Melatonin for jet lag
Evidence supports melatonin for many jet lag cases, especially larger timezone shifts and eastbound travel. It still works best as part of a timing plan, not as a standalone fix.
Timing from research
- Eastbound travel: 2-3 hours before target local bedtime, first 3-4 nights
- Westbound travel: at or slightly after target local bedtime, first 2-3 nights
- Most research uses 0.5-5mg dose range; higher doses do not necessarily work better
- Works best on shifts of 5+ time zones, especially eastbound
Timing matters more than dose. Melatonin helps most when combined with correct light timing and sleep timing, not as a standalone intervention.
When it helps most
- Larger timezone shifts (5+ zones)
- Eastbound travel where phase advances are harder
- First few nights after arrival
- When you also manage light timing correctly
Effects still vary by person and context. On smaller shifts (1-2 zones) or very short trips, melatonin probably does not add much.
Important caution
This site does not provide personal medical treatment or dosing instructions. If you have medical conditions, are pregnant, or take regular medication, consult a clinician before using melatonin.
Check interactions if you use other medications. Melatonin can interact with blood thinners, diabetes medication, immunosuppressants, and others.
Wrong move: taking melatonin at random clock times while also using bright light late at night. Mixed circadian signals usually delay adaptation.
See the research listResearch and Further Reading
- Jet Lag Disorder - CDC Yellow Book (NCBI Bookshelf)
- Jet Lag Disorder (CDC)
- How to Travel the World Without Jet Lag (PMC)
- Interventions to Minimize Jet Lag After Westward and Eastward Flight (PMC)
- Melatonin for the Prevention and Treatment of Jet Lag (PubMed)
- Review of Circadian Rhythm Sleep-Wake Disorders (AASM)
This site gives general circadian-informed travel guidance. It is not medical advice.