How to Use Melatonin for Jet Lag

Jet lag is a common problem among travellers.

For frequent travelers, jet lag can be a necessary evil. Flying across time zones can leave your body tired and aching. To get your body back into its natural rhythm, consider using melatonin to combat jet lag. Melatonin, found naturally in the body, helps to regulate the body's internal clock. You can buy melatonin tablets over the counter to help your body get back to its natural schedule after long flights.

Things You'll Need

• Melatonin tablets

Instructions

1. Buy melatonin tablets before your flight. You can get them at a health food store or from online retailers such as Amazon. Tablets are available in a variety of strengths, but according to the Maryland Medical Center, .5 mg is close to the natural amount of melatonin in your body every day. For combating jet lag, purchase .5 milligram tablets.

2. Take one .5 mg tablet of melatonin at 6 or 7 p.m. the day before you depart for your trip. This will help to prepare your body for the journey by ensuring that you get plenty of sleep before your flight.

3. Take another .5 mg tablet 30 minutes before bedtime once you have arrived at your destination. Continue to take one tablet each night at bedtime throughout your trip. This will help to regulate your body's clock and get your body used to the current time zone.

4. Take a second melatonin tablet if you wake up in the middle of the night while you are at your destination. You should only take this second pill if you wake up before 4 a.m. Taking the pill after that will make you sleep too long in the morning and throw off your natural rhythm.

Tips & Warnings

• Go outside. Get as much sunshine as you can while traveling. This too will help your body adjust to the time zone.

• Avoid sleeping during the day when you travel. It will take you longer to get over your jet lag if you continue to disrupt your sleeping habits.

References

• University of Minnesota: Jet Lag and Melatonin
• University of Maryland: Melatonin