When to Take Melatonin Before Flight?

Melatonin can be your secret weapon against jet lag but only if you time it right. The timing depends on where you’re headed and which direction you’re flying.

Eastward Flights (Think Hong Kong to Los Angeles)

Before the flight

Start tweaking your sleep schedule about 3 to 4 days before takeoff. Go to bed and wake up one hour earlier each day.

Here’s the trick: take melatonin (anywhere from 0.5 mg to 5 mg) about 30 minutes before your new bedtime. This gives your body a heads-up that it’s sleepy time earlier than usual.

During the flight

If it’s already nighttime at your destination while you’re flying, pop that melatonin 30 minutes before your “target bedtime” (according to your destination). This can help your body doze off mid-air.

After landing

Keep taking melatonin 30 minutes before your planned bedtime (local time!) for the next few nights. It’s like nudging your brain into sync with your new time zone.

Westward Flights (Say, Hong Kong to Paris)

Before the flight

This one’s a bit easier on your body. Start pushing your bedtime later by about an hour each night for 3 to 4 days before you fly out.

Melatonin doesn’t always make a huge difference with westward travel, but if you do take it, aim for 30 minutes before that later bedtime.

During the flight

If it’s nighttime where you’re headed, and you’re struggling to nod off, go ahead and take a dose. It can still give your sleep a helpful boost.

After landing

Not everyone needs melatonin going west. But if you’re feeling off and can’t fall asleep, you can use it short-term at your destination’s bedtime.

General Tips for Taking Melatonin

• How much? Stick to 0.5 mg to 5 mg. More isn’t better, you might just wake up groggy.
• When to take it? About 30 minutes before you want to sleep. That’s the sweet spot.
• Light matters: For eastward flights, chase morning light when you land. For westward travel, try to soak in the evening light.
• Stick to the schedule: Try to keep your sleep and meal times in line with your destination as soon as you land. Your body adjusts faster that way.

Where to buy Melatonin

Here are the most reliable and trusted sites where you can purchase Melatonin (Sleepy Owl):