Melatonin for jet lag: the timing card
Timing and dose. Ask your doctor first.
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What kind of traveler are you?
One page on when melatonin helps with jet lag and when it works against you: the timing the trials used, the doses they found effective, and what changes with direction. Every line comes from our melatonin guide, where each claim is cited. It isn't medical advice: ask your doctor before you take melatonin.
What's on it
- When to take it, east and west, and the time of day to avoid
- Dose: what the trials found from 0.5 to 5 mg, and why slow-release did poorly
- Who should talk to a doctor first
Not medical advice. Ask your doctor before you take melatonin, and especially before you combine it with other medication.
Every line on it comes from our guide, Melatonin isn't a sleeping pill — it's a timing signal. Taken at the wrong time, it pushes your clock the wrong way., where each claim is cited and linked.