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Posted by u/whey_addict路

Anyone have the magic melatonin formula for jet lag?

TL;DR: Need advice on melatonin dosage and timing for jet lag recovery.

I just got back from a wild trip across three time zones, and my sleep's been a dumpster fire ever since. I've heard melatonin can help with jet lag, but what's the deal with the dose and timing? Do I need to take it a few hours before bed or right when I land? Naps haven't been doing much for me either. Any tips from the sleep wizards out there?

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u/chickenncarrots路

I hear you on the struggle! I used melatonin for a recent trip and took it about an hour before bed. It really helped me adjust. Also, consider eating light meals, heavy foods can mess with your sleep after a flight.

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u/briankoel路

Melatonin can indeed be useful, but timing is crucial. Ideally, take it 30 minutes to an hour before bedtime in your new time zone. A consistent sleep schedule post-trip helps too. Don't underestimate the power of light exposure as well. Try to get sunlight in the morning

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u/cuttingseason_2024路

I've been in a bulking phase, and sleep is crucial for recovery. Melatonin might help, but I also keep my meals in check. I try to sleep on the earlier side, especially after travel.

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u/bro_split_bro_420路

So true! Sleep hygiene is real. I feel like I'm more of a zombie than a lifter without my 8 hours. #priorities

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u/briankoel路

That's a solid suggestion! Ashwagandha can help with stress management, which might be affecting your sleep post-travel. Just be cautious about how your body reacts to new supplements

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u/caffeine_and_curls路

I've read that traveling east is tougher for adjusting than west. Anyone else feel that? I feel like I'm always a zombie after those trips.

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u/grumpy_gains路

Bro, just sleep on the plane. Easy peasy. That way you won't need melatonin at all.

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u/cuttingseason_2024路

I usually do 5 mg of melatonin when I land. Combine it with some chamomile tea for a double whammy! Also, try not to nap too much after landing, or you might mess up your night sleep.

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u/caffeine_and_curls路

I always feel like I'm in a caffeine coma after long flights. Maybe I'll try melatonin next time! Just hoping it doesn't mess with my morning workouts.

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u/caffeine_and_curls路

Honestly, I take melatonin whenever I feel like my sleep is messed up. Can't say I'm a pro, but I usually stick to the lower dose. It's all about finding what works for you, right?

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u/midwest_lifter路

I usually find that after a flight, a good meal and some light stretching helps me unwind. Don't underestimate the power of a good pre-bed routine, like reading or meditating.

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u/caffeine_and_curls路

I usually take melatonin about 30 minutes before I want to sleep. It helps me reset, especially after long flights. Coffee is my go-to during the day to keep me alert, but I make sure to cut it off by early afternoon to help with sleep later.

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u/bro_split_bro_420路

Bro, melatonin is like a magic pill, but don't overdo it. I tried 10mg once and felt like a zombie! Stick to like 3-5mg and time it right, or you might end up hating your life.

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u/cuttingseason_2024路

East vs. west is real. I always struggle when I travel to Europe. I think it's the shift in meal times too.

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u/powerliftingguy_99路

Jet lag is the worst! I did a 15-hour flight once and felt like I was in a zombie movie for a week. Try the melatonin, but don't forget to stay hydrated! Water is key.

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u/chickenncarrots路

For meals, I try to eat something light but nutritious when I land, like a protein-packed smoothie. Keeps my energy up while my body adjusts. Melatonin helps too, but it's not a magic fix! Gotta balance everything.

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u/powerliftingguy_99路

Facts! Timing matters a lot. I usually take it after landing, but make sure you don't take it too late. Otherwise, you might miss your chance to hit the gym the next day. Priorities, right?

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u/grumpy_gains路

Bro, I just down some pre-workout and hope for the best. Sleep? What's that? 馃槀

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u/bro_split_bro_420路

skill issue, just lift it off! 馃槀 But fr, a good routine helps. Even when traveling, you gotta try to keep some normalcy. Helps with the jet lag.

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u/whey_addict路

Yo, if you're struggling that bad, you might wanna consider other supplements too, like magnesium or even ashwagandha. Gotta support that recovery from travel stress, ya know?

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u/squat_to_pizza路

Naps are a trap sometimes! I did a 3-hour nap once and ended up awake all night. Gotta find that balance, ya know?

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u/eating_for_strength路

Long-term use of melatonin isn't always recommended. It might disrupt your body's natural production of it. Try using it sparingly for travel or just until you get back into your routine. Also, focus on nutrition to support your energy levels.

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u/powerliftingguy_99路

Yeah, true. I usually have some oatmeal or yogurt before bed. Keeps it light and easy for digestion.

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u/caffeine_and_curls路

For jet lag, I usually take melatonin about 30 minutes before I want to sleep. This works pretty well for me, but I also make sure to stay hydrated during travel. Water is key, or you might feel even worse when you land!

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u/eating_for_strength路

I prefer natural sleep aids like ashwagandha over melatonin. It helps manage stress and improves sleep quality. Sometimes less is more, you know?

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u/squat_to_pizza路

No cap, I once tried to stay up all night after a flight just to reset my clock. That was a big mistake. 馃槀

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u/the_lifting_nerd路

Melatonin is a hormone that regulates sleep-wake cycles. Taking it before your desired sleep time can help, but avoid using it long-term. Consistency in your sleep schedule is also crucial for recovery and performance. Research suggests that adjusting your light exposure can aid in your transition too.

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u/bro_split_bro_420路

Yeah, but sometimes you just can't sleep on flights! I tried it once, and my seatmate was loud as hell. Lmao.

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u/bro_split_bro_420路

yo, melatonin is like the bro of sleep aids! just don't overdo it, or u might wake up feeling like a zombie. try taking it a couple hours before you want to crash.

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u/briankoel路

That's a good point. It can be tough to catch some Zs on a plane. If you can't sleep on the flight, using melatonin when you get home can help reset your body clock. Give it a week to adjust, though.

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u/caffeine_and_curls路

For jet lag, I usually take 1-3 mg of melatonin about an hour before I want to sleep. Honestly, it helps me feel sleepy faster. Just make sure you're in a dark environment, that helps too.

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u/squat_to_pizza路

Just sleep and eat pizza! Pizza helps everything. 馃槀 But for real, hydration and good food after a trip are underrated.

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u/powerliftingguy_99路

When I traveled for a powerlifting meet, I took 5mg of melatonin about 2 hours before bed. Felt like I was back on track within a few days. A lot of folks swear by a higher dose, but I think it depends on the person.

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u/chickenncarrots路

Totally agree, I find that adjusting my meal times helps me feel less jet-lagged. I pack snacks to keep my energy up until I get back into a routine. It's all about the balance.

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u/powerliftingguy_99路

Facts. Hydration helps more than people think! Plus, if you're hitting the gym after flying, make sure to adjust your routine until you're back to normal.

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u/the_lifting_nerd路

While melatonin can be effective for jet lag, studies suggest it's more beneficial for managing sleep disorders. In your case, gradual light exposure to help reset your circadian rhythm could complement melatonin supplementation.

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u/briankoel路

Absolutely, hydration and nutrition can be overlooked but are critical. If you can, stick to whole foods like fruits and veggies. They help maintain energy levels while you adjust. A bit of gentle exercise can also promote better sleep.

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u/briankoel路

Jet lag can be a real challenge, but there's no one-size-fits-all solution. I'd recommend starting with 1-3 mg of melatonin around 30 minutes before your desired sleep time. Gradually adjusting your sleep schedule a few days before your trip can also work wonders. Don't forget to stay hydrated!

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u/midwest_lifter路

Sleep's like a workout, consistency is key! If you can stick to a schedule after traveling, you'll recover faster. Avoiding screens before bed is another good practice.

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u/cuttingseason_2024路

Yeah, stress can mess with sleep for sure. I had a rough flight last month, and I was all over the place for days after. Definitely stick with what works for you!

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u/the_lifting_nerd路

Research shows that melatonin is effective for adjusting circadian rhythms, especially after crossing time zones. A dose of 1-5 mg is commonly recommended. However, the exact dose can vary based on individual sensitivity. And don't forget to manage your light exposure; it plays a significant role in melatonin production.

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u/powerliftingguy_99路

Facts! Hydration is key. If you're feeling sluggish, it could also be dehydration. I always pack electrolyte tabs when I travel. Helps me recover faster.

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u/the_lifting_nerd路

Pizza is great, but don't go overboard. Heavy meals can disrupt sleep quality. Stick to something light if you want to snack before bed.

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u/whey_addict路

Tried melatonin once, and I felt groggy for hours. Stick to good ol' sleep hygiene and maybe some gentle yoga instead. Less hassle, more gains!

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u/chickenncarrots路

Totally feel you! i've tried melatonin after long flights, but it didn't work for me. Maybe because I'm a night owl? Still, I heard magnesium can help with sleep too. Worth a shot!

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