symptoms such as fatigue, digestive problems and irritability. This can allow us to enjoy our travels to the full without being limited by these symptoms.

4. Easy to adjust for short trips

Even if we are travelling for a short period, melatonin can be useful in regulating our sleep/wake cycle and helping us to adapt quickly to local time. This can be particularly beneficial if we have important meetings or events planned during our stay and need to be at our best.

5. Helps regulate mood

Jet lag can have an impact on our mood, making us irritable or emotional. By re-establishing a regular sleep/wake cycle, melatonin can help regulate our mood and reduce the mood swings caused by jet lag.

How can I take melatonin to manage jet lag?

It's important to note that melatonin is not a miracle cure for jet lag and its effectiveness can vary from person to person. However, by following these tips, you can maximise the benefits of melatonin in managing jet lag.

1. Consult a doctor before taking melatonin

It is always advisable to consult a doctor before taking any supplements, including melatonin. Your doctor can advise you on the correct dosage and tell you about any side effects or interactions with other medicines you may be taking.

2. Take melatonin at a specific time

It is recommended that you take melatonin a few hours before your local bedtime. This can help regulate your sleep/wake cycle and improve the quality of your sleep. Do not take melatonin during the day as this can disrupt your sleep/wake cycle and make it difficult to adjust to local time.

3. Start with a small dose

It's best to start with a small dose of melatonin, usually 0.5 to 1 mg, and increase gradually if necessary. Remember that the effectiveness of melatonin can vary from person to person and that a higher dose is not necessarily more effective.

4. Use relaxation methods

As well as taking melatonin, you can also use relaxation methods such as meditation, deep breathing or listening to soothing music to help you fall asleep more quickly and get a better night's rest.

In conclusion

In short, melatonin can be a valuable tool for those who travel across several time zones and suffer from jet lag. By taking melatonin at the right time and following a doctor's advice, we can reduce the symptoms of jet lag and make it easier to adapt to a new time zone. This allows us to enjoy our travels to the full, whether for business or pleasure, without being disrupted by the effects of jet lag.