When you fly across time zones, your internal body clock keeps running on the old time, which causes a mismatch: you feel sleepy during the day and cannot sleep at night. In this context, melatonin is used as a tool that helps shift your internal rhythm towards the new local time.
The logic of taking it for jet lag differs from ordinary evening use. The tablet is taken according to the local time at your destination — shortly before bed in the new time zone — for several days after arrival. This helps the body readjust faster than if you simply wait for natural adaptation.
In this case, the 1 mg dose suits those who prefer to start with the minimum amount. It is important to understand that melatonin does not instantly eliminate travel fatigue — it works at the level of the circadian rhythm, not as a stimulant or a sedative.
A few practical points:
- try to switch straight away to the schedule of the new time zone — eating and being active according to local time speeds up adaptation;
- avoid bright light late in the evening by the new time;
- if the flight is short (a 1–2 hour difference), adaptation usually happens on its own and the supplement may not be needed.
Pregnant and breastfeeding women and those taking medicines should consult a doctor before use.