We all know how difficult it is to deal with jet lag. Increased daytime fatigue, irritability, and loss of mental alertness are familiar symptoms for all of us. Your body’s internal clock, regulated by your circadian system, becomes out of synch with the new day-night cycle at your travel destination. For a flight across six or more time zones, it generally takes 4-6 days to re-establish a normal sleeping pattern. Westbound travel is generally more easily tolerated since it is easier to lengthen rather than shorten our natural circadian rhythm.

Melatonin helps regulate your body’s internal circadian rhythm. It is released by the pineal gland during darkness and suppressed by bright light.

Dosage
While doses between 0.5 mg and 5 mg were found to be effective, people fell asleep faster and slept better with the 5 mg dose over the 0.5 mg dose. Dosages above 5 mg showed no additional benefit.

• Take your first dose of melatonin on the first day of travel when darkness falls. Should darkness fall when you on your flight take your first dose at this time. Follow the same procedure by taking melatonin when darkness falls for a few subsequent days of your travel until you are acclimated. Melatonin is especially effective therapy for east-bound flights and for more time zones crossed.
• Slow-release melatonin preparations were not effective in treating jet lag.
• Do not take melatonin before the day of travel since this will not improve your ability to acclimate to your new time zone.

Safety
Side effects typically seen at higher doses include depression, headache, decreased male sex drive and lethargy. Melatonin can stimulate the immune system and interfere with immunosuppressant drugs such as prednisone and cyclosporine. As always, discuss with your physician before starting melatonin or any other supplement or herbal remedy.