The section in the article on jet lag mitigation was extremely confusing -- the author wrote of evening light and morning light but was unclear which time zone he was referring to.
Can someone explain a bit more clearly? If someone is traveling from SF to Europe or SF to Asia, when should melatonin and light be used optimally?
I don't know what the author is saying. His example of NYC to Rome is flying east and he recommends darkness in the morning.
But then 2 paragraphs later, he says "Travel east and you’ll need morning light".
I find the entire article hard to read, but I am pre-coffee right now.
I find that I can go one night with minimal sleep and function just fine during the next day. So if I was going from NYC to Rome, I'd lift the shades in the early morning in Rome to make sure I'm super tired by the evening and go to bed at the correct time.
Not sure what is optimal, but I find melatonin 30min before the normal bedtime in a new country helps a lot (3mg day one, 1-2mg days two and three; 3 days total).
Interesting point here, if you search old HN discussions you can find a reference, but 200-250ug is the effective dose for melatonin, and larger amounts have a slightly decreased effect. I know it's never sold this way, but it's something you might want to experiment with (quartering 1mg pills or taking a few drops of a 10mg/ml liquid works well here).
Can someone explain a bit more clearly? If someone is traveling from SF to Europe or SF to Asia, when should melatonin and light be used optimally?