Melatonin is a hormone produced by the pineal gland that is primarily responsible for our circadian rhythm (sleep and wake cycles). The single best way to adjust to a new timezone is to take melatonin, in the right forms and dosages, as it no only helps you sleep but signals to the body when the new nighttime is. This form of melatonin is absorbed quickly, signlaing to the body that it is now nighttime/bedtime.

At bedtime (or 20-30 min beforehand) on day 1 in the new timezone, take: 1-2 capsules for time changes of 2-4 hours, 3 capsules for time changes of 5-7 hours, 4 capsules for time changes of 8+ hours. Then, reduce by 1 capsule each subsequent night. Although you may be taking several capsules, these dosages are still quite small compared to common melatonin products sold in stores (e.g., 5 or 10 mg).

This particular product releases melatonin gradually over the course of six hours, helping you to stay asleep. Taking this along with immediate-acting melatonin is the best way to adjust to a new timezone.

Along with immediate melatonin (above), take this extended release form in the same manner: 1-2 tablets for time changes of 2-4 hours, 3 tablets for time changes 5-7 hours, 4 tablets for time changes 8+ hours. Reduce by one tablet each night after arrival.

As I cover on the Sleep page, the blue spectrum of light communicates to the brain that it is morning, which can result in a shutting down of melatonin production and an increase in cortisol. Giving your brain the right signals of time of day is especially critical when traveling to new time zones. Unfortunately, airplanes and airports are often full of bright fluorescent and LED lights, which are high in blue light. Glasses with orange-tinted lenses effectively block the blue spectrum of light.

Wear these glasses for 1-2 hours prior to bed for the first few nights in a new timezone. Also, wear them in the airport and on the airplane if it is nighttime in the timezone you are traveling to. Then, try to get some sunlight in the morning upon your arrival!

Oil of Organo is a potent natural antibacterial and antifungal. It be a a real lifesaver if you eat something dicey or otherwise get traveler's diarrhea. I always travel with it.

If you come down with food poisoning and/or traveler's diarrhea, take 4-6 drops in a full glass of water, and repeat every few hours until the issue is gone. Also, you can take 1-2 drops in water preventatively when eating street food or other food that you are unsure of.

S. Boulardii can be quite effective at crowding out species of bad bacteria. Can be used in combination with Oil of Oregano for food poisoning / traveler's diarrhea.

Take 1-2 capsules on an empty stomach, at least an hour away from when you take the oil of oregano.

Blocking out light is critical to good sleep, which is especially hard to achieve while traveling. This mask produces a complete blackout, especially helpful in hotel rooms, etc. where you can't control how much light the rooms gets at night. I highly recommend it. It may take a couple of nights wearing it to get used to it, but it's well worth it!

Wear while you sleep.