Melatonin can help ease jet lag by resetting your body clock. It's most effective when travelling across multiple time zones, especially eastward. Here's what you need to know:
- How it works: Melatonin signals your brain it's time to sleep, helping align your internal clock with your destination.
- Timing is key: Take melatonin 30–120 minutes before your target bedtime at your destination. For eastward travel, start a few days before your trip; for westward travel, begin on arrival.
- Dosage: Start with 0.5–1 mg for mild jet lag or 3–5 mg for severe cases. Avoid exceeding 5 mg.
- Formats: Options include capsules, tablets, gummies, liquid, and sublingual tablets. Liquid and sublingual formats work fastest, while capsules and tablets are travel-friendly.
- Pair with light exposure: Get bright light in the morning and avoid screens or bright lights in the evening to reinforce your new schedule.
Melatonin is safe for short-term use but consult a doctor if you take medications or have health conditions. Always test melatonin before your trip to ensure it suits you.
Melatonin | How To Treat Jet Lag Quickly and Safely (2025)
When and How Much Melatonin to Take
Getting the timing and dosage right is key when using melatonin to combat jet lag. Taking it at the wrong time can actually make your symptoms worse, so it’s important to know when your body needs that nudge to sleep and how much melatonin is enough to do the job without overdoing it.
Best Times to Take Melatonin
The best strategy is to take melatonin at a time that aligns with your destination’s local bedtime. This means your approach will differ depending on whether you’re travelling east or west.
For eastward travel, especially when crossing five or more time zones, start taking melatonin a few days before your trip, matching the bedtime of your destination. For westward travel, begin taking it on the first night after arrival and continue for up to four nights. If you find yourself waking before 4:00 AM, you might benefit from halving your dose.
Aim to take your dose 30 to 120 minutes before you plan to sleep. Once you’ve arrived, ensure your first dose aligns with your new local bedtime, but avoid taking it earlier than 8:00 PM or later than 4:00 AM to prevent disrupting your internal clock in the wrong way.
Melatonin Dosage Guidelines
You don’t need a large dose of melatonin to see results. Most effective doses fall between 0.5 mg and 5 mg, and taking more won’t make it work better - it might just lead to unwanted side effects.
If you’re new to melatonin or tend to be sensitive to medications, start with a lower dose, such as 0.5 mg to 1 mg. This is often enough to signal your brain that it’s time to sleep and help shift your body clock. For more severe cases of jet lag or when crossing multiple time zones, doses of 3 mg to 5 mg may be more helpful, but it’s important not to exceed 5 mg.
What’s more important than the exact dose is the timing. A small dose taken at the right time is far more effective than a large dose taken at the wrong moment.
Testing Melatonin Before Travel
It’s a good idea to test melatonin at home before you travel. Try this at least a week before your trip to see how your body reacts. During your trial, note how quickly you fall asleep, how well you stay asleep, and how you feel the next morning. Some people feel groggy after taking melatonin, while others don’t notice any lingering effects. Keep a record of the dose, timing, and results to fine-tune your approach.
If you experience unusual side effects or find that melatonin doesn’t seem to work for you during your trial, you’ll have time to consult a healthcare provider or explore other options before your trip. This preparation ensures you’re not experimenting with your sleep routine when you’re trying to adjust to a new time zone. Testing ahead of time gives you a clear plan for managing jet lag when it matters most.
Types of Melatonin Products
Once you've figured out the right dosage and timing for your melatonin, the next step is picking the best product format to suit your travel needs. The form you choose can make a noticeable difference in how well melatonin helps with jet lag. Each type comes with its own perks and drawbacks, depending on factors like your travel habits, how quickly you need it to work, and your personal preferences.
Available Melatonin Formats
Capsules are a popular choice in the UK. They contain melatonin in powdered form and generally take about 30 to 60 minutes to dissolve and start working. Capsules are compact, durable, and leak-proof, making them ideal for travel. Plus, they’re flavour-neutral, which is great if you’re not a fan of strong tastes.
Tablets are another convenient option. They're small, lightweight, and often come with score lines, allowing you to split them for flexible dosing. This is especially handy if you're experimenting with different doses or adjusting based on the number of time zones you're crossing.
Gummies are increasingly popular, particularly for those who dislike swallowing pills. They’re tasty, easy to take without water, and perfect for long flights. However, they take a bit longer to kick in - around 45 to 90 minutes - because your body needs to process the sugars and other ingredients first.
Liquid melatonin is the fastest-acting format, usually taking effect within 15 to 30 minutes. It's ideal if you need to fall asleep quickly after a flight. Liquid formats also allow for precise dosing, which is useful if you're sensitive to melatonin or starting with a smaller amount. The downside? Bottles can be bulky and may face restrictions at airport security.
Sublingual tablets dissolve under your tongue and enter your bloodstream directly, bypassing the digestive system. They work relatively fast - usually within 15 to 45 minutes - and are compact and easy to carry. However, they can have a slightly bitter taste, which might not appeal to everyone.
Comparing Melatonin Formats
Here’s a quick comparison of the main features of each format:
Format | Absorption Time | Travel Convenience | Dosage Flexibility | Typical UK Price Range |
Capsules | 30-60 minutes | Excellent - compact, no leaks | Limited - fixed doses | £10.70-£24.40 |
Tablets | 30-60 minutes | Excellent - small, easy to pack | Good - often scoreable | £9.95-£40.00 |
Gummies | 45-90 minutes | Good - no water needed | Limited - fixed doses | £18.00-£35.00 |
Liquid | 15-30 minutes | Fair - bottles can be bulky | Excellent - precise dosing | £12.00-£28.00 |
Sublingual | 15-45 minutes | Excellent - compact, fast-acting | Good - can break tablets | £15.00-£32.00 |
For most travellers, capsules or tablets strike the best balance between effectiveness, convenience, and cost. They’re reliable, easy to pack, and widely available from UK retailers like Biovea UK or Discount Health Products.
If you need melatonin to work quickly - perhaps because you’re landing late in the day and need to sleep soon - liquid or sublingual formats might be worth considering, even if they’re slightly more expensive and less convenient to carry.
Gummies are a fun and tasty option, especially for frequent travellers, but they often come with fixed doses and a higher sugar content. Whatever format you go for, make sure to buy from a trusted supplier with clear dosage instructions and positive reviews from UK customers.
How to Use Melatonin While Travelling
To get the most out of melatonin while travelling, it's essential to incorporate it as part of a broader plan. By combining melatonin use with strategies like adjusting light exposure and meal timing, you can help your body adapt more smoothly to a new time zone.
Adjusting Your Sleep Schedule Before Travelling
Preparing your body clock before your trip can make the adjustment easier when you arrive.
- For eastward travel, start shifting your sleep schedule earlier in the days leading up to your trip. Go to bed and wake up slightly earlier each day, and take melatonin about 30 minutes before your adjusted bedtime. This signals your body that it’s time to sleep.
- For westward travel, you’ll need to extend your day. Gradually delay your bedtime over a few days before departure. In most cases, melatonin isn’t necessary before westward travel. Instead, focus on syncing your routine with the local time at your destination.
The combination of melatonin and light exposure is especially effective. Dr. Steven W. Lockley, Chief Scientist at Timeshifter, highlights the importance of timing both correctly:
"Light is the most important time cue for resetting your circadian clock. Managing when you see and avoid light is critical to adapting to new time zones quickly. However, the right type and dose of melatonin, at the right time, can help you shift even faster and sleep better as you are transitioning between time zones. If you take melatonin, but your light exposure isn't timed correctly, melatonin may not help you adapt to your new time zone any faster."
For eastward travel, aim for bright light exposure in the morning and reduce exposure to screens or bright lights in the evening. For westward travel, seek bright light in the early evening and keep mornings dim until your body adjusts.
Using Melatonin After You Arrive
Once at your destination, align your sleep with the local time. Take melatonin before your planned bedtime, even if you don’t feel tired yet. If you arrive during the day, avoid long naps - keep naps brief, around 20–30 minutes, to build up sleep pressure for the evening.
Light exposure remains critical. In the evening, minimise exposure to bright screens and overhead lights a few hours before bed. In the morning, spend time in natural sunlight to reinforce your new schedule.
Stick with your melatonin routine for several nights, even if you feel adjusted quickly. This helps your body fully synchronise with the local time.
Supporting Your Body’s Adjustment
Melatonin is most effective when paired with other strategies that help regulate your body’s natural rhythm:
- Meal timing: Start eating according to your destination’s schedule as soon as you board the plane. Once you arrive, stick to local mealtimes and avoid heavy meals close to bedtime, as they can interfere with sleep.
- Hydration and light exercise: Stay hydrated and engage in light physical activity during the day to maintain energy and support your new routine.
- Caffeine use: Enjoy your morning coffee or tea at the local breakfast time, but avoid caffeine later in the day to prevent sleep disruptions.
- Morning light exposure: A morning walk in natural light or early afternoon sunlight can help solidify your new schedule. However, avoid vigorous exercise close to bedtime.
For additional guidance, consider using a jet lag app like Timeshifter. These apps provide personalised schedules that integrate melatonin use, light exposure, and sleep timing to simplify your transition.
Safety and Legal Status in the UK and EU
Before adding melatonin to your travel routine, it's crucial to understand its safety profile and legal standing. While melatonin is generally safe for short-term use, it's essential to be aware of potential side effects and the regulations governing its use.
Side Effects and Safety Information
Most people tolerate melatonin well, but some may experience mild side effects such as dizziness, headaches, nausea, drowsiness, vivid dreams, or stomach discomfort.
For healthy adults, short-term use to manage jet lag is considered safe. However, melatonin can interact with certain medications, such as blood thinners like warfarin, so caution is advised if you're taking these drugs.
Those with autoimmune disorders, diabetes, or epilepsy should approach melatonin with care. It can influence blood sugar levels and may interact with seizure medications. Additionally, because melatonin can impact immune function, it might not be suitable for individuals with autoimmune conditions.
Pregnant or breastfeeding women are advised to avoid melatonin unless specifically recommended by a healthcare provider.
To reduce the risk of side effects, start with the lowest effective dose. If you notice persistent drowsiness, mood changes, or other concerning symptoms, stop using melatonin and seek advice from a healthcare professional.
Buying Melatonin in the UK and EU
Melatonin's legal availability differs between the UK and EU, which affects how and where you can purchase it. In the UK, melatonin is available both by prescription (via NHS-approved services) and over the counter from reputable retailers, with prices typically ranging from £10 to £40. Meanwhile, in most EU countries, melatonin is sold on a prescription-only basis, though personal importation is generally allowed.
For those looking to purchase melatonin, platforms like Buy Melatonin offer directories of suppliers, helping you compare options based on dosage, product format, and shipping requirements. When selecting a supplier, prioritise clear product labelling, third-party testing certifications, and dependable customer support. Trusted sellers often ensure higher quality and consistent availability.
These considerations not only help you source melatonin safely but also highlight when professional advice might be necessary.
When to Consult a Doctor
It's important to consult a doctor if you are taking prescription medications, have chronic conditions like epilepsy, autoimmune disorders, or diabetes, or if you experience side effects such as prolonged drowsiness or mood changes.
Age is another factor to consider. While melatonin is typically safe for healthy adults, older individuals may respond differently and could benefit from professional guidance on dosing and timing.
If melatonin doesn't seem to alleviate your jet lag symptoms, speaking to a healthcare professional can help uncover other factors affecting your sleep or explore alternative treatments.
Prescription services like e-Surgery and ASDA Online Doctor offer convenient access to medical consultations, making it easier to obtain expert advice when needed.
Key Points for Using Melatonin for Jet Lag
Melatonin can be particularly helpful for managing jet lag, especially when travelling eastward across five or more time zones. It works by signalling your body to sleep, helping to reset your internal clock more quickly.
The timing and dosage of melatonin are crucial. To maximise its benefits, take it during the timing window that matches your destination’s local bedtime. Pairing melatonin with other strategies, like adjusting light exposure and making lifestyle changes, can further improve its effectiveness. For example, expose yourself to bright morning light at your destination, avoid bright screens and lights in the evening, stay hydrated, and limit caffeine and alcohol intake.
Melatonin tends to be less effective for westward travel since it’s primarily used to advance your sleep schedule. However, it can still help. In these cases, take melatonin at your destination’s local bedtime for up to four nights after arrival.
Planning Your Melatonin Use
To make the most of melatonin, it’s essential to plan ahead. If you’ve tested melatonin at home, use those experiences to fine-tune your timing and dosage for your trip.
Start shifting your sleep schedule a few days before departure. For eastward travel, try going to bed earlier. For westward travel, delay your wake-up time, take melatonin in the morning, and stay in darkness to help adjust. Being well-rested before your trip is also important, as sleep deprivation can worsen jet lag symptoms.
If you’re on prescription medications or have chronic health conditions, speak with a healthcare provider before adding melatonin to your travel routine.
During the flight, if you plan to take melatonin onboard, keep track of your departure city’s time and set an alarm to ensure you take it at the right moment. A sleep mask can also help control light exposure, especially if the cabin lights are on during your intended sleep period.
FAQs
Is it safe to use melatonin for jet lag if I have a medical condition like diabetes or epilepsy?
If you’re managing a medical condition like diabetes or epilepsy, you should be cautious about using melatonin to address jet lag. Melatonin can influence blood sugar levels, which could pose challenges for those with diabetes. For individuals with epilepsy, it might also heighten the risk of seizures.
To stay on the safe side, make sure to consult your GP or healthcare provider before taking melatonin. They can offer tailored advice on whether it’s a good option for you and suggest the right dosage if necessary.
What should I do if melatonin makes me feel groggy or causes vivid dreams?
If melatonin leaves you groggy or triggers vivid dreams, it might mean your dose is higher than needed. Consider lowering the amount gradually to see if these effects ease. Often, starting with the smallest effective dose is enough for most people.
If the side effects don’t go away or you’re unsure how to adjust your dosage, it’s wise to speak with a healthcare professional. They can offer tailored advice to help you use melatonin safely and effectively.
Can I safely use melatonin with other jet lag remedies like light therapy and managing caffeine intake?
Yes, you can generally combine melatonin with other jet lag remedies, like light therapy and controlling caffeine intake, as long as each is used properly. Melatonin helps adjust your body clock, while light exposure and mindful caffeine use can further ease your transition to a new time zone.
To maximise the benefits, avoid caffeine after 16:00 and plan your light exposure wisely. For example, getting plenty of bright light in the morning can help reset your internal clock. When used together in a thoughtful way, these strategies can boost melatonin's impact and help keep your circadian rhythm on track. Just be cautious to avoid overdoing it, as that could have the opposite effect.