When you cross time zones, your body’s internal clock gets thrown off—that’s jet lag, a temporary sleep disorder caused by rapid travel across multiple time zones. It’s not just feeling tired. It’s waking up at 3 a.m. when you’re in Tokyo, or falling asleep at 7 p.m. in New York after a red-eye flight. time zone disruption hits everyone differently, but one of the most studied and trusted fixes is melatonin, a natural hormone your brain makes to signal it’s time to sleep. It’s not a sedative. It’s a timekeeper.
Here’s the thing: melatonin doesn’t make you sleepy like a pill. It tells your body it’s nighttime, even if your watch says otherwise. For jet lag, timing matters more than dose. Taking it too early or too late can make things worse. If you’re flying east, take it 1–2 hours before your target bedtime at your destination—usually the night you arrive. If you’re flying west, you might not even need it unless you’re crossing more than five time zones. Studies show doses between 0.5 mg and 5 mg work, but lower doses often work just as well with fewer side effects like grogginess or headaches. And no, you won’t get addicted. Melatonin isn’t habit-forming like sleep meds.
It’s not magic, though. Melatonin works best when paired with light exposure. If you land in London at 8 p.m. local time and want to adjust fast, get outside in daylight the next morning—even if you’re exhausted. Light resets your clock faster than any pill. Avoid bright screens after dark. Skip caffeine after noon. Don’t nap too long during the day. These habits, combined with melatonin, shift your rhythm faster than either alone. People who use it for frequent travel—pilots, consultants, nurses on rotating shifts—swear by it. But it’s not for everyone. If you have autoimmune conditions, are pregnant, or take blood thinners, talk to your doctor first. Some meds interact with melatonin, and your body might respond differently.
What you’ll find below are real, practical posts from people who’ve used melatonin for jet lag—and others who’ve tried everything else and ended up back at melatonin. You’ll see how travelers time it across continents, what side effects they actually experienced, and why some people swear by it while others see zero change. There’s no fluff. Just what works, what doesn’t, and how to use it without overdoing it.
