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Question:
What is the best way to use melatonin to prevent or relieve jet lag?
Answer:
Different dosage recommendations have been used in several double-blind studies showing melatonin to be very effective in relieving jet lag. Some researchers have recommended that melatonin be taken at the beginning of the sleep period at the point of departure starting a few days before departure (especially when traveling eastward). Others have recommended taking melatonin just one time on the first evening upon arriving at the new destination. The later recommendation avoids the problem of extreme drowsiness sometimes produced by melatonin at an unwanted time, e.g., if you were planning to fly to Rome, you would take the melatonin for three days prior to your trip at 1:00 pm.
One study sought to answer the question of optimal timing of melatonin supplementation. In the study, 52 members of an airline cabin crew flying an international route were randomly assigned to three groups; early melatonin (5 mg started 3 days prior to arrival until 5 days after return home); late melatonin (placebo for 3 days then 5 mg melatonin for 5 days at new destination); and placebo. Daily ratings in jet lag, mood, and sleepiness measures demonstrated the best recovery was in the late melatonin group. The early melatonin group actually demonstrated a worse recovery compared to the placebo group. This study suggests the best way to use melatonin for jet lag is 5 mg in the evening at the new destination for five days.
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