Melatonin - has rapid, transient, mild sleep inducing effects and lowers alertness and body temperature during the 3-4 hours after low dose
Eastward travel - early evening (6 pm) treatment before departure for 3 to 4 days and melatonin at bedtime.
Westward travel - melatonin for 4 days at bedtime (11pm or later) - dont take melatonin before you fly.
Shiftworkers - early morning melatonin treatment improves daytime duration and quality if sleep and nighttime alertness. Maybe used to aid afternoon sleep.
Other: Timed exercise, Vit B12 - sensitises the circadian system to light induced phase shifts.
Shift work - basic principles
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