If you have trouble falling asleep, consider melatonin. This hormone found in the pineal gland of the brain regulates our biological clock. Its secretion is stimulated by the onset of darkness, which initiates our normal sleep cycle. Using melatonin as a sleep aid causes an increase in quality sleep as well as dreaming in most people, but otherwise supplemental melatonin has no known side effects and may even enhance immune function. It can be effective for jet lag – try 2.5 mg of melatonin under the tongue (look for a sublingual tablet) at bedtime at your destination. For regular use, recent studies have indicated that much lower doses (.25 to .3 mg) are actually more effective. High doses of melatonin (up to 20 mg a day) may be a useful adjunctive treatment for metastatic cancer, but more research needs to be done to ensure that high doses are safe when taken over the long term.

Realize that most melatonin supplements are immediate release products, aiding in falling asleep. If you are one that falls asleep easily, but has issues staying asleep, consider looking for a controlled-release version to help during your disruptive time

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