Melatonin and jet lag

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Melatonin is not a powerful sleep aid, but it is often used in sleep disorders because of its positive effect on sleep quality. In clinical studies, it has not proven to be effective in reducing the discomfort associated with jet lag. If you still want to use it to facilitate your sleep, a dose of 5 to 10 mg taken 30 to 60 minutes before bedtime is suggested for an adult.

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Other measures can be taken to facilitate your adaptation. Often, to prevent jet lag, it is recommended to rest well before departure and to stay well hydrated during the flight (preferably avoiding alcoholic beverages). Also, it is important to adopt the sleep and meal schedule of the country of arrival as early as possible, avoiding naps that could interfere with nighttime rest. Finally, it is recommended that you get as much exposure as possible to daylight, which will help your body adapt.

If you choose to take melatonin, you should start taking it the first night you arrive at your destination to help you sleep. You can take it for a few days to let your body adjust. However, it is not recommended for long-term use. A dose of 5 mg would be sufficient.

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