#3. Melatonin For Sleep
Melatonin is a natural hormone that helps regulate the sleep-wake cycle (circadian cycles). Studies show that melatonin not only helps some people fall asleep, but also enhances the quality of sleep.
“Melatonin comes in two forms – extended release and immediate release,” says Plank. “If you tend to wake up in the middle of the night, you may want to take extended release before you go to bed. If you have trouble falling asleep, try immediate release.”
Also, “melatonin supplements can be effective in treating certain sleep disorders, including jet lag,” says Avidan. But studies suggest you must time the melatonin you take carefully to help with jet lag.
On the day you depart, take melatonin when it is bedtime at your destination. Continue taking it for several days. It works best when traveling eastward and when crossing four or more time zones.
A few cautions: Melatonin is considered generally safe for short-term use. However, there have been concerns about risks of bleeding (especially in people taking blood-thinners like warfarin). There also is increased risk of seizure, particularly in children with brain disorders.