In this Article

• What is jet lag?
• What are other symptoms of jet lag?
• What is a time zone?
• Why does jet lag occur?
• How does the body keep time?
• What is the role of melatonin in jet lag ?
• Does the direction of travel matter?
• Do the symptoms of jet lag vary in intensity?
• What are the best ways to cope with jet lag?
• Should I take melatonin?
• Jet Lag Glossary
• Jet Lag Index

Should I take melatonin?

Another option-a controversial one-is synthetic melatonin, which is classified in the U.S. as a dietary supplement. A study in the Mar. 18, 1989, British Medical Journal reported that taking synthetic melatonin tablets can help travelers restore normal sleeping patterns. In that study, 20 volunteers traveling back and forth between New Zealand and England took daily doses of either 5 milligrams of melatonin or a placebo (a blank, or sugar pill) before, during, and after their flights. Those taking melatonin returned to their normal sleep patterns in 2.85 days on average compared with 4.15 days for those taking a placebo.

However, scientists in the U.S. and many other countries are not yet convinced that enough evidence exists to prove the efficacy of over-the-counter (OTC) melatonin tablets. These scientists also point out the following:

1. No information has been compiled on the long-term effects of taking melatonin.

2. No watchdog measures are in place to assure that all OTC melatonin products meet minimum standards.

In an FDA meeting held on June 8, 1999, Adrian Fugh-Berman, PhD, chairman of the National Woman's Health Network, argued that melatonin should not be considered a dietary supplement and should be removed from the market as evidence of its efficacy was unproven and to some medical professionals, controversial.

However in 2005, MIT released the results of a meta-analysis of 17 peer-reviewed studies using melatonin. It showed that melatonin was effective in helping people fall asleep at doses of 0.3 milligrams (mg). Larger doses of melatonin seem to be less effective after only a few days' use.

For the purpose of treating jet lag, it is suggested that a dose between 0.3 mg and 5 mg of melatonin be taken on the first day you travel at the time you will want to go to sleep at your destination. This should be continued at bedtime for a few days once you are at your destination.

Be aware that higher doses of melatonin can cause sleepiness, lethargy, confusion, and decreased mental sharpness. Operating motor vehicles or heavy machinery should be avoided after taking your daily dose of melatonin.

Nevertheless, if you'd like to try melatonin tablets, check first with your health-care provider.