Is melatonin good for jet lag?

Concerns & risks

You were trying to beat jet lag, and a friend suggested melatonin.

People want quick fixes.

Causes & evidence

Some travelers use melatonin; talk to a healthcare provider. See jet lag.

What to do

1. Ask a provider.
2. Focus on light and sleep timing.

Common mistakes: Common mistakes: taking it at the wrong time. Timing matters for adjusting your body clock. Melatonin is sold as a supplement in the U.S., and product quality can vary. Talk to a doctor or pharmacist first, especially if you take other medicines, are pregnant, or have health conditions. Light exposure and sleep schedule changes are key tools for jet lag, with or without melatonin. Avoid driving or operating machinery if a supplement makes you drowsy. Start with the advice of a health professional. Stay hydrated, and plan your first days with flexibility. For shorter trips of a couple days, some people simply stay on home time. Write down your plan for light and sleep before the flight.

Speed Man tip: Avoid alcohol with sleep aids.

Wrap-up: Ask provider. Light. Timing.