The Science of Jet Lag (and how to beat it)
Автор: BrainCraft
Загружено: 2019-09-23
Просмотров: 39568
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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/DEP...
More information on melatonin: https://www.med.upenn.edu/cbti/assets...
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_trave...
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/arti...
REFERENCES 📚
It’s generally easier to travel west than east
https://opus.lib.uts.edu.au/bitstream...
How jet lag impairs major league baseball performance:
https://www.pnas.org/content/pnas/114...
What works for jet lag? A review
https://www.sciencedirect.com/science...
Circadian Rhythms vs Body Clocks
https://www.nigms.nih.gov/education/p...

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