Melatonin for jet lag: Can this supplement really help travellers sleep better?

Travelling across multiple time zones can disrupt your internal body clock, leaving you exhausted, disoriented, and jet-lagged. Melatonin supplements have emerged as a popular remedy among frequent flyers, touted for their ability to ease jet lag and improve sleep quality. But how much truth is there behind these claims?

To unravel the science behind melatonin and travel, we spoke to Dr Michael Barnish, MBChB, a specialist in Precision Health and Nutrition at REVIV Global.

Melatonin is a hormone naturally produced by your body in response to darkness, signaling to your brain that it’s time to sleep. Over-the-counter melatonin supplements are designed to mimic this natural hormone, helping to reset your internal body clock, particularly after crossing multiple time zones.

“Clinical research consistently shows that melatonin can slightly shorten the time it takes to fall asleep and help travellers feel more rested,” explains Dr Barnish. “It’s not a traditional sedative, it’s a chronobiotic, meaning it helps regulate your internal circadian rhythm.”

Dr Barnish emphasizes that timing is crucial for melatonin’s effectiveness. “For optimal results, melatonin should be taken in the evening at your new destination, ideally 30 minutes to 3 hours before you intend to go to bed.”

Typical recommended doses range from 0.5 to 5 mg, with higher doses not necessarily offering additional benefits. In fact, doses above 5 mg can lead to unwanted side effects such as grogginess.

According to extensive clinical research, melatonin is particularly effective for travellers crossing three or more time zones who must quickly adapt to local schedules, such as business travellers, airline cabin crew, and athletes. Older adults may also benefit more significantly from melatonin supplementation, as natural melatonin production declines with age.

Beyond sleep, melatonin has antioxidant and anti-inflammatory properties, helping reduce oxidative stress and supporting energy production at the cellular level. These effects can be especially beneficial during jet lag, when disrupted sleep patterns and increased stress impact overall energy levels and well-being.

To further support your body’s recovery and resilience, consider stepping up your antioxidant protocol with a Vitaboost Glutathione injection, a powerful way to help neutralize free radicals and optimize cellular function after long-haul travel.

While generally safe, melatonin isn't suitable for everyone. Side effects, though uncommon, can include drowsiness, dizziness, headaches, and vivid dreams. It’s particularly important to avoid melatonin if you have epilepsy or an autoimmune condition, as it could potentially exacerbate these conditions.

Another important consideration is product quality. Because melatonin is often sold as a dietary supplement rather than a prescription drug, quality and dosages can vary significantly between brands. Always purchase from reputable sources and consult with a healthcare provider if unsure.

• Timing matters: Take melatonin 30 minutes to 3 hours before your intended bedtime at your destination.
• Best for long-haul travel: Especially effective when crossing 3 or more time zones.
• Regulates your body clock: Melatonin is a chronobiotic, helping realign your circadian rhythm, not a sedative.
• Keep doses moderate: 0.5 to 5 mg is the optimal range; higher doses don’t offer more benefits and may cause grogginess.
• Older adults may benefit more: Natural melatonin production decreases with age.
• Not for everyone: Avoid if you have epilepsy or autoimmune conditions.
• Supports more than sleep: Melatonin has antioxidant and anti-inflammatory properties that may aid recovery during travel.
• Choose quality: Use trusted brands, as melatonin supplements vary in purity and dosage.
• Not a silver bullet: Avoid screens and blue light exposure at night, melatonin won’t override bad sleep hygiene.
• Check with your doctor: Always consult a healthcare provider before starting melatonin, especially if you take medication or have chronic conditions.

In summary, melatonin can be a valuable tool for frequent flyers and those travelling long-haul, aiding in faster adjustment to new time zones. The best outcomes come from proper timing, moderate doses, and personalized advice based on individual health considerations.

"Always consult with a healthcare provider before incorporating melatonin into your travel routine," advises Dr Barnish. With the right approach, this natural sleep hormone could be your key to smoother, more restful journeys.

Ready to take the next step in your journey toward better sleep, faster recovery, and overall wellbeing? Connect with your nearest REVIV clinic to discover personalized support, targeted wellness injections, and recovery solutions designed to help you feel your best, wherever your travels take you.