Melatonin therapy for jet lag?

what is the best way to treat jet lag after long East West flights. Is melatonin useful? When? How much? any research to document efficacy?

melatonin is effective at 3mg plus max on bottle, however its best to take it 2 hrs before flying

I travel regularly (I average 9 hour flights), and at first I got crippling jet lag that made me lose an entire day to recovery. Now, I take a tylenol pm (1/2 dose, one pill) and drink one of those "single-serve" bottles of red wine. I'm out like a light the whole trip and wake up refreshed and ready.

Last trip I actually went free-climbing the day after I landed and I did great. It may not be the most pc of answers, but it sure works.

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