Jet Lag Medicine: What Works, What Doesn't, and How to Choose

When you cross time zones, your body’s internal clock gets thrown off—that’s jet lag, a temporary sleep disorder caused by rapid travel across multiple time zones. Also known as time zone change syndrome, it leaves you tired, foggy, and off-balance no matter how much coffee you drink. It’s not just about being tired. Your digestion, mood, and even your immune system get disrupted because your circadian rhythm, the body’s 24-hour biological clock that regulates sleep, hormones, and body temperature hasn’t caught up yet.

That’s where jet lag medicine, any substance used to help reset your internal clock after long-haul travel comes in. The most studied and trusted option is melatonin, a natural hormone your brain produces at night to signal sleep. Taking a low dose (0.5 to 3 mg) a few hours before bedtime at your destination helps your body adjust faster. It’s not a sleeping pill—it’s a time signal. Other supplements like valerian root or magnesium are popular, but they don’t have the same level of proof. Prescription sleep aids like zolpidem can help you fall asleep, but they don’t fix your rhythm—and they can leave you groggy the next day.

What doesn’t work? Drinking alcohol to fall asleep. It might knock you out, but it ruins deep sleep and makes jet lag worse. Staying up all night to "adjust"? That’s a trap. Your body needs gradual shifts, not forced extremes. The real key is timing: light exposure in the morning at your destination helps reset your clock faster, while avoiding bright light at night keeps you from falling back into old patterns. Some travelers use smart apps that track light and suggest when to seek or avoid sunlight. It’s not magic, but it’s science.

You’ll find posts here that dig into how melatonin compares to other sleep aids, why some people respond better than others, and what to avoid mixing with jet lag remedies. We cover real-world tips from people who’ve flown across the globe and survived—not just theory. You’ll also see how medications like melatonin interact with other drugs you might be taking, what the FDA says about supplements, and how to use them safely without side effects. No fluff. No hype. Just what actually helps when your body’s out of sync and you need to be sharp the next day.