Melatonin for Jet Lag: What Works, What Doesn't, and How to Use It Right

When you cross time zones, your body’s internal clock gets scrambled. That’s melatonin for jet lag, a natural hormone your brain makes to signal sleep. Also known as the sleep hormone, it’s not a sedative—it’s a timekeeper. When taken at the right moment, it tells your body it’s time to shift into sleep mode, helping you adjust faster than just waiting it out. Most people don’t realize melatonin doesn’t make you sleepy like a pill. It tells your brain it’s nighttime, even if it’s still light outside.

Your circadian rhythm, your body’s 24-hour biological clock runs on light, not alarms. Flying from New York to Tokyo? Your body thinks it’s 3 a.m. when it’s actually noon. Taking melatonin at the local bedtime—even if you’re not tired—helps reset that clock. Studies show it cuts jet lag symptoms by nearly half when taken correctly. But here’s the catch: timing matters more than dose. Take it too early or too late, and you might feel groggy or even more out of sync.

Most travelers use 0.5 to 5 mg, but you don’t need much. A 0.5 mg pill is often enough for adults. Higher doses don’t mean faster results—they just increase the chance of morning grogginess. And no, eating cherries or drinking tart cherry juice won’t give you enough melatonin to matter. Supplements are the only reliable way to get a useful dose. Also, avoid alcohol and caffeine when using it. They fight against the signal melatonin is trying to send.

Not everyone responds the same. If you’re over 65, have autoimmune issues, or take blood pressure meds, talk to your doctor first. Melatonin isn’t a drug, but it still interacts. It can affect how your body handles certain medications, just like grapefruit juice messes with statins. And while it’s safe for short-term use, don’t rely on it for weeks on end. It’s a bridge, not a permanent fix.

People who fly east usually struggle more than those flying west. Going east means losing hours—your body has to fall asleep earlier than it’s used to. That’s harder than staying up later. Melatonin helps most with eastward trips, especially across three or more time zones. For shorter trips—say, just a day or two—you might be better off just staying on home time. No need to mess with your rhythm if you’ll be back before it adjusts.

What you’ll find below are real stories and science-backed tips from people who’ve dealt with this. You’ll see how others timed their doses, what they did after landing, and which tricks actually worked. Some used light exposure to boost the effect. Others paired melatonin with a short nap. A few learned the hard way that taking it at the wrong hour made things worse. No fluff. No marketing. Just what works—and what doesn’t—based on actual experience.