Stop Jet Lag Calculator<\/a><\/p>\n <\/p>\n
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Melatonin Gets Nod for Shift Workers and Jet-Lagged By Michael Smith, MedPage Today Staff Writer Reviewed by Robert Jasmer, MD; Assistant Professor of Medicine, University of California, San Francisco May 01, 2006 Source News Article: CBS News, Fort Worth Star Telegram MedPage Today Action Points Advise patients who ask that the study found melatonin supplements were of little value for chronic insomnia. Note that this study implies the hormone is effective, but only if it’s taken during the circadian day, when the body is not already producing its own melatonin. Review BOSTON, May 1 \u0097 The hormone melatonin, taken during the daytime, can help night-shift workers or jet-lagged travelers catch 40 winks, but it doesn’t seem to do much for garden-variety insomniacs. Melatonin supplements seems to work best when taken when people would otherwise be awake, according to Charles Czeisler, M.D., Ph.D., chief of the division of sleep medicine at Brigham and Women’s Hospital here. But the hormone won’t help garden-variety insomniacs, Dr. Czeisler and colleagues reported in the May 1 issue of Sleep. Oral melatonin helped study participants nod off during the day, when they weren’t producing melatonin themselves, but was no help at night, when their body was already producing the hormone. “These finding have implications for millions of people who attempt to sleep at a time that is out of synch with the brain’s internal clock,” he said in a statement. Melatonin, released by the body during darkness, helps regulate sleep cycles and the circadian rhythm and has long been proposed as a way to help people sleep, but exactly who might benefit and when has been debated, Dr. Czeisler and colleagues reported. The main reason is that the effects of melatonin are much weaker than is exposure to bright light, the primary mechanism that resets our circadian rhythms, so that the effects of exogenous melatonin are hard to tease out, the researchers said. While millions of Americans take the hormone to improve sleep, an extensive review two years ago by the federal Agency for Healthcare Research and Quality said there was only mixed evidence of melatonin’s efficacy. To address the issue, Dr. Czeisler and colleagues conducted a double-blind placebo-controlled study in a private, windowless, sound-isolated suite\u0097free of any obvious time cues\u0097at the Brigham and Women’s Hospital. Thirty-six healthy adults, 18 to 30 years old, spent 27 days in the suite, testing oral melatonin at 0.3 mg and 5.0 mg compared with a placebo in conditions where their normal sleep patterns were disrupted. For the first three days and nights, Dr. Czeisler said, the participants were studied in their normal sleep patterns\u009716 hours awake and eight hours for sleep. Then for three weeks they were placed on a 20-hour sleep-wake cycle\u0097a 13-hour, 20-minute waking period and a six-hour 40-minute sleep period\u0097”simulating a traveler crossing four time zones eastward every day,” he said. Half an hour before each sleep period, they were given either a placebo, or one of the two doses of pharmaceutical-grade melatonin. Analysis showed: Participants sleeping during the circadian night, when endogenous melatonin was present, had an average sleep efficiency\u0097defined as total sleep time divided by scheduled time in bed\u0097of 88%. When endogenous melatonin was absent, participants getting a placebo had a sleep efficiency of 77%. By comparison, when endogenous melatonin was absent, both doses of melatonin improved sleep efficiency to 83%. Melatonin did not significantly affect sleep initiation or core body temperature. “We were able to definitively show in these healthy young adults that the use of melatonin as a sleep aid was only beneficial for sleeping when the body wasn’t already releasing its own supply of melatonin,” said James Wyatt, Ph.D., of Rush University Medical Center in Chicago a co-author. The study is a “landmark,” he said in a statement, because it included data from 24 successive sleep episodes in the same participants, “including over 1,000 sleep recordings, across a full range of circadian phases.” Primary source: Sleep Source reference: James K. Wyatt et al. “Sleep-Facilitating Effect of Exogenous Melatonin in Healthy Young Men and Women Is Circadian-Phase Dependent.” Sleep 2006;29(4):1212-1221. a nap at 3am improved performance and subjectivity but did not improve simulated drive home (Ann emerg med 2006;48:596)<\/p>\n
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Table 2.<\/p>\n
Recommendations for the use of bright light to adjust body clock after time-zone transitions<\/p>\n
*\u00a0Promotion of a phase advance of the body clock\u0086\u00a0Promotion of a phase delay of the body clock\u0087\u00a0Body clock adjusts to large delays more easily than to large advances. This table is based on a Tmin of 0400 h; other values for Tmin would need the times to be adjusted accordingly. For example, an individual with a Tmin at 0600 h should, after a journey across three time zones to the west (see row 1), avoid light at 0400\u00961000 h and seek it at 2000\u00960200 h.<\/p><\/blockquote>\n
For Travel jetlag prevention<\/p>\n
melatonin agonist<\/p>\n
(Lancet 2009;373:482)<\/p>\n
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