How to Beat Jet Lag with Melatonin: A Traveller's Guide

For Australians, international travel almost always means crossing multiple time zones. Whether you're flying to Europe, Asia, or the Americas, jet lag can turn the first few days of your trip into a foggy struggle. The good news? Melatonin is one of the most effective tools for resetting your body clock and minimising jet lag's impact.

This comprehensive guide will show you exactly how to use melatonin strategically for different travel scenarios, based on current research and practical experience.

Understanding Jet Lag

Jet lag occurs when your internal circadian rhythm is out of sync with the local time at your destination. Your body's 24-hour clock is governed by environmental cues—primarily light—and when you rapidly cross time zones, your internal clock doesn't adjust immediately.

The result is a collection of unpleasant symptoms that can include:

• Difficulty falling asleep or staying asleep
• Excessive daytime sleepiness
• Difficulty concentrating and thinking clearly
• Digestive problems and appetite changes
• General malaise and fatigue
• Mood disturbances and irritability

Why Melatonin Works for Jet Lag

Melatonin is particularly effective for jet lag because of its role in regulating circadian rhythms. When you take melatonin at the right time, you're essentially sending a signal to your brain that says "it's nighttime now"—helping to shift your internal clock to match your new location.

Research consistently shows that melatonin can:

• Reduce the time needed to adjust to a new time zone
• Improve sleep quality during and after travel
• Decrease overall jet lag symptoms
• Help you feel more alert during destination daytime hours

Eastward vs. Westward Travel

The direction you travel significantly affects both the severity of jet lag and the optimal strategy for using melatonin.

Eastward Travel (Harder to Adjust)

Flying east—say, from Sydney to London or Los Angeles—is generally more challenging because you need to advance your body clock. You're essentially trying to make your body feel sleepy earlier than it naturally would.

For most people, eastward travel results in more severe jet lag symptoms, particularly difficulty falling asleep at the local bedtime (it feels too early) and waking too early in the morning.

Westward Travel (Easier to Adjust)

Flying west—like Sydney to Dubai or New York—requires delaying your body clock, which most people find easier. You need to stay awake later than your body expects, which is generally more manageable than trying to fall asleep when your body thinks it's midday.

Melatonin Protocol for Eastward Travel

When travelling east, your goal is to advance your sleep time to match your destination's earlier nighttime.

Before Departure (Optional but Helpful)

If possible, start adjusting 2-3 days before departure:

• Go to bed 30-60 minutes earlier each night
• Take 0.5-3mg melatonin at your new earlier bedtime
• Get bright light exposure in the morning
• Avoid bright light in the evening

During the Flight

• Set your watch to destination time immediately
• If it's nighttime at your destination, try to sleep (melatonin can help)
• Stay hydrated and avoid excessive alcohol
• Move around periodically to prevent stiffness

Upon Arrival

• Take 0.5-5mg melatonin at local bedtime (9-11pm)
• Get bright morning light exposure as soon as possible
• Avoid napping, or limit naps to 20 minutes before 3pm
• Continue melatonin at local bedtime for 2-5 days until adjusted

Melatonin Protocol for Westward Travel

When travelling west, you need to delay your sleep time to match your destination's later nighttime.

During the Flight

• Set your watch to destination time
• Try to stay awake if it's daytime at your destination
• If it's nighttime at destination, take melatonin and try to sleep

Upon Arrival

• Stay awake until local bedtime (even if you're exhausted)
• Take 0.5-3mg melatonin only if you wake too early (e.g., 3-4am)
• Get bright light exposure in the late afternoon/early evening
• Avoid bright light in the early morning if you wake too early

Dosage Guidelines for Travel

Research suggests that lower doses of melatonin are often just as effective as higher doses for jet lag:

• Standard dose: 0.5-3mg, taken 30-60 minutes before destination bedtime
• If lower doses don't work: Try up to 5mg
• Duration: Use for 2-5 days after arrival, or until adjusted

Start with a lower dose on your first night and adjust if needed. There's no benefit to taking more than necessary, and higher doses can sometimes cause grogginess.

Special Scenarios

Short Trips (2-3 Days)

For very short trips, some travellers find it easier to stay on home time rather than attempting to adjust. If you can schedule meetings and activities around your body's natural rhythm, this approach avoids the double adjustment of shifting there and back.

Multiple Time Zones in One Trip

If you're visiting multiple destinations in different time zones, focus on adjusting to each location as you arrive. Melatonin can help with each transition, but give your body at least a couple of days at each stop if possible.

Red-Eye Flights

Overnight flights can be an opportunity to get ahead on adjusting. Take melatonin at your destination's bedtime (even if that's mid-flight), use an eye mask and earplugs, and try to sleep through to your destination's morning.

Complementary Strategies

Melatonin works best when combined with other jet lag-fighting strategies:

Light Exposure

Light is the most powerful circadian cue. Strategic light exposure can dramatically speed up adjustment:

• Eastward travel: Seek morning light, avoid evening light
• Westward travel: Seek evening light, avoid early morning light (if waking too early)

Meal Timing

Eating meals at local times helps signal to your body what time it is. Even if you're not hungry at local mealtimes, try to eat something.

Physical Activity

Light exercise during destination daytime hours helps promote alertness and can improve nighttime sleep.

Hydration

Air travel is dehydrating, and dehydration worsens fatigue. Drink plenty of water before, during, and after your flight.

Australian Traveller's Quick Reference

Sydney to London (East, ~10-11 hours ahead)

One of the most challenging routes. Take melatonin at London bedtime (9-11pm local), seek morning light, avoid late afternoon naps. Expect 3-5 days for full adjustment.

Sydney to Los Angeles (East, ~18-19 hours ahead/5-6 hours behind)

Effectively westward travel. Stay awake until LA bedtime, use melatonin if waking too early. Seek late afternoon/evening light.

Sydney to Tokyo (West, ~1 hour behind)

Minimal adjustment needed. One night of melatonin at local bedtime should suffice.

Sydney to Dubai (West, ~7 hours behind)

Moderate westward adjustment. Stay awake until Dubai bedtime, use melatonin if needed for early waking.

The Bottom Line

Melatonin is a traveller's best friend for managing jet lag. By understanding the direction of your travel, timing your melatonin correctly, and combining it with smart light exposure and other strategies, you can dramatically reduce the impact of jet lag and make the most of your time abroad.

Remember, everyone responds slightly differently. Pay attention to how your body reacts and adjust your approach accordingly. With practice, you'll develop a personalised protocol that gets you adjusted quickly and keeps you feeling your best, no matter where your travels take you.