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. Also known as time zone change syndrome, it’s not just feeling tired—it’s being wide awake at 2 a.m. local time and passed out by 7 p.m., even when you slept on the plane. The real culprit? Your circadian rhythm, your body’s 24-hour biological clock that controls sleep, hormone release, and body temperature. It doesn’t flip instantly when you land in Tokyo or London. It takes days to adjust on its own.
Melatonin, a natural hormone your brain makes in response to darkness. Also known as the sleep hormone, it tells your body it’s time to rest. When taken as a supplement, it can help reset your internal clock faster—especially if you’re flying east, where losing hours is harder than gaining them. But it’s not magic. Taking it at the wrong time can make jet lag worse. Studies show the best results come from taking 0.5 to 5 mg, 30 minutes before your target bedtime at your destination, starting one or two days before you fly. If you take it too early, you’ll feel groggy. Too late, and you won’t help your body shift.
Not everyone needs it. If you’re only crossing one or two time zones, your body might adjust fine on its own. But if you’re flying from New York to Singapore, or Sydney to London, melatonin can be a game-changer. It’s not a sleeping pill—it doesn’t knock you out. It just nudges your rhythm in the right direction. And unlike some sleep aids, it’s not habit-forming. But it’s not harmless either. People on blood thinners, autoimmune meds, or with seizure disorders should check with a doctor first. And don’t mix it with alcohol or other sedatives.
What you won’t find in most online guides? The fact that melatonin works best when paired with light exposure. If you land in the morning and need to stay awake until local night, get sunlight. If you land at night, avoid bright screens. Light is the strongest signal your body uses to reset its clock. Melatonin just helps you respond to it.
There’s also a big difference between over-the-counter melatonin and what’s studied in labs. Many pills on shelves contain way more than the recommended dose—sometimes up to 10 times more. That’s why you wake up groggy. Start low. Try 0.5 mg. If that doesn’t help after a few tries, bump it to 1 or 2 mg. Most people don’t need more.
What you’ll find in the posts below are real, practical stories and science-backed tips from people who’ve been there: how to time melatonin for a 12-hour flight, what to do if you forget to take it, why some travelers swear by it and others feel nothing, and how to avoid the common mistakes that make jet lag worse. No fluff. No hype. Just what works.
