Melatonin for Jet Lag: Dosage and Timing Guide

What is Melatonin and How Does It Work?

Melatonin is a hormone your brain's pineal gland produces in response to darkness. It doesn't act like a sedative sleeping pill that knocks you out. Instead, it acts as a "chronobiotic"—a substance that helps regulate your internal body clock (circadian rhythm). It essentially tells your brain, "It's dark now, time to prepare for sleep."

When you cross time zones, your body clock is still producing melatonin on your old schedule. By taking a melatonin supplement at the right time, you can provide an artificial "darkness" signal to your brain, helping it adjust to the new time zone faster.

The Dosage: Less Is More

One of the biggest misconceptions about melatonin is that higher doses are more effective. This is incorrect. The goal is to mimic your body's natural, tiny release of the hormone, not to flood your system with it.

Clinical studies have repeatedly shown that doses as low as 0.5 milligrams are just as effective, if not more so, than higher doses of 5mg or 10mg. Higher doses are more likely to cause side effects like next-day grogginess, headaches, and dizziness, and can disrupt your circadian rhythm further if timed incorrectly.

The Rule: Start with the lowest available dose (typically 0.5mg to 1mg). If you need a higher dose, only do so under the guidance of a doctor. Our Melatonin Dosage Calculator can help you find a starting point to discuss with your provider.

The Timing: When You Take It Is Everything

Timing is even more critical than dosage. Taking melatonin at the wrong time can actually make your jet lag worse by pushing your body clock in the wrong direction.

For Eastward Travel (e.g., USA to Europe)

This is where melatonin is most effective. You need to advance your clock (fall asleep earlier).
The Protocol: Take your low dose of melatonin 30-60 minutes before your target bedtime in the new destination. For example, if you land in Paris and want to go to bed at 10 PM local time, you would take your melatonin around 9:00-9:30 PM Paris time. You can do this for the first few nights upon arrival to help solidify the new schedule.

For Westward Travel (e.g., Europe to USA)

Using melatonin for westward travel is trickier and often less necessary, as you are working with your body's natural tendency to delay its clock.
The Protocol: If you find yourself waking up too early in the new time zone (e.g., 4 AM), some protocols suggest taking a very small dose of melatonin at that time to try and encourage your body to go back to sleep and extend the night. However, for most people, the best approach for westward travel is to use bright light exposure in the late afternoon to promote wakefulness, rather than using melatonin.

Conclusion: A Tool, Not a Crutch

When used correctly—low dose, timed precisely—melatonin can be a powerful tool for accelerating your recovery from jet lag, especially when traveling east. However, it is not a simple sleeping pill. It is a hormone supplement that should be used thoughtfully and always in consultation with a healthcare professional to ensure it is safe and appropriate for your individual health circumstances.