Having done (too) many studies on sleeping problems/disorders, this is what I understand about the subject. Please forgive the un-organised setup, off the top of my head....
Melatonin was initially marketed in the Netherlands as a food supplement, but then it was found to work too well and had to be registered as a substance for which you need a prescription. (ie-see a dr. first.) Still available over the counter, but now with a max. of 0.1 mg per pill.
It is a hormone related chemical, which your body starts producing when it gets dark, with a max. just past midnight.
In testing it was found that subjects taking o.1-1mg took shorter to fall asleep.
Some tests show that healthy individuals may/will suffer from an irregular day/night pattern as a consequence.
Dosage: up to 700 mg/day has been tested on cancer patients which seemed to prolongue life.
Some studies say that long term usage will cause your body to start producing less melatonin, which will stay less even after stop of taking it.ie irreversable damage.
usually taken 2 hrs.b4 sleep.
Seems to help people with delayed sleep phase syndrome. (fall asleep in early morning and sleep till late morning-early afternoon)
Normally start taking it 3 days b4 taking long trip or ico. airline crews, the day of your trip.
35% of the people in the western world suffer from sleep irregularities/problems. That % is probably quite a bit higher in our profession.
If you suffer from-have been for more than 6 mths.-sleeping probs.: see your dr.
There are too many syndromes, disorders, probs, etc.There are also many solutions. Pills usually isn't one of them. Sleeping pills shouldn't be taken for more than 2 weeks.
Studies on melatonin aren't conclusive yet, so moderation is def. advisable.
If you are starting to get messed up because of a lack of sleep or can't sleep anymore:
Spend lot's of time outside in the sun (OK, maybe move to the caribbean) biking-walking- like a mini light therapy
Set your alarm clock to go off 7 1/2 hrs. after you hit the sack-(preferably the same time each night) should produce results after a week
Use your bed only for sleep or...., but not to watch tv, etc.
Cut out alcohol, no coffee in the PM, no thee or chocolate at night. no nicotine.
Don't eat too late, nor too fat or too sweet.
Some more things you can do, but most of them impossible when flying irregular scheds. or through timezones.
OK, put in a bit too much and off subject, but it is such a prob. in our line of work.
Sleep well, you need it.
PS For delayed sleep syndrome chronotherapy is also used. Go to bed at 2 am, next night 5 am, next 8am, etc. When 11 pm is reached after 6 days, keep going to bed at 11pm. for a few more nights and everything should be back to normal.
[ 19 January 2002: Message edited by: vmo ]</p>