Jet lag happens when fast travel across time zones desynchronizes your internal circadian clock from the local day-night cycle, leading to fatigue, poor sleep, and reduced concentration.

How long does jet lag last?

As a rule of thumb your circadian rhythm shifts roughly one hour per day, so a six-hour time change typically takes several days to fully adjust. Eastward travel is usually harder than westward.

Can a planner actually reduce jet lag?

Yes. A structured plan that times sleep, light exposure, and activity in the days before and after a flight can meaningfully shorten adjustment compared with doing nothing.

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Melatonin for Jet Lag: Dosage, Timing, and Common Mistakes

Melatonin for Jet Lag: Dosage, Timing, and Common MistakesMelatonin is a circadian signal, not a sedative. Timing matters more than dose. A perfectly timed 0.3 mg can outperform a poorly timed 5 mg.Eastward vs westwardEastward: take a low dose at target bedtime in the destination time zone, starting two days before the flight. Westward: melatonin is usually less helpful and often skipped.Dose0.3–1 mg works as well as or better than 3–5 mg with fewer side effects. Most over-the-counter pills overshoot.Common mistakesTreating it like Ambien. Stopping the night you arrive (the shift takes several days). Mixing with alcohol and a heavy late dinner.SafetyMelatonin is a hormone. Pregnant or nursing people, anyone on medication, or anyone managing a condition should talk to a doctor first. This article is informational, not medical advice.