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

Melatonin 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 westward

Eastward: 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.

Dose

0.3–1 mg works as well as or better than 3–5 mg with fewer side effects. Most over-the-counter pills overshoot.

Common mistakes

Treating it like Ambien. Stopping the night you arrive (the shift takes several days). Mixing with alcohol and a heavy late dinner.

Safety

Melatonin 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.