Melatonin for Jet Lag Dosage Schedule & How to Use

There is significant evidence that melatonin supplements can improve symptoms of jet lag, to a modest degree. This natural sleep aid is considered effective for alleviating the negative effects on alertness and psychomotor performance caused by jet lag.

Interestingly, it is not believed to significantly decrease the time required to fall asleep (sleep latency) in people with jet lag. There is also contradictory evidence about whether it can help improve sleep efficiency for travellers.

However, taking melatonin has been shown to prevent or improve daytime sleepiness and fatigue caused by travelling eastward through five or more time zones. It may work by helping to restore a normal circadian rhythm.

How does melatonin work for jet lag and what is the best way to take it to prevent symptoms of this condition? This article will discuss the mechanisms by which it works as well as the recommended schedules for usage of melatonin sleeping pills.

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What is Jet Lag?

Jet lag (desynchronosis) is a constellation of physical and mental symptoms caused by disruption of the body’s normal circadian rhythm.

It occurs when people travel via jet aircraft over several different time zones, either in the west to east direction, or east to west. [1]

Jet lag is medically referred to as a chronobiological problem, presenting symptoms similar to those reported by people who work at night and sleep during the day (Shift-Work Sleep Disorder).

When the human circadian rhythm is thrown out of synchronization with a specific light-dark schedule, the body’s “natural clock” is severely disturbed. This can throw off sleeping patterns and result in daytime fatigue.

How Does Jet Lag Affect Melatonin Release?

Governed primarily by melatonin release, our circadian rhythm controls our sleep patterns and also has some impact on body temperature, appetite and mood. Melatonin is secreted in the brain in response to the detection of light in the surrounding environment.

When high levels of light are detected in the morning, melatonin release is inhibited in the pineal gland of the brain. When levels of light fall during the evening, melatonin secretions begin again, signalling to the body that it is time to sleep.

Jet lag causes a disruption to the normal pattern of melatonin secretions. This can cause sleep disturbances, but it can also result in disruption of other natural patterns that are regulated by the circadian rhythm.

A classic example of jeg lag is described when someone boards a flight at 6:00 pm in California and travels to Ohio (about a two hour flight).

When they arrive in Ohio, they will “feel” like they are on the same time schedule as they were in California. However, Ohio is three hours ahead of California, which means it will probably be after midnight when they arrive in Ohio.

Consequently, their internal clock is forced to adjust to abrupt darkness and higher melatonin secretions when it should still be light.

The length of time it takes to adjust to a new time zone varies greatly. Some people need only a few days to recover while others can suffer jet lag symptoms for up to one week.

Jet Lag and Traveling East

Jet passengers traveling east typically experience more intense jet lag symptoms than those traveling west. This is because a person’s circadian rhythm must be advanced instead of delayed, causing a greater disruption in melatonin secretions.
Most people have circadian rhythms consisting of greater than 24 hours so extending one day is easier physiologically than reducing it.

Also, the kind of exposure to daylight essential for resetting circadian rhythms will not correlate with the night/day cycle existing at a particular destination. This is what causes a negative impact on melatonin secretions. [2]

For these individuals, using a melatonin supplement tends to have a greater effect compared to people travelling westward.

Symptoms of Jet Lag

Individual differences, time of day and length (in hours) of time zone alterations produces distinct variations in jet lag symptoms among individuals. Common symptoms of jet lag reported by those who traveled east/west or west/east include:

• Disrupted sleep patterns (insomnia after flying east, inability to fall asleep when flying west)
• Difficulty concentrating, remembering or thinking clearly/disorientation upon arriving at a destination
• Headache
• Irritability/anxiety/situational depression
• Indigestion/constipation/GI problems
• Upset stomach
• Decreased appetite
• Muscle soreness/stiffness

People who have passed through more than nine time zones (particularly those flying from west to east) may suffer jet lag symptoms for six to seven days. [3]

Effects of Melatonin for Jet Lag

Melatonin supplementation has been found to help “reset” the internal body clock that regulates our circadian rhythm when it is disrupted by east/west and west/east time zone travel.

In eight out of 10 trials, melatonin consumed around bedtime by those already at their destination (after crossing more than five time zones) significantly reduced jet lag symptoms.

Dosage amounts given to people participating in these trials were between one mg and five mg. However, subjects taking more than five mg did not report quicker or better relief of jet lag symptoms.

Researchers also noted that giving subjects two mg of slow-release melatonin did not compare in effectiveness to “short-lived, higher peak concentrations of melatonin”. [4]

Moreover, timing a dose of melatonin is vital to alleviating jet lag symptoms. If taken too early in the day, it may cause drowsiness and delay adaption to local time.

A review of the literature regarding melatonin for jet lag showed supplementation with melatonin to be highly effective for symptoms of jet lag caused by transmeridian travel.

While taking melatonin post-flight across seven to eight time zones works well to minimize jet lag symptoms, this review also recommends travelers take melatonin two or three days in advance of flying if they are passing through eight or more time zones.

Scientists think that intake of melatonin several days before flying “suppresses circadian cycling by addressing the phase advance and phase delay areas of the phase response curve for light”. [5]

How to Use Melatonin for Jet Lag

Melatonin for jet lag dosage recommendations should be followed as closely as possible by jet travelers flying east to west or west to east.
Eastward Travel Melatonin Jet Lag Doses: Take a five mg melatonin supplement at 7:00 or 8:00 pm at your destination’s local time. Do not take a melatonin supplement at 7:00 or 8:00 pm before boarding your flight, unless you are passing through more than seven time zones.

Westward Travel Melatonin Jet Lag Doses: Take one five mg melatonin supplement at your local bedtime. Then take another melatonin tablet at 11:00 pm for four days at each destination stop. If you awake too early (around 4:00 am, for example), you can take another tablet. Do not take melatonin before flying west. [6]

The Centers for Disease Control and Prevention (CDC) also recommends seeking exposure to light in the evening when traveling east to west. Alternately, seek exposure to light in the morning when traveling west to east.

Avoid caffeine and alcohol while traveling through time zones and remember to drink plenty of water to stay hydrated. [7]

Will Melatonin Help Travel Fatigue?

Jet lag and travel fatigue are two different conditions. Travel fatigue is not due to crossing time zones and disruption of circadian rhythm patterns.

Instead, it is caused by disturbances in a person’s routine exacerbated by being in cramped spaces for several hours with little ability to move around. In this situation, melatonin will not be helpful for relieving symptoms.

People experiencing travel fatigue may have sat in a low-oxygen environment for too long or are suffering the effects of slight dehydration due to not eating or drinking enough.

You do not need to cross time zones to be affected by travel fatigue. Symptoms of travel fatigue such as tiredness, headache and a general feeling of unwellness usually recede after a good night’s sleep.

Conclusions

Melatonin has been demonstrated as effective for improving symptoms of jet lag in passengers travelling eastward. It may also have benefits for passengers travelling westward, but to a lesser degree.

In order to achieve the benefits of melatonin for jet lag relief, it is important to follow recommended dosage schedules closely. These schedules are designed to optimize delivery of melatonin to match the ideal circadian rhythm at the destination.

Melatonin is rated as Likely Safe by the Natural Medicines Database, when it is used at appropriate dosages. This supplement could interact with some prescribed medications, so you should check with a doctor before using it.

Taking melatonin for jet lag can improve daytime alertness and reduce fatigue. Speak to your doctor to learn about potential side effects and other tips for avoiding jet lag symptoms when travelling.

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