I am going to be doing a few red-eye flights in the near future, to time zones far from my own. I decided to review the scientific recommendations around melatonin for jet lag. Unfortunately, most of the articles that have the needed information are behind paywalls, so I bit the bullet and bought a review article. Now I can share the important information with you, dear readers. Here it is:
- Take 2-5 mg of fast-dissolving or liquid melatonin about 30 minutes before sleep.
- Do this when you’re ready to sleep on the red-eye flight
- Do this every day at your destination for the first 3-4 days
- Maybe avoid caffeine and alcohol
- Do NOT take melatonin earlier in the day, or at any other day or time beside what is listed above. This includes not taking any in the days before your flight.
- Try to get dark when you should be sleeping and light when you should be awake (by the time zone you’re adjusting to).
That’s it. Lots of long-winded discussion exists on the internet. Many abstracts tease at this information but don’t give it. But now you have it. Happy travels.