Overcoming Jet Lag with a Melatonin Reset

By Tracy Tranchitella, N.D.

With the holiday season here, many of us will be traveling to spend time with friends and family. For those traveling long distances, the disruption of normal sleep can be significant. Jet lag is especially problematic when traveling across multiple times zones. It is important to reset melatonin output from the brain for reestablishment of the circadian rhythm (the biological cycle between light and dark recognition within the brain). Otherwise, the delay in melatonin reset can you leave you groggy, tired, and non-productive.
Listed below are some general recommendations to help offset jag lag:
Upon arrival to your destination, implement the following:
• Get sunlight exposure throughout your arrival day, and subsequent days on your trip. Sunlight during the day helps to reset proper melatonin signaling from the pineal gland.
• Avoid wearing sunglasses, if possible, to allow natural sunlight to activate photoreceptors in the eye for more normal melatonin signaling. Wearing a hat is fine.
• Get some physical exercise/activity on your arrival day, as well as following days on your trip. This helps to build up what is known as “sleep stress.”
• If needed to maintain wakefulness having some caffeine in the form of coffee, tea, or energy drink in the early afternoon can be advantageous. However, avoid caffeine late in the day or early evening to prevent interruption with sleep. Caffeine can stay active for 4 to 6 hours depending on individual metabolism.
• Avoid blue light sources after sunset such as computer and television screens, smartphones, and tablets. Blue light tricks the brain into thinking it needs to shut down melatonin production. The major source of blue light exposure are smartphones, tablets, and computer screens.
• As tolerated, dose 5 mg to 20mg of liposomal melatonin around 9 pm to 10 pm, or about an hour before desired bedtime. Some people find taking their melatonin two hours before desired bedtime is helpful. Supplemental melatonin does not inhibit natural production of melatonin, but higher dosages in some individuals may trigger vivid dreams or morning grogginess if used too late. If taking a serotonin reuptake inhibitor (SSRI) medication, e.g., Prozac, then using higher dose melatonin is best avoided.
• An additional option to build up tolerance to melatonin is to start using it in the evenings a few days prior to travel.