Jet Lag and Melatonin
Jet lag is caused by flying in an airplane and crossing one or more time zones, which can disrupt the body's sleep and wake cycle (circadian rhythms). Jet travel across time zones may make it difficult for you to fall asleep, stay asleep, or stay awake during the day.
The effects of jet lag usually are greater if you are going from west to east than from east to west.
The symptoms of jet lag may take one to several days to go away.
Melatonin is a hormone the body makes that regulates the cycle of sleeping and waking. Taking melatonin may help "reset" your sleep and wake cycle. Some studies show that using it reduces how much jet lag people report on both eastward and westward flights.1 But other studies have not shown a benefit.2
You can try taking melatonin to reduce the symptoms of jet lag. Suggestions about times and dosages vary among researchers who have studied melatonin. Recommendations include:
There are other things you can do to decrease the effects of jet lag. Be rested before your flight, and try to walk around during the flight so that you are not confined to cramped spaces for long periods of time. Drink lots of water, because the air in jets tends to be dry. Vitamins and herbal remedies that can be bought without a prescription can also be tried to help reduce jet lag.
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