Melatonin Tablets for Jet Lag

Start on the first night at your destination, taken at the local bedtime, and continue for 3 to 5 nights.

Taken at night, melatonin should aid night-time sleep. Avoid taking it in the day as it can cause daytime drowsiness and may shift your body clock in the wrong direction.

Many travellers notice improved sleep on the first or second night, with greater benefit across several nights as the circadian rhythm adjusts.

Avoid alcohol near bedtime. Alcohol disrupts sleep architecture and can counteract melatonin’s effect while increasing next-day sedation.

Usually mild and short-lived: drowsiness, headache, dizziness, nausea or vivid dreams. If you feel very sleepy the next morning, take the tablet slightly earlier the next night or discuss dose/timing with your prescriber.

Routine use is not recommended due to limited data.

Discuss with your regular GP. Melatonin can lower seizure threshold in some people and may affect mood in susceptible individuals; specialist advice may be needed.

Keep lights dim, avoid screens, use relaxation techniques and try to return to sleep. Avoid taking extra melatonin during the night unless your prescriber has advised a split dose.

Skip it and resume the next evening at local bedtime. Do not take extra tablets to “catch up”.

Melatonin resets timing of sleep rather than simply sedating. Antihistamines and sedatives can worsen next-day grogginess and do not help realign the body clock.

No. This information supports—but does not replace—advice from your GP or another qualified clinician. Follow your prescriber’s instructions and read the patient information leaflet supplied with your medicine.