When you cross time zones, your body’s internal clock—your circadian rhythm, the 24-hour biological cycle that regulates sleep, hormones, and body temperature—gets thrown off. That’s jet lag. It’s not just tiredness. It’s confusion, trouble sleeping, nausea, and brain fog. And while rest helps, many travelers turn to jet lag medication, substances used to reset or speed up the adjustment to a new time zone to recover faster. The most common? melatonin, a natural hormone your body makes to signal sleep. It’s not a sleeping pill. It’s a time cue.
Here’s the truth: melatonin works best when taken at the right time in your destination’s night. Take it too early or too late, and it won’t help—or could make things worse. Doses between 0.5 mg and 5 mg are typical, but lower often works just as well. Prescription sleep aids like zolpidem or benzodiazepines? They might knock you out, but they don’t fix your clock. You’ll wake up groggy, still out of sync, and possibly dependent. And don’t count on caffeine to fix it. It might keep you awake, but it won’t reset your rhythm. The real fix? Light. Exposure to sunlight at the right time tells your brain it’s morning. Darkness tells it it’s night. That’s why some people use light therapy glasses before or after flights.
What about other remedies? Some swear by herbal blends or magnesium, but there’s little solid proof they shift your rhythm. The best strategy? Combine melatonin with smart light exposure, avoid heavy meals and alcohol on the flight, and try to sleep on the plane if it’s nighttime at your destination. Jet lag hits harder the more time zones you cross and the older you are. It’s not magic, but with the right tools, you can cut recovery time from days to hours. Below, you’ll find real-world advice from people who’ve been there—what worked, what didn’t, and how to avoid common mistakes that make jet lag worse.
