Is Melatonin an Effective Treatment for Jet Lag?
Jet lag is a common issue for those travelling across time zones. Jet lag happens when there’s a mismatch between your body’s internal clock and the new local time. Symptoms include fatigue, insomnia, irritability, and digestive issues.
As is the case with any supplement, it’s advisable to consult with a medical professional before taking melatonin. Advice is available at anytimedoctor.co.uk if you do not have sufficuient time to visit your own doctor or, indeed, find it difficult to get a doctor’s appointment.
How does melatonin work?
You might have heard about melatonin as a treatment for sleep problems, including insomnia, and it’s often used for jet lag.
Melatonin is a natural chemical produced by the pineal gland in response to darkness, helping to signal that it’s time to sleep. Its levels typically rise in the evening, peak during the night, and decrease in the early morning.
You can help set your circadian rhythm (your body’s internal clock) by getting morning sunlight.
Taking melatonin supplements can help adjust circadian rhythm to the new time zone, potentially alleviating jet lag symptoms.
What does the research say?
Studies have shown that melatonin can effectively shift circadian rhythm.
One review of studies concluded that:
…“Melatonin is remarkably effective in preventing or reducing jet-lag, and occasional short-term use appears to be safe. It should be recommended to adult travellers flying across five or more time zones”…
The same review also concluded that if people were flying in an easterly direction, then it was especially recommended:
…”particularly if they have experienced jet-lag on previous journeys. Travellers crossing 2-4 time zones can also use it if need be”…
Further benefits of melatonin
Melatonin is not addictive, unlike many sleep medications.
It is a naturally occurring hormone, which may make it preferable for those who are cautious about taking other medications.
Generally, melatonin has fewer side effects compared to other sleep aids.
Dosage, side effects, and other considerations
Typical doses range from 0.5 to 5 mg. Lower doses often suffice and reduce the risk of side effects. It’s often recommended to take melatonin 30 minutes to an hour before bedtime.
Not everyone responds to melatonin in the same way. It’s very effective for some people and less effective for others.
Possible side effects include dizziness, headaches, and daytime drowsiness.
It’s especially important to consult with a healthcare provider before you take melatonin if you are on other medications. Melatonin can interact with certain medications.
Melatonin is available over the counter (OTC) in many countries, but not currently in the UK. Choosing a reputable brand is important.
Tips for using melatonin
You might start using melatonin a few days before your trip to help your body begin adjusting to the new time zone.
It’s a good idea to get some early morning sun (electric light, e.g. from a phone screen, can also help). This can work in conjunction with melatonin and enhance its effectiveness.
Similarly, try to avoid bright light in the evening (screens and other electronics).
It’s a good idea in general to maintain a consistent sleep schedule.
Summing up
Melatonin’s ability to shift your circadian rhythm makes it a valuable tool. Research has concluded that it’s an effective treatment for jet lag.
It’s important to consider potential side effects and interactions with other medications.
For the best results, combine melatonin with good sleep hygiene practices and light exposure management.
Consult with a professional before you try melatonin supplements.
