Melatonin for Jet Lag: How It Works and What You Need to Know

When you cross time zones, your body’s clock gets thrown off—that’s melatonin for jet lag, a natural hormone your body makes to signal sleep, often taken as a supplement to help reset your internal rhythm. Also known as the sleep hormone, it’s not a sedative—it tells your brain it’s time to wind down, which is exactly what you need after a long flight.

Jet lag happens because your circadian rhythm, the 24-hour internal system that controls sleep, hunger, and body temperature doesn’t instantly adjust to new time zones. If you fly from New York to Tokyo, your body still thinks it’s 3 AM when it’s actually 3 PM local time. Taking melatonin at the right time—usually right before bedtime in your new location—can help your body catch up faster. Studies show it works best for trips crossing three or more time zones, especially when flying east.

But timing matters more than dosage. Taking it too early or too late can make jet lag worse. Most people find 0.5 to 5 mg works, with lower doses often just as effective as higher ones. Don’t mix it with alcohol or caffeine. And skip it if you’re pregnant, have autoimmune issues, or take blood thinners—talk to your doctor first. Melatonin isn’t a magic pill, but when used right, it’s one of the few tools backed by real science for jet lag.

You’ll also find that melatonin works best when paired with light exposure. Getting sunlight in the morning at your destination helps your body adjust faster. Stay awake until your target bedtime, even if you’re tired. Avoid naps longer than 20 minutes. These small habits, combined with melatonin, make a real difference.

What you won’t find in this collection are vague tips like "just sleep on the plane" or "drink lots of water." Instead, you’ll see real, practical advice from posts that dig into how melatonin interacts with other medications, what doses actually work in clinical trials, and why some people swear by it while others feel nothing. You’ll also learn how it compares to other sleep aids, what to avoid when traveling with it, and how your age or health conditions change what’s safe for you.