Does melatonin help with travel?

As a sleep aid, melatonin has been widely studied and is a common jet lag treatment. The latest research seems to show that melatonin aids sleep during times when you wouldn't typically be resting, making it beneficial for people with jet lag.



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Take melatonin. However, this should only be done for flights longer than 6 hours, as this is how long it takes melatonin to leave your system. You don't want your body to be trying to ease you into sleep as you're navigating a busy foreign airport.

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Prepare before the flight: Take 5 mg of melatonin, wake up earlier, and get bright light exposure. Day of the flight: take 5 mg of melatonin at 6 p.m. After the flight: take 5 mg at bedtime until adapted, and get 30 minutes of outdoor exercise to help speed up the process.

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Taking a melatonin supplement when you first get on a flight— if traveling overnight—is a great way to ease yourself to sleep, so you wake up refreshed and rested when you land. However, this should only be done for flights longer than 6 hours, as this is how long it takes melatonin to leave your system.

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Stay Awake Behind the Wheel
  1. Never drink and drive. ...
  2. If possible, don't drive long distances alone. ...
  3. Get enough shut-eye. ...
  4. Don't begin a trip so late that you're driving when you usually sleep. ...
  5. Watch your posture. ...
  6. Take a break at least every 2 hours. ...
  7. Have 2 cups of a caffeinated drink like coffee, if you can have caffeine.


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Taking a melatonin supplement when you first get on a flight— if traveling overnight—is a great way to ease yourself to sleep, so you wake up refreshed and rested when you land. However, this should only be done for flights longer than 6 hours, as this is how long it takes melatonin to leave your system.

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Common side effects
  • Feeling sleepy or tired in the daytime. Do not drive, cycle or use tools or machinery if you're feeling this way. ...
  • Headache. Make sure you rest and drink plenty of fluids. ...
  • Stomach ache. ...
  • Feeling sick (nausea) ...
  • Feeling dizzy. ...
  • Feeling irritable or restless. ...
  • Dry mouth. ...
  • Dry or itchy skin.


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Those longer acting medications should be avoided for short flights. For example, you wouldn't want to use a long-acting medication like Ambien on a short flight. Why? You could find yourself too groggy to take care of yourself when you arrive at your destination or during an emergency, he said.

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These drugs are usually taken shortly before a flight. They include: Anti-anxiety medication, such as diazepam (Valium) or alprazolam (Xanax). Motion sickness medication, such as dimenhydrinate (Dramamine).

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