Channel: BrainCraft

Category: Education

Tags: educationbehavioral sciencevanessa hillket lag sciencebodypsychology of jet lagbrain craftsleepingnessy hillsleepstop jet lagpsychologybrain sciencecircadian rhythmcan't sleepscience of jet lagbehaviorbraincraftmindsleep cyclesbiologyneuroscienceget more sleephealthjet lagjet lag psychologybraincognitivesciencebeat jet lagbehaviourjetlagfall asleep

Description: I'M DOING A LIVE SHOW IN NYC 👉 caveat.nyc/event/drink-and-learn-wvanessa-hill-from-braincraft--9-21-2019 Try Skillshare for 2 months, for FREE! 👉 skl.sh/braincraft5 MY PATREON: patreon.com/BrainCraft And please consider SUBSCRIBING to BrainCraft ow.ly/rt5IE (and ring that bell 🧠) My Instagram instagram.com/nessyhill | Twitter twitter.com/nessyhill Music by Epidemic Sound: epidemicsound.com/creator 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: cochrane.org/CD001520/DEPRESSN_melatonin-for-the-prevention-and-treatment-of-jet-lag More information on melatonin: med.upenn.edu/cbti/assets/user-content/documents/Burgess_UsingBrightLightandMelatonintoReduceJetLag.pdf 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. who.int/ith/mode_of_travel/jet_lag/en 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. ncbi.nlm.nih.gov/pmc/articles/PMC3086113/pdf/ptj36_4p221.pdf REFERENCES 📚 It’s generally easier to travel west than east opus.lib.uts.edu.au/bitstream/10453/114781/1/Greater%20Effect%20of%20East%20vs.%20West%20Travel%20on%20Jet%20Lag%2c%20Sleep%2c%20and%20Team-Sport.pdf How jet lag impairs major league baseball performance: pnas.org/content/pnas/114/6/1407.full.pdf What works for jet lag? A review sciencedirect.com/science/article/pii/S1087079218300029 Circadian Rhythms vs Body Clocks nigms.nih.gov/education/pages/factsheet_circadianrhythms.aspx