To effectively use melatonin for jet lag, timing is important. Melatonin can help readjust your internal clock with the new time zone, but its effectiveness depends on when you take it relative to your destination’s local time.
Eastward Travel (e.g., Hong Kong to Los Angeles)
When traveling eastward, you’re moving ahead in time, which can make it harder to fall asleep at the appropriate local time. To adjust:
Take melatonin in the evening
Start taking melatonin about 1 to 2 hours before your desired bedtime in the new time zone. For example, if you aim to sleep at 10:00 PM local time, take melatonin between 8:00 PM and 9:00 PM. This helps advance your internal clock, making it easier to fall asleep earlier.
Dosage
A dose between 0.5 mg and 5 mg is typically effective. Higher doses don’t necessarily improve effectiveness and may lead to side effects like grogginess.
Westward Travel (e.g., Hong Kong to Paris)
Traveling westward means you’re moving back in time, often resulting in early evening sleepiness. To adapt:
Take melatonin in the morning
Upon arrival, take melatonin in the morning local time. This can help delay your internal clock, making it easier to stay awake until the local bedtime.
Dosage
Similar to eastward travel, a dose between 0.5 mg and 5 mg is generally effective.
General Tips
- Start upon arrival: Begin taking melatonin on the day you arrive at your destination and continue for a few days as needed.
- Combine with light exposure: Exposure to natural light during the day can increase melatonin’s effectiveness. Seek sunlight in the morning for eastward travel and in the evening for westward travel.
- Avoid bright screens before bedtime: Blue light from devices can interfere with melatonin production. Limit screen time in the hours leading up to sleep.
- Consult your doctor: Before starting melatonin, especially if you have underlying health conditions or are taking other medications, consult a healthcare professional.
Timing melatonin intake appropriately and combining it with good sleep hygiene practices mitigates the effects of jet lag and adjust more smoothly to new time zones.