Conquer Jet Lag with Light and Melatonin
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- Опубликовано: 1 июн 2024
- Roger Seheult, MD of MedCram demonstrates how to crush jet lag without prescription medications. See all Dr. Seheult's videos at: www.medcram.com/?Y...
(This video was recorded on June 19th, 2023)
Roger Seheult, MD is the co-founder and lead professor at www.medcram.com/?Y...
He is Board Certified in Internal Medicine, Pulmonary Disease, Critical Care, and Sleep Medicine and an Associate Professor at the University of California, Riverside School of Medicine.
LINKS / REFERENCES:
Jet Lag (P & T) | www.ncbi.nlm.nih.gov/pmc/arti...
Alleviation of jet lag by melatonin: preliminary results of controlled double blind trial (BRITISH MEDICAL JOURNAL) | www.ncbi.nlm.nih.gov/pmc/arti...
Melatonin for the prevention and treatment of jet lag (Cochrane database of systematic reviews) | pubmed.ncbi.nlm.nih.gov/12076...
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#jetlag #light #melatonin
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Well done, as usual. I'm a now retired international airline captain. LA to London (LHR) was one of my main routes. I can confirm every point you made. Unfortunately, as a pilot, I could never benefit from the knowledge, because I was only there a day, and then had to fly back. It was brutal on the body.
Thank you for your many years of service. Can I ask which carrier you flew?
@@Medcram Thank you. I retired after 37 total years with the "company," with a perfect safety record, and the last 13 years were as a Boeing 777 captain based in LA. I'm so proud of "the company," but they are extremely strict about social media posting and threatened me with termination for a "pro-company" post on social media (shameful). As a retiree, they can still take away my retirement benefits. About the most I can say is, "one of the big 3" (and a major hub in ORD (leaving it 1 of 2. lol). Cheers
@@CaptainSteve777 - have a nice evening, captain! Greetings from Poland!
@@dancolombo6050 Thank you! Greetings from Los Angeles, USA!
@@CaptainSteve777Thanks. I ask because my first airplane flight was in May of 1988 on a British Airways 747 named the “City of Lancaster”. We lost an engine on the way from LAX to Manchester and instead landed at Gatwick. Everyone safe. Thank you for your service! I hope you are enjoying your retirement.
Suggestion:
Put up a short version with just (what to do when) for lay people like myself
Thanks Doctor!
Hi Doc, I have researched and through trial have found that food is a very powerful cue as well. When I extend my usual nightly fast by not eating during most of the flight (maybe just some snacks after takeoff) and then only break my fast (get it, breakfast?) in the morning of the new time zone, it's been a huge game changer.
Moral of the story, what I do is to eat very light on the plane, and then ensure that I have no food for at least 15 hours (will be different for different folks) with breakfast being my 1st calories of the vacation. I have to say that this has been foolproof and is very easy since I don't really have to do much to keep track of anything else, such as worrying about the light exposure when I arrive. And the nice part is that each person can tweak this method to see how much you can get away with. When I first tried this, I ate nothing on the plane. Now I know I can eat (more importantly drink, lol) and still have the desired results. Love the channel, btw!
Yes food is also powerful
Loving the actionable content
Thank you for sharing and very helpful.
Thanks mate
As a flight attendant, I lovve this! Thought the sunglasses idea was great
This was so timely. It usually takes days for me to recover from jet lag. This is very helpful. Thanks!
Great video, thank you! I just traveled to Europe and back. I used your suggestions and it was my BEST TRIP EVER for managing jetlag.
I took the smallest amount of melatonin 0.5mg and was nauseous for 24 hours later.
Decided I would rather put up with the jetlag.
Thank you for the glasses tip.
Will try it soon
Thats not the smallest dose. Here in brazil its a superdose prohibited even... the onky dose alowed is 210 mcg or 0,2 mg. Your body does not produces more than this
I would be very interested in your thoughts on a similar strategy for switching to night shift, from a day shift
Could have used this on my Tokyo trip earlier this month
Thank you for a very informative video. I have experienced jet lag flying east. This was normally between East Asia and the US. Flying west I would always depart from LAX or one of the other airports with non-stop flights to east Asia within 90 minutes of Midnight. I would land in Korea or Taiwan at roughly 6:00 AM. I had almost no jet lag. It was coming back to the US from East Asia that resulted in days of jet lag. I wish that I had seen your video while I was travelling frequently to and from East Asia.
Melatonin is actually perscription medication in my country.
Very interesting video Doc! Having experienced jet lag quite a few times in the past, mostly armed forces related, it's definitely not fun. Wish that this information was available to me way back when! Hope that all is well on your end! 👍👍
Great video.
Can you pl. Make a video of circadian rhythm of blind or born blind and kind of blind which have lost their eyes later
As a retired military aviator, I was always aware I bucked the norm. I always found it easier going East about, ie into shortening days - an early bedtime (circadian clockwise) was easy. West about was always a nightmare, because having stretched my day, my sleep pattern just reset, and I'd not be able to sleep at local night time. I was always one of the last survivors at parties, and a member of the small cohort who made it through to breakfast the next day - and I normally wouldn't get sleepy until the following night. I often wonder too, how your time of departure affects jetlag, tho of course a principle difference here will be whether your working, or a passenger - who can take a long kip if they feel like it.
Dr. Campbell dosen‘t update yesterday, but also you...when‘ll the talkshow update Dr.Seheult? that make we a day!! :)
Great!
Thank you for good advice which we will soon use when fast forwarding our watches 9hr returning home from grandparent duty here in Silicon Valley. But please help me understand a circadian rhythm that wakes me up at 2:30-3:00 am whether here or back home. If sleep is non-negotiable then this phenomenon is surely unnatural.
Fanastic video BTW!
Thanks!
Very interesting. I usually get worse jet lag traveling from East to West.
Doc, can you make a video on Maleria? Prevention, symptoms, body's reactions, and transmitters of Maleria.
Do you have a Melatonin playlist and/or video on how to increase your melatonin specifically? Love your content and have seen things here and there on it in various contexts, but having trouble finding the info again.
Check out our website medcram.com or go to our channel and list the videos.
I think people should be very, VERY cautious with melatonin. What few people mention are the potential side effects of melatonin, specifically that it can lead to aggressive behavior or much more aggressive stances in discourse and you will NOT necessarily realize this is happening. Add to this that melatonin is minimally regulated and over the counter melatonin products such as gummies may have significantly higher levels of melatonin than reported on the packaging. Some testing has found OTC products with 5x the stated dose, but these are not prescribed so the melatonin is regulated similarly to flavoring. I have experienced these side effects first hand and only became aware of them in hindsight.
Thank you for emphasizing that
How about social jet lag? Would you recommend daylight lamps in the morning during the winter time?
There may be an issue with this presentation. When its noon on the west coast.of North America its 8pm in UK. The bar graph in the presentation appears otherwise. we shift ahead
Former flight attendant ✈️ and now med student! 😅
Indeed flying internationally can be so harsh. I am so happy to have had the knowledge back then and now of course to understand the circadian rhythm. 🎉
Physiology in the air at its best.
Congratulations on getting to med school! A career in medicine can be a “long haul “ but is rewarding.
@@Medcram you are absolutely right. It has been my dream since childhood and with your insanely good lectures all the acid/base stuff makes so much more sense now 😁
Thank YOU 🙏. I am totally addicted to Medcram 😂. I have even shared with other med students and even physiotherapists and kinesiologists.
Nice video, thank you. Can you recommend several melatonin brands that have 3rd party verification? I've looked at labels of many melatonin brands and they all list melatonin, but not sure to trust, so I would like to make sure I'm getting the right one. Thank you.
Great videos. I have 2 questions. Can these jet lag strategies also work for circadian rhythm disorders (early awakening)? And why the immediate release melatonin? 😊
Yes they can. Immediate release is what signals the SCN.
Hello there.
Im wondering what's ur views on Reiki.
Probably u have heard of that.
Thanks 🙏👍
Based on this information, it would seem that delaying bright light exposure for one to two hours after awakening would tend to support a consistent wake-up time (i.e., not advancing or delaying one's circadian rhythm)? I've been (mistakingly?) seeking bright light exposure shortly after getting out of bed and been finding that I'm falling out of sleep 45-60 minutes or more before my intended wake-up time.🤔
@medcram, hope you can help: you gave guidance - or referred to facts of study that says melotonin starts a few days before travel, but when does the light/dark practice begin? Just the day of flight?
Yes. Do light dark on day of flight but melatonin 3 days before. If going eastward would definitely try to avoid evening light in days before travel to make sure not delayed.
I live in Thailand and recently returned from an 18 day visit to the US. I seem never to have a jet lag problem flying east from Asia to the US. Returning from the US to Thailand resulted in a week of jet lag. The travel time each way is about 22 hours. The complicating factor is that I am very good at sleeping on planes. For this trip I got about 8 hours of sleep during the 22 hrs of travel time.
Interesting.
I'm in japan, going to California in four days. I will start taking the 5mg melatonin at 10 a.m. (1800 cali time) each day starting three days prior to return flight. But the bright light part of it: 6 hours of bright light starting at 8 a.m. plus x=16 hours is midnight here....). Is that what the study recommends? getting bright light starting at midnight in japan? and when does the bright light exposure regimine start?
thank you!
I am glad you covered this topic 🙂
What about those in Norway 🇳🇴, where the sun doesn't set during summer. They even have midnight golf. And during winter, there was hardly sunlight. Did their body adopted over the years?
Good points! Not sure that practically effects those with jet lag other than what we covered.
I have mostly flown from the southern hemisphere to northern and back western route or eastern route 24 flights usually
24 hour
I'm confused by the recommendations at 17:53. 1. Why does the avoid bright light period start at 8-10pm + x instead of 6-8pm + x? 2. then you say at 17:59 that 8pm + x in this case would be 6am when actually it would be 4am. So per your recommendation in this scenario one wouldn't be avoiding bright light until 10pm of their current circadian rhythm. Wouldn't it be better to start avoiding light at 6pm of your current rhythm and move that earlier everyday? Also would it make sense to take the Melatonin an hour or two earlier everyday and do it around 6pm of your current rhythm? Other than that this was very educational and extremely useful if it works. I'm returning from Asia to CA where x=10. Thank you!!
You could do those things, but the greater affects of looking at light in the evening and delaying your circadian sleep occurs at 10 PM, not 6 PM.
If you’re going east, then I would highly recommend taking melatonin before you go, and after you arrive as stated in the video.
Back to back night shift as a resident, the schedule turns out to be mimicking the jet lag and lots of sleep deprivation
I wonder how much affect blue light glasses instead of sunglasses.
ive been traveling westward most days, by a half hour to an hour
I thought melatonin wasn’t regulated (like all supplements) and most brands didn’t even have any melatonin. I got this info from Dr Greger’s channel. He recommended kiwis, tart cherries, goji berries, lettuce and pistachio nuts for quality sleep.
All of these need to be avoided by those with food sensitivities see histamine intolerance. Also look up salylicylates and oxalates on Medical sites ( peer reviewed )
Try Sydney to LA or NY...
I am about to travel from Geneva to Sydney Australia I am leaving London 6.40pm stopping in Shanghai 1.10pm then waiting 7.3 hours in Shanghai then leaving Shanghai 8.45pm and arrive in Sydney at 10.00am I am confused what to do once I land Can you guide me please
I am confused as to when to take melatonin on Eastward travel. Traveling to Europe from the EAST coast. Do I take it at "bedtime" European time during the flight, which would be quite early?
No. Take it about 1800 Eastern standard time while you’re still on the east coast for three days. Then you can take it before retiring when you get to Europe for four more days.
Can you explain dengue fever vaccine?
Does Daylight saving time changes affect the daily circadian rhythm schedule you described? Or is high noon vs 1300 hrs no real difference?
Try to get an evening flight that will land you in the morning in Europe. Sleep the night before your flight like normal and then sleep on the plane the next evening and then start your next day in Europe with some coffee and immediately go out after dropping your bags to sightsee. Go to bed earlier that night. Take the smallest dose of melatonin (1mg) You will adjust. I live back and forth from Texas to Paris and if you do this your body will adjust easily. They don’t wake you up at 6:30. Maybe an hour and a half before you land they will pass out little breakfast but no one is opening the windows until descent.
Just tell me protocol for going east, pls
It’s there at the end.
Maybe blue blocker glasses can substitute for melatonin
Why not time realease?
Doesn’t affect the signal as well.
@@Medcram in my anecdotal experience the optimal way to take melatonin is taking at 19 pm and another small dose at 22 just before laying down. only 300 mcgs
why no high-fat, no-sugar diet?
How can an individual who only works night shifts from 8pm to 8am every night be able to mimic the ideal environment for our circadian rhythm?
Circadian rhythm is not set in stone to the “normal” (ordinary) hours such as those specified in the video. If you have your own regime, even if in reverse to the ordinary hours, that’s what your personal CR is tuned to. The studied shift in regime that is detrimental to CR is ~2 hours. So, it’s changing the stable regime, esp. abruptly, that is bad for CR, not really the stable regime set to “abnormal” hours. However, you may not be getting sunlight enough to keep your mood good, plus as a [controversial] source of vit.D. Have a stable regime, enough quality sleep (dark room, sleep mask), enough physical activity - then your personal CR will be fine. Talk to yr health provider about vit.D intake. And, if in yr part of the world you don’t really see the sun with such regime, or anyways kinda miss it, there are “light therapy lamps” which mimic the sun. Try to use blue-light-blocking glasses in the preceding ~2 (or more) hours before you go to sleep, esp. if by that time the sun is already up, to let your brain set in sleepy mode.
You dont need Melatonin for that. Bromacepam 1.5mg works just as well.
0:00: ✈ Learn how to crush jet lag without prescription medications by understanding when to expose your eyes to bright light and using melatonin.
3:47: 🌞 Our circadian rhythm aligns with the external environment, with sleep at night and activity during the day.
5:43: ! Light exposure at different times of the day can advance or delay the Circadian rhythm.
8:25: 🌍 Adjusting circadian rhythm when traveling to different time zones.
11:34: 🕶 Wearing sunglasses in the morning and getting bright light exposure in the afternoon can help adjust your circadian rhythm when traveling.
13:49: 💡 Taking melatonin at a specific time can help alleviate jet lag symptoms.
16:41: ✈ When traveling westward, delaying the circadian rhythm can help reduce jet lag.
Recap by Tammy AI
melatonin saves ua from airplane vomit. 3 kids, multiple flights, multiple episodes. Padt 2noverseas flights, 5 to 50mg melatonin, no issues with motion sickness
If you are going from LA to London then not only is your day shifted but your day length will also likely to be quite different (depending on time of year) as you have also gone a considerable amount north.
This is interesting but I think you should address excess deaths after the rollout. Nearly 100,000 dead in one year in the UK alone. Far outstrips deaths from the virus.
We did: ruclips.net/video/-ZI7dwldSR0/видео.html
He lost me at around the 9 min mark, it seemed to be contridicticting what he had just said wtf?
Suffering from white lung disease🥴😉🖐👋✌️Saludos!!♥️♣️♠️♦️🀄️
Why are gas station GORILLAHORNET RAGE caffeine pills not mentioned here?
The westward travel thing doesn't make sense
Xanax while flying. Adderall when you land
So you guys get a spike in views at 830am?
Jets cannot be pressurized adequately at altitude which causes hypoxia That is the main cause of jetlag,
Nope. Hypoxemic hypobaria causes it’s own set of symptoms distinct from jet lag.
@@Medcram Schmendrik,Just because your mother told you you’re a genius it doesn’t mean it’s true.
@@regalite3 You should repeat this in the mirror to yourself daily. ☝The irony might sink in... 😂
@@Medcram Oh yes - you should try pressure breathing when the cabin pressurisation fails....Indeed a whole bunch of other stuff and nowt to do with jetlag.
If you travel straight north or south regularly (i.e. in the same timezone) you would know that what you said just isn't true at all. The Sydney to Tokyo flight and vice versa is easy to handle for me despite it being very long because there's only a one hour difference between the cities.
Woohoo HOT TAKE… the earth is round?!