Beating Jet Lag with Melatonin: What You Need to Know

Traveling across time zones can throw your sleep schedule completely off track. That groggy, disoriented feeling you get after a long flight? That’s jet lag—and it can take days to shake. One popular tool many travelers turn to is melatonin, a natural sleep aid that may help reset your internal clock and make the transition smoother.

Here’s how melatonin works, and how to use it effectively to combat jet lag.

What Is Jet Lag?

Jet lag occurs when your body’s internal clock (circadian rhythm) is out of sync with the local time in your new location. It’s most common when flying east or west across three or more time zones. Symptoms can include:

• Trouble falling or staying asleep

• Daytime fatigue or brain fog

• Stomach upset or changes in appetite

• Irritability or mood swings

Your body needs time to adjust—and melatonin may help speed up that process.

What Is Melatonin?

Melatonin is a hormone your brain naturally produces when it gets dark, signaling your body that it’s time to sleep. When you travel to a new time zone, your melatonin production may be misaligned with your new environment, making it hard to fall asleep at the “right” time.

Melatonin supplements mimic your body’s natural hormone and can help signal to your brain that it’s time to rest—even if your internal clock disagrees.

How to Use Melatonin for Jet Lag

Here are some general guidelines for using melatonin to reduce jet lag symptoms:

Time It Right

• Eastbound travel (advancing your clock): Take melatonin 30–60 minutes before your new local bedtime at your destination.

• Westbound travel (delaying your clock): You may not need melatonin, but if you feel sleepy too early, taking melatonin in the early morning can help push your schedule later.

Stick to a Low Dose

• Start with a low dose (0.5–3 mg)—higher doses aren't necessarily more effective and may lead to grogginess or vivid dreams.

Use for a Few Days Only

• Take melatonin for 2–4 nights after arriving to help your body adjust. It’s a short-term solution, not for long-term use without medical guidance.

Combine with Light Exposure

• Light is another powerful signal for your internal clock. Get natural sunlight in the morning when traveling east, and limit evening light exposure when trying to fall asleep earlier.

Who Should Be Cautious?

Melatonin is generally safe for short-term use, but it's not for everyone. Talk to a healthcare provider before using it if you:

• Are pregnant or breastfeeding

• Take medications that affect the brain, blood pressure, or blood sugar

• Have epilepsy or depression

• Are giving it to a child (only under pediatric guidance)

Additional Tips to Minimize Jet Lag

• Start adjusting your sleep schedule a few days before travel if possible

• Stay hydrated and avoid alcohol and heavy meals on travel days

• Avoid naps longer than 30 minutes when you arrive

• Stick to your destination’s schedule right away—eat, sleep, and go outside at local times

Conclusion