The effectiveness of melatonin in helping to adjust to jet lag has been confirmed in randomized clinical trials, which are considered the gold standard in medicine.
"There is quite strong evidence that melatonin is effective in helping you adjust to jet lag," says Craig Hopp, a program director at the National Center for Complementary and Integrative Health at the National Institutes of Health. However, "for chronic conditions like insomnia, the evidence is not as conclusive."
A 2002 Cochrane review analyzed 10 randomized trials (most of which compared oral melatonin with a placebo) and concluded that melatonin can be "remarkably effective in preventing or reducing jet lag." It not only helps people fall asleep faster and sleep more soundly, but it also reduces daytime fatigue and improves overall well-being.
In many trials, people also took melatonin on the day of the flight or a few days before travel, usually in the afternoon or evening. Once at the destination, the timing of melatonin intake should be shifted to bedtime, preferably between 10 p.m. and midnight local time. In terms of dosage, both 0.5 mg and 5 mg are effective, although people tend to fall asleep faster and sleep better with larger doses.
Melatonin is a hormone that is typically sold as a dietary supplement, and its safety and efficacy have not been approved by the Food and Drug Administration. Short-term use is generally considered safe.
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