Melatonin Jet Lag Calculator

How Melatonin Helps with Jet Lag

Jet lag occurs when your internal circadian rhythm is out of sync with the local time at your destination. Common symptoms include difficulty falling asleep, daytime sleepiness, poor concentration, and digestive issues. Melatonin is a hormone naturally produced by the body in the evening to signal sleep. Supplementing with melatonin can help reset your internal clock and align your sleep with the new time zone.

How This Calculator Works

This tool calculates the number of hours your body clock must shift and whether you're traveling east (phase advance) or west (phase delay). Based on established circadian science, the calculator provides a multi-day plan for when to take melatonin, helping to reduce symptoms faster.

Melatonin Timing Guidelines

• Eastward travel: Take melatonin 30–60 minutes before your desired new bedtime, starting the night you arrive. Continue for 3–5 days.
• Westward travel: You may not need melatonin. If difficulty sleeping occurs, take a small dose around your new bedtime for 1–2 nights.

Tips to Reduce Jet Lag

• Shift your bedtime gradually 1–2 days before departure
• Use sunlight strategically — seek morning light after eastward travel and evening light after westward
• Avoid alcohol and caffeine during travel
• Drink water and avoid heavy meals on long flights
• Use sleep masks and earplugs to block cabin noise and light

Melatonin Dosage & Safety

• Typical dose: 0.5 to 3 mg — more is not always better
• Take at the same time each evening during your adjustment period
• May cause vivid dreams or grogginess in some individuals
• Always consult with your doctor if you're on medication or have a medical condition

How Many Days to Take Melatonin?

Most eastward travelers benefit from taking melatonin for 3–5 days. If you're only crossing 3 or fewer time zones, a 1–2 day adjustment may be enough. Westward travel often requires less or no melatonin since delaying the body clock is easier than advancing it.

FAQs

Should I take melatonin before flying?

In most cases, no. Wait until you've arrived at your destination and are preparing for sleep in the new time zone.

Does melatonin help with all jet lag symptoms?

It mainly helps realign your sleep cycle. Other symptoms (e.g., digestive issues or fatigue) are best addressed with hydration, diet, and time.

What if I wake up too early in the new time zone?

Continue melatonin at your new bedtime and use blackout curtains. Morning sunlight exposure will also help reset your body clock.

Can I use melatonin long-term?

Melatonin is generally safe short-term. For chronic use, speak with a healthcare provider.

Travel Smart with Your Sleep

Jet lag doesn’t have to ruin your first days abroad. With proper planning, light exposure, and melatonin timing, you can minimize symptoms and make the most of your trip. This calculator simplifies the process so you don’t have to guess. Travel well—and sleep well.