Does melatonin actually work for jet lag?

Yes, but only at 0.3 to 0.5 mg taken 30 minutes before local bedtime. Higher doses (5 to 10 mg, what most pharmacies sell) sometimes make jet lag worse. Take it for the first 3 to 5 nights only.

How long does jet lag last?

Roughly one day of recovery per hour of time change for adults. A 6-hour flight (US to Europe) means 5 to 6 days of mild disruption, fully gone by day 7. Following the protocols halves this.

Is fasting before the flight useful?

Some evidence supports a 16 hour fast ending at breakfast at the destination, but it is less reliable than light exposure and sleep timing. Useful for very long flights (10+ hours, 8+ time zones), unnecessary for short ones.

Should I take a sleeping pill on a long flight?

For 10+ hour flights, a 5mg melatonin or a short-acting sleep aid works for many people. For shorter flights, the disrupted sleep is worse than no sleep. Discuss with a doctor before using prescription sleep aids.

Travel hacks, 6 min read

How to avoid jet lag, tested methods

Published 5 June 2026

Quick answer

-Start shifting your sleep 2 days before the flight.
-Get morning sunlight at the destination immediately, this is the single biggest lever.
-Melatonin works at 0.3 to 0.5 mg, not the 5 to 10 mg most pharmacies sell.
-Skip caffeine after 2pm local time for the first 3 days.
-Stay up until 10pm local, even if you arrive at 7am.

The 48 hour shift

Two days before flying east, go to bed 1 hour earlier each night. Flying west, do the opposite, 1 hour later. This pre-shifts your circadian rhythm so the actual time change is smaller. Most people skip this step and pay for it on day 1 to 3.

Light is the single biggest lever

Your circadian rhythm is controlled by light exposure. Morning sunlight resets the clock faster than anything else. The protocol on landing:

-If arriving in the morning, get outside within 30 minutes of leaving the airport
-If arriving at night, stay in dim light, sleep, then full sun the next morning
-Avoid bright screens 2 hours before local bedtime for the first 3 nights
-On day 2 and 3, walk outside between 7am and 10am for at least 30 minutes

Melatonin, the right dose

The melatonin most pharmacies sell (5 mg, 10 mg) is 10 to 30 times the effective dose. Studies show 0.3 to 0.5 mg taken 30 minutes before local bedtime works better than the higher doses (which sometimes make jet lag worse). Look for "low dose" or split a 1mg tablet in half. Take it for the first 3 to 5 nights only.

The caffeine and alcohol rule

No caffeine after 2pm local time for the first 3 days. The caffeine half-life is 5 to 6 hours, so a 4pm coffee is still affecting you at 11pm. Same with alcohol, it disrupts sleep architecture even when it knocks you out initially. Skip the in-flight wine.

The arrival day rule

Stay up until at least 10pm local time on arrival day. If you land at 7am exhausted, take a 20 to 40 minute power nap before 2pm but absolutely no longer. The temptation to sleep at 6pm is real and ruins night 1.

The eastbound penalty

Eastbound flights (US to Europe, Europe to Asia) cause worse jet lag than westbound because you are shortening your day. Plan a recovery day at the destination, not a packed itinerary. Most people underestimate this.

Frequently asked

Does melatonin actually work for jet lag?
Yes, but only at 0.3 to 0.5 mg taken 30 minutes before local bedtime. Higher doses (5 to 10 mg, what most pharmacies sell) sometimes make jet lag worse. Take it for the first 3 to 5 nights only.
How long does jet lag last?
Roughly one day of recovery per hour of time change for adults. A 6-hour flight (US to Europe) means 5 to 6 days of mild disruption, fully gone by day 7. Following the protocols halves this.
Is fasting before the flight useful?
Some evidence supports a 16 hour fast ending at breakfast at the destination, but it is less reliable than light exposure and sleep timing. Useful for very long flights (10+ hours, 8+ time zones), unnecessary for short ones.
Should I take a sleeping pill on a long flight?
For 10+ hour flights, a 5mg melatonin or a short-acting sleep aid works for many people. For shorter flights, the disrupted sleep is worse than no sleep. Discuss with a doctor before using prescription sleep aids.