How do you take melatonin when traveling to Europe?

Sak suggests that adults take melatonin at bedtime for five days after arriving at their destination. Melatonin taken in the evening helps advance circadian rhythms to align with local time. For westward travel, circadian rhythms run ahead of the destination time, so travelers end up waking earlier.



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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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Yes, you can. Under Spanish law, you are permitted to bring medication into the country if it is for personal use.

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Jet lag is worse going east, traveling against the natural direction of the sun. Eastward travel requires advancing the circadian system to adjust to the new time zone. Doctors consider melatonin especially effective for eastward travel and for travel that lasts longer than three days.

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