How do I properly dose melatonin for jet lag and is it safe?
Melatonin is a natural sleep hormone that regulates the circadian rhythm and has been shown to help adjust to new time zones. The optimal dosage is between 0.5 and 3 milligrams, taken 30–60 minutes before the desired bedtime at the destination — higher doses are not more effective and can lead to headaches, dizziness, and a groggy feeling the next morning. In Germany, melatonin in low doses (up to 1 mg) is available over the counter as a dietary supplement, while higher-dose preparations require a prescription. Take melatonin for a maximum of three to five nights in a row, as prolonged use can suppress the body's own melatonin production. For eastbound travel (e.g., to Asia), take melatonin on the evening of arrival; for westbound travel (e.g., to the USA), it is less necessary, as the body handles lengthening days better than shortening days. Pregnant women, nursing mothers, and individuals taking blood thinners or immunosuppressants should consult their doctor before taking melatonin.
Why is jet lag worse for eastbound travel than for westbound travel?
The human body has a natural circadian rhythm of about 24.2 hours — this means our biological day is slightly longer than 24 hours, which is why we can compensate for lengthening days (westbound travel) more easily than shortening days (eastbound travel). On a westbound trip, such as from Frankfurt to New York, the day is extended by six hours — you simply stay awake longer, which aligns with the natural tendency to fall asleep later. On an eastbound trip, such as from Frankfurt to Tokyo, the day is shortened by eight hours — you have to go to bed significantly earlier than usual, which contradicts the internal clock. Studies show that the body adjusts by about 1.5 time zones per day on westbound trips, but only about one time zone on eastbound trips — a flight to Thailand theoretically requires eight adjustment days, while the return trip only requires five. Therefore, plan for an extra buffer day on eastbound trips and use melatonin and light therapy more strategically.
How does light therapy work against jet lag and when should I use it?
Light is the strongest natural cue for the human body and can synchronize the internal clock more effectively than any medication. For eastbound travel, you should expose yourself to bright light in the morning at your destination — ideally natural sunlight for 30–60 minutes — and avoid bright light in the evening to advance the internal clock. For westbound travel, seek as much light as possible in the evening and avoid intense brightness in the morning. Wearable light therapy glasses like Luminette or AYO deliver 10,000 lux of blue light directly to the eyes and can be used both on the plane and at the destination — they are compact and weigh only 50–80 grams. Timing is crucial: with a time difference of more than eight hours, light at the wrong time of day can actually worsen jet lag, as the body corrects in the wrong direction. The free app Timeshifter calculates the optimal light plan based on your flight schedule and chronotype.
Does adjusting the sleep schedule before departure help?
The so-called pre-adjustment is one of the most effective strategies against jet lag and is also used by NASA for astronauts and by airlines for long-haul crews. Start three to five days before departure by shifting your sleep rhythm by 30–60 minutes per day towards the target time zone — for eastbound travel, go to bed earlier and wake up earlier; for westbound travel, do the opposite. At the same time, adjust your meals, as the digestive rhythm also influences the internal clock — have breakfast a bit earlier than usual for eastbound trips. With a time difference of more than six hours, a complete pre-adjustment is often not practical — in this case, a shift of two to three hours before departure and the rest after arrival is the best compromise. The Timeshifter app creates a personalized plan based on your route, your usual bedtime, and your chronotype.
How do I deal with jet lag in children and what tips are there?
Children under three years actually adjust to new time zones faster than adults, as their internal clock is still more flexible — for toddlers, the adjustment often takes only one to two days instead of the usual three to five days for adults. At the destination, quickly establish familiar sleep rituals: the favorite stuffed animal, the familiar bedtime story, and the usual sequence of bathing, reading, and falling asleep provide security for the child and signal bedtime to the body. Plan light outdoor activities in the sun on the first day after arrival, as natural light is also the strongest cue for children. Avoid sugar and stimulating drinks in the evening and offer light snacks and warm milk instead. Be patient if your child wakes up at night and is tired during the day — offer quiet activities and avoid screen time, which can further disrupt the sleep rhythm. For babies, it can help to shift the rhythm by just 30 minutes per day.
How long does jet lag typically last and when will I feel fit again?
As a rule of thumb, the body needs about one day to fully adjust for each time zone crossed — a flight from Germany to New York (six hours time difference) theoretically requires six days. In practice, most travelers experience the strongest symptoms in the first two to three days, with sleep disturbances, concentration problems, and digestive issues that then improve rapidly. For time differences of less than three hours, many people do not notice significant jet lag, and the body adjusts within one to two days. Those who consistently seek daylight upon arrival, use melatonin correctly, and live according to local time can shorten the adjustment period to about half.
What influence does diet have on jet lag?
The so-called anti-jet lag diet recommends alternating between feast days (high in protein in the morning, high in carbohydrates in the evening) and fasting days (light meals) in the four days leading up to departure to prepare the internal clock for the new time zone. Regardless of specific diets, the rule is: eat at local meal times at your destination, even if you are not hungry — meals are the second most important cue for the circadian rhythm after light. Choose carbohydrate-rich meals in the evening (pasta, rice, potatoes), as these promote the production of serotonin and melatonin and facilitate sleep. In the morning, protein-rich foods (eggs, yogurt, nuts) help, as protein increases dopamine levels and promotes alertness. Avoid heavy, fatty meals during the flight and in the first 24 hours after arrival, as digestion is also affected by jet lag. Drink plenty of water and use caffeine strategically — in the morning at the destination to wake up, but not after 2 PM local time.
Can exercise help with jet lag and when should I train?
Moderate physical activity can actually accelerate the adjustment to a new time zone, as exercise influences the release of cortisol and other hormones that regulate the circadian rhythm. Train outdoors in the morning at your destination to combine the effects of daylight and movement — a 30-minute walk, light jogging, or yoga is enough to send a strong alertness signal to the body. Avoid intense training in the first 24 hours after arrival, as your body is already weakened and the risk of injury increases by up to 70 percent with sleep deprivation. Stretching exercises and light movement during the flight (getting up every two hours, walking in the aisle, calf exercises) improve circulation and reduce fatigue after landing. For westbound travel, a short workout in the evening helps you stay awake longer; for eastbound travel, you should avoid evening workouts.
How does adjustment differ for short trips and long-term travel?
For short trips of one to three days with a time difference of more than six hours, sleep medicine experts recommend not trying to adjust to local time at all, but rather staying as close to your home rhythm as possible — this avoids double jet lag (to and from). For such short trips, schedule meetings and important activities during the time windows when you would normally be awake according to your home time, and use quiet hours for sleep. For stays of four to five days or more, complete adjustment to local time is worthwhile, as otherwise you will spend most of your stay in a suboptimal state. For long-term stays of several weeks, a consistent adjustment from day one is the best strategy. Business travelers who regularly commute between two fixed time zones benefit from a permanent compromise rhythm, where they sleep and work at acceptable times in both time zones.
