Melatonin and jet lag: an evidence -based consideration

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Melatonin und Jetlag: Eine evidenzbasierte Betrachtung Jetlag ist ein Zustand, der auftritt, wenn sich die innere Uhr einer Person nicht schnell genug an eine neue Zeitzone anpassen kann. Reisen über mehrere Zeitzonen hinweg kann zu einem gestörten Schlaf-Wach-Rhythmus führen und Symptome wie Müdigkeit, Schlaflosigkeit, Konzentrationsprobleme, Stimmungsschwankungen und Verdauungsprobleme verursachen. Eine mögliche Lösung, um die Anpassung an den neuen Zeitplan zu erleichtern, ist die Verwendung von Melatonin. Diese evidenzbasierte Betrachtung untersucht die Auswirkungen von Melatonin auf den Jetlag und gibt einen Überblick über die aktuellen wissenschaftlichen Erkenntnisse. Was ist Melatonin? Melatonin ist ein natürliches Hormon, das in der Zirbeldrüse im Gehirn …
Melatonin and jet lag: An evidence -based view jetlag is a condition that appears if the inner clock of a person cannot quickly adapt to a new time zone. Travel across several time zones can lead to a disturbed sleep-wake rhythm and cause symptoms such as tiredness, insomnia, concentration problems, mood swings and digestive problems. A possible solution to make it easier to adapt to the new schedule is the use of melatonin. This evidence -based consideration examines the effects of melatonin on jet lag and gives an overview of current scientific knowledge. What is melatonin? Melatonin is a natural hormone that in the pineal gland in the brain ... (Symbolbild/natur.wiki)

Melatonin and jet lag: an evidence -based consideration

Jetlag is a state that occurs when the inner clock of a person cannot quickly adapt to a new time zone. Travel across several time zones can lead to a disturbed sleep-wake rhythm and cause symptoms such as tiredness, insomnia, concentration problems, mood swings and digestive problems. A possible solution to make it easier to adapt to the new schedule is the use of melatonin. This evidence -based consideration examines the effects of melatonin on jet lag and gives an overview of the current scientific knowledge.

What is melatonin?

Melatonin is a natural hormone that is produced in the pineal gland in the brain and plays an important role in regulating the sleep-wake rhythm. It is usually produced in times with little light and signals to the body that it is time to rest and sleep. Melatonin also plays a role in adapting the body to different environmental conditions, including adaptation to different time zones during travel.

How does melatonin work when adjusting to a new schedule?

When we travel to a new time zone, our natural production of melatonin may not be in line with the new daylight and darkness patterns. This can lead to sleep disorders and other Jetlag symptoms. Taking melatonin as a nutritional supplement can help regulate the sleep-wake rhythm and to facilitate adaptation to the new schedule.

melatonin is usually taken about two hours before going to bed. It helps to shorten the sleep time and improve the quality of sleep. By taking melatonin shortly before going to bed, the body can be prepared for the new sleep-wake rhythm.

Current scientific knowledge

The use of melatonin at Jetlag is a widespread topic in research. Several studies have examined the effectiveness of melatonin in reducing the symptoms of jet lag. In a study from 2002, researchers found that melatonin could make it easier to adapt to different time zones and to shorten the falling -up time. Another study from 2013 confirmed these results and added that melatonin could also improve the quality of sleep.

However, there are also studies that show mixed results. Some studies have not found any significant improvements by taking melatonin. It is important to note that the effectiveness of melatonin in jet lag depends on various factors, such as individual sensitivity, travel distance and the exact dosage. Further research is necessary to examine these factors more precisely and to confirm the effectiveness of melatonin in jet lag.

frequently asked questions (FAQs)

1. Is melatonin a prescription medication?

No, Melatonin is available as a dietary supplement without a prescription in most countries. However, it is recommended to consult a doctor before taking melatonin, especially if you take other medication or suffer from certain health conditions.

2. What is the side effects of taking melatonin?

melatonin is usually considered safe if it is taken into the recommended dosage. Some possible side effects can include headaches, dizziness, nausea, drowsiness the next day and temporary disorders of the menstrual cycle. In the event of long -term use or in high doses, further side effects can occur.

3. Is there a recommended dose of melatonin at jetlag?

The recommended dosage of melatonin in jetlag varies depending on individual needs. As a rule, a low dose of 0.5 to 3 mg is recommended about two hours before going to bed. It is important to consider the dosage instructions on the product label or to ask a doctor to ask.

4. Are there alternatives to take melatonin at jetlag?

Yes, there are some alternative methods for coping with jetlag. This includes adapting to the new schedule before the trip, avoiding caffeine and alcohol before going to bed, regular exercise during the day, a healthy diet and avoiding afternoon sleeping at the destination.

Fazit

Melatonin can be an effective solution in coping with jet lag by regulating the sleep-wake rhythm and making adaptation easier to a new schedule. The current scientific findings show that melatonin can shorten the sleep time and improve the quality of sleep. However, it is important to consider the individual sensitivities, travel distance and the exact dosage. Before taking melatonin, consult a doctor to ensure that it is suitable for you. Alternatively, other methods for coping with jet lag can be considered.