There is nothing worse than stepping off a plane upon landing at your destination during the daytime and struggling to keep your eyes open!
Jet lag is considered one of the worst things about long-haul travel and can often disrupt the first few days of your trip. Jet lag occurs when you are crossing time zones, which disrupts your body's internal clock and makes it difficult to adjust to the new local time.
Whether you are traveling for work or leisure, nobody wants to endure the effects of jet lag. Knowing how to potentially prevent and recover from jet lag is key to ensuring you stay healthy and well during your trip, so you can make the most of it!
It’s typically recommended to take melatonin on the day of eastward travel at your target bedtime in your destination’s time zone, which is particularly effective if you’ll be crossing five or more time zones. (1)
Read on to find out more about how melatonin, a natural hormone produced by the body, helps jet lag, as well as the best way to take it. Firstly, a brief overview of melatonin!
Key Takeaways
- Jet lag happens when your internal body clock is out of sync with your new time zone, leading to daytime sleepiness and poor sleep at night.
- Melatonin can help reduce jet lag when used short term and timed to your target bedtime in the destination time zone, especially for eastward travel across several time zones.
- Combining smart melatonin use with good sleep hygiene, light exposure, and a consistent routine makes it easier to adjust quickly after long-haul flights.
- Non-melatonin sleep support that works with your natural circadian rhythm can be a gentler option for frequent travelers.
What is Melatonin?
Melatonin is a hormone secreted by the brain that regulates your sleep-wake cycle, or your circadian rhythm. Endogenous melatonin is the natural hormone produced by the pineal gland in the brain.
The pineal gland releases melatonin in response to the absence of light, and melatonin levels rise in the evening as part of the circadian clock's regulation. This natural increase in melatonin signals to our body that it’s time for sleep. Upon waking, melatonin levels are suppressed in response to daylight, which results in us feeling alert and awake.
Exogenous melatonin refers to melatonin taken as a supplement, such as oral melatonin, to mimic or enhance the body's natural release.
While our body naturally produces melatonin, supplementation is popular among those who have low melatonin production or who suffer from sleep disorders such as insomnia or delayed sleep phase syndrome. Low melatonin production can have adverse effects on our sleep quality and can especially affect night shift workers and frequent travelers due to abnormal sleep patterns. (2)
Melatonin is sold as a dietary supplement in the U.S., which means it is not subject to the same strict regulations as medications, leading to variability in product quality and dosage.
How Does Melatonin Help Jet Lag?
Jet lag, also known as ‘time zone change syndrome’, is when your normal sleep pattern is disrupted after a long flight. It occurs when people travel quickly through time zones, which disturbs your body’s circadian rhythm.
Sleep disturbances and sleep problems such as occasional insomnia are common symptoms of jet lag due to disrupted sleep time and increased sleep latency.
Symptoms of jet lag include:
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Difficulty sleeping and waking
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Tiredness and exhaustion
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Daytime fatigue, which can impact mental efficiency, alertness, and overall well-being
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Difficulty staying awake during the day
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Poor sleep quality
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Lack of concentration
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Physical symptoms, which may be more noticeable upon arrival home than abroad
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Less commonly, changes in appetite and gastrointestinal issues. (3)
Does Melatonin Work for Jet Lag? What the Science Says
Sleep medicine reviews and meta-analysis concluded that melatonin decreased jet lag in eight out of 10 clinical trials from flights crossing five or more time zones. (4)
It has also been reported that insomnia related to jet lag reduced with melatonin supplementation taken in accordance with the destination’s time zone. Other symptoms of jet lag were also reduced as a result of melatonin supplementation. (5)
In another clinical trial, travelers given melatonin after an eight-hour eastward journey reported less jet lag, mood issues or sleep issues, and adjusted more rapidly according to medical assessments. (6)
In summary, melatonin can potentially help regulate the irregular sleeping patterns caused by traveling through several time zones, helping us fall asleep and achieve a better-quality sleep as a result.
Melatonin for Jet Lag: How Best to Take It
If we want to take melatonin to help shift our circadian rhythm and body clock, how should we take it? The timing of the melatonin dose is important, as if it’s taken at the wrong time, it may further hinder your sleep schedule and cause sleepiness.
How quickly does melatonin work?
Melatonin usually starts to work within 30-60 minutes and peaks in 1-2 hours. (7)
Eastward and Westward Flights
Your melatonin use should differ depending whether you've flown eastward or westward.
EASTWARD: Traveling east typically results in much worse jet lag as opposed to traveling west, and it stands to reason that the more time zones crossed, the more severe it may be.
This is thought to be because the body clock has to be advanced, with your destination bedtime earlier than your internal clock. This forces the body to sleep when it is not ready and is more difficult for us than delaying it. In short, lengthening a day is less problematic than shortening it.
The best advice after traveling eastward is to take melatonin 30 minutes to two hours before you want to sleep on average to mimic natural melatonin production. Do this at night-time in your new time zone.
Eastward versus Westward Travel and Melatonin benefits
Melatonin has been shown to be more effective at treating eastward jet lag than westward. Taking melatonin can help shift your body clock earlier, hopefully making you sleepier sooner. This is known as a 'phase advance'. (8)
WESTWARD: The advice is different if flying westward. Here, you'll want to take small doses of melatonin in the local morning of your new time zone. Repeat until you adjust. (11)
Explained: Why take melatonin in the morning?
It may seem a bit counterintuitive to take melatonin in the morning when travelling west - after all, you don't want to sleep then - but evidence shows that it helps to shift your internal body clock. After all, remember that melatonin has two jobs:
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Promote Sleep (acute effect)
Take melatonin and you feel drowsy. That is the short-term, drug-like effect. It lasts a few hours. -
Clock-setting signal (circadian effect)
Melatonin tells your brain what time it is, not just whether to sleep right now.
Jet lag advice is almost entirely about Job 2, not Job 1.
Think of melatonin like a time stamp, not a sleeping pill.
If your phone suddenly thinks midnight happens at 10 pm, you can fix it by showing it the correct midnight signal at the right moment.
Morning melatonin after westward travel is basically telling your brain:
“Hey, night didn’t end when you thought it did. Push everything later.”
The long-term effect is that your night shifts later, which helps you stay awake later overall. Taking melatonin in the morning encourages what is called a 'phase delay'. (9)
Melatonin Dose: How Much to Take?
How much melatonin should you take?
Taking between 0.5mg to 5mg of melatonin should be enough to produce a circadian shift - and indeed, not much difference has been seen between those dosages. 5mg may help people fall asleep faster and sleep better than lower doses, but doses above 5mg do not appear more effective. (1)
Start with a low dose of melatonin, around 0.5 to 1 milligram, and gradually increase if needed to avoid potential side effects.
Taking more will not necessarily lead to better results, and it is possible to overdose, so it’s important to determine a dose that works for you to avoid any potential side effects.
An overdose of melatonin can cause negative side effects such as drowsiness, headaches, and nausea, so we recommend sticking to the recommended intake on your supplement.
Melatonin is considered a relatively safe supplement when used in the short-term. Melatonin safety in the long-term has not been determined in randomized, controlled studies.
Melatonin is not recommended for children, pregnant or lactating women, or individuals with epilepsy or migraines. Taking melatonin at the wrong time or in too high a dose can cause excessive daytime sleepiness, which may hinder alertness and functioning.
Our Performance Lab Sleep containing natural melatonin from tart cherry is recommended to support consistent sleep patterns, great for preventing jet lag!
Other Tips to Tackle Jet Lag
Natural Light Exposure, Light Avoidance and Circadian Rhythms
According to sleep medicine guidelines, combining melatonin with timed exposure to bright light - or the avoidance of bright light at certain times of the day - can optimize circadian adjustment. Useful in managing travel fatigue.
Melatonin secretion is suppressed by bright light and triggered by dim light, so managing your light exposure and optimal timing is key.
Exposure to bright light during daylight hours and avoiding bright light in the early evening or early morning can help reset your circadian rhythm - but be sure to tailor it to your travel, ie, east or west.
For instance:
Light Exposure for East to West Travel
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Morning light exposure promotes phase advance, meaning it shifts the body clock earlier - helpful when traveling eastward.
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Evening light exposure promotes phase delay, meaning it shifts the body clock later - helpful when traveling westward.
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Combining timed light exposure with melatonin may further facilitate adaptation.
Plan Ahead and Adjust at Destination to Reduce Jet Lag Disorder
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Plan Ahead: Help yourself adapt to the destination time zone by shifting your normal bedtime for 2-3 days before your trip. For instance, sleep one hour later for westward travel or one hour earlier if travelling east to mimic the local bedtime. This may help avoid sleep loss.
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Reduce caffeine intake and avoid alcohol consumption in-flight. These can cause dehydration, which can exacerbate jet lag.
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Short naps in the daytime (up to 30 minutes at a time) promote alertness during the local day. Avoid long naps as they may interrupt your evening sleep.
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Time meals for your destination time zone, both during flight and on arrival. This will help your body clock to adjust quicker. (10)
Precautions When Using Melatonin Supplements for Jet Lag
While melatonin supplements can be a helpful tool for managing jet lag symptoms, it’s important to use them safely and responsibly. Most people tolerate melatonin for jet lag well when used short-term and at recommended doses, but it’s not the right solution for everyone.
Before taking melatonin for jet lag, consider the following safety tips:
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Consult Your Healthcare Provider: If you have any underlying health conditions, are pregnant or breastfeeding, or are taking other medications (melatonin interacts with blood thinners, immunosuppressants, or other sedatives), talk to your doctor before starting melatonin supplements. Melatonin can interact with certain medications and may not be suitable for everyone.
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Watch for Side Effects: Some people may experience mild side effects such as drowsiness, headaches, dizziness, or nausea when taking melatonin for jet lag. If you notice any unusual symptoms, stop taking melatonin and consult a healthcare professional.
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Avoid Overuse: Taking more melatonin than recommended will not necessarily help you overcome jet lag faster and may increase the risk of side effects. Stick to the lowest effective dose and follow the instructions on your melatonin supplement.
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Consider Age and Health Status: Melatonin for jet lag is generally not recommended for children unless advised by a healthcare provider. People with certain health conditions, such as autoimmune diseases or epilepsy, should use extra caution.
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Be Mindful of Daytime Drowsiness: Melatonin can cause lingering sleepiness and cognitive impairment the next day, especially if taken too late at night or in higher doses. Avoid activities that require full alertness, such as driving, if you feel drowsy after taking melatonin.
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Quality Matters: Since melatonin is sold as a dietary supplement, quality and dosage can vary between brands. Choose reputable products and look for third-party testing to ensure you’re getting a safe and effective melatonin supplement for jet lag. (11)
Performance Lab Sleep offers a low-dose of natural melatonin from Montmorency tart cherries, combined with other potential sleep-promoting ingredients such as tryptophan, magnesium (helps to relax muscles before sleep) and lemon balm to soothe.
It's also one of the cleanest formulas on the market today - being GMO-free, non-irradiated, and free from allergens and synthetic additives.
Avoid synthetic melatonin and opt for natural with Performance Lab Sleep.
An immediate change in quality and consistency of sleep. I highly recommend it.Stephanie B
Final Thoughts
Flying through several time zones doesn't have to be a chore and your vacation doesn't have to be marred by severe jet leg.
By planning ahead, incorporating clever light exposure and adding melatonin to your routine (pay close attention to the recommended timing depending on your travel), you can potentially ease some of those new time zone sleep issues.
Science shows us that all of the above can work. We'd recommend starting with low dose melatonin, ideally from natural sources like tart cherries as found in Performance Lab Sleep.
Happy travels!
References
- Herxheimer A, Petrie KJ. 2002. Melatonin for the prevention and treatment of jet lag. Cochrane Database of Systematic Reviews. (2).
- Patel K. 2021. Melatonin. Examine.com. Available from: https://examine.com/supplements/melatonin/
- Suni E. 2021. How to get over jet lag. Sleep Foundation. Available from: https://www.sleepfoundation.org/how-sleep-works/jet-lag
- Herxheimer A, Petrie KJ. 2002. Melatonin for the prevention and treatment of jet lag. Cochrane Database of Systematic Reviews. (2).
- Patel K. 2021. Melatonin. Examine.com. Available from: https://examine.com/supplements/melatonin/
- Choy M, Salbu RL. 2011. Jet lag: current and potential therapies. P & T: A Peer-Reviewed Journal for Formulary Management. 36(4):221–231.
- NHS. Common questions about melatonin. National Health Service. Available from: https://www.nhs.uk/medicines/melatonin/common-questions-about-melatonin/
- Harvard Medical School. Melatonin for jet lag. Harvard Health Publishing. Available from: https://www.health.harvard.edu/sleep/melatonin-for-jet-lag
- Burgess HJ, Revell VL, Molina TA, Eastman CI. 2010. Human phase response curves to three days of daily melatonin: 0.5 mg versus 3.0 mg. Journal of Clinical Endocrinology & Metabolism. 95(7):3325–3331.
- Mayo Clinic. Melatonin. Mayo Clinic. Available from: https://www.mayoclinic.org/drugs-supplements-melatonin/art-20363071
- Mayo Clinic. Jet lag disorder. Mayo Clinic. Available from: https://www.mayoclinic.org/diseases-conditions/jet-lag/diagnosis-treatment/drc-20374031
