If you’ve ever taken a long-haul flight across time zones, you’ve probably experienced jet lag. You land, it’s bright outside, but your brain thinks it’s midnight. You’re exhausted during the day, wide awake at night, and everything feels just a little off. That’s jet lag your internal clock out of sync with the new local time.
Melatonin is one of the most talked-about options for fixing it. But does it actually work? And how should you take it while traveling? Here’s what matters without the fluff.
First, What Exactly Is Jet Lag?
Jet lag happens when your body’s internal clock (your circadian rhythm) doesn’t match the local time of where you are. It’s most noticeable when you cross 3 or more time zones, like flying from Europe to Asia or the U.S.
The most common jet lag symptoms:
- Trouble falling asleep at night
- Waking up too early or too late
- Feeling tired during the day
- Headaches or brain fog
- Digestive issues or a general “off” feeling
And the more time zones you cross, the worse it can hit especially if you’re flying east. Eastward flights shorten your day, which your body doesn’t love. Westward flights are usually a bit easier, but they still mess with your timing.
What Does Melatonin Do?
Melatonin is a natural hormone your brain produces when it gets dark. It tells your body, “Hey, it’s time to get sleepy.” It doesn’t make you sleep instantly it just helps set the stage for sleep.
When you travel and land in a place where it’s suddenly daytime (but your body thinks it’s night), melatonin production is disrupted. That’s where supplements come in. Taking melatonin at the right time can help shift your body clock faster, so you adapt to the new time zone more easily.
It doesn’t cure jet lag overnight, but it can make a big difference in how long it takes to adjust and how rough the first few days feel.
Does It Actually Help?
Yes, and there’s solid science behind it. Several studies have shown that melatonin is effective for reducing jet lag symptoms, especially if:
- You’re flying across 5+ time zones
- You take it at your new bedtime, local time
- You follow up with proper light exposure (more on that below)
A meta-analysis published in the Cochrane Database looked at 10 different studies and found that melatonin significantly reduced jet lag in travelers crossing five or more time zones. It worked better than a placebo and was especially helpful when taken at the right local bedtime.
So while it’s not a miracle solution, it’s one of the few things that has consistent results especially when paired with smart travel habits.
When Should You Take It?
Timing is everything with melatonin. Taking it too early or too late can make things worse. Here’s a simple guide:
If you’re traveling east (e.g. Slovakia → Japan):
- Your day is “shortened,” so your body needs to sleep earlier
- Take melatonin 1–2 hours before your new local bedtime
- Do this for 2–4 nights after arriving
If you’re traveling west (e.g. Slovakia → USA):
- Your day is “lengthened,” so your body needs to stay awake longer
- You may not need melatonin, or a small dose before new bedtime can help
- It’s often less critical, but can still support smoother sleep
For most people, 0.5 mg to 3 mg is enough. Higher doses aren’t more effective and may lead to morning grogginess. A fast-acting or sublingual form tends to work well when traveling.
How Light Exposure Helps
Melatonin works best when paired with the right light cues. That’s because your brain’s clock depends on sunlight to adjust.
- Morning light helps you wake up earlier
- Evening light helps you stay up later
If you’re using melatonin to shift your sleep earlier, try to get some morning sun as soon as you can. That natural light reinforces the melatonin signal, helping your body lock in to the new schedule faster.
According to healthline If you’re shifting your sleep later, expose yourself to light in the evening and avoid bright light early in the morning.
What About Side Effects?
Melatonin is generally considered safe, even for short-term use while traveling. Most people don’t experience any issues, especially with low doses.
That said, possible side effects can include:
- Light morning drowsiness
- Vivid dreams
- Headaches (rare)
- Stomach discomfort (also rare)
These usually go away once your body adjusts. To avoid problems, don’t overdo the dose and don’t take it too late at night or you might feel groggy the next day.
Also, try not to combine melatonin with alcohol, and avoid taking it alongside sleeping pills unless approved by a doctor.
Do You Need It for Every Trip?
Not necessarily. If you’re only crossing one or two time zones, your body might adjust fine on its own. But if you’re flying long haul, think Slovakia to North America, Asia, or Australia melatonin can make the transition a lot smoother.
It’s especially helpful if:
- You have a packed schedule right after you land
- You want to sleep better on night 1
- You’ve struggled with jet lag in the past
Even if you’re someone who usually sleeps fine on planes, that first night in a new time zone is often rough. Melatonin helps take the edge off.
Is It Easy to Find in Slovakia?
Yes melatonin is available in Slovakia, but typically in lower doses (under 1 mg). These smaller doses can be just as effective, especially if you’re using it for travel. It’s available in pharmacies and from reputable online stores.
If you’re preparing for a long trip and want to make sure you get high-quality melatonin with clear labeling, it’s worth doing a bit of research ahead of time.
Final Tips for Jet Lag Recovery
Melatonin works best when it’s part of a full recovery plan. Here’s what that looks like:
- Set your watch to the new time as soon as you board the plane
- Stay hydrated (avoid alcohol and too much caffeine)
- Get sunlight when you land
- Use melatonin for the first 2–4 nights
- Go to bed and wake up on the new local schedule even if you’re tired
And don’t forget it might take a few days to feel fully normal. That’s okay. Your body will adjust faster than you think, especially with the right support.
Final Thoughts
Jet lag can ruin the first few days of any trip whether it’s for work, vacation, or something in between. Melatonin isn’t a magic fix, but it’s one of the few things that actually helps you adapt to a new schedule faster. It’s safe, it’s well-studied, and it works when used the right way.
If you want a clear breakdown of which melatonin products are worth taking especially if you’re in Slovakia this review covers the top picks and how to use them for travel: