What does melatonin do for jet lag?
Your body releases melatonin in the evening to signal night. A small dose at the new bedtime tells the body clock it is night earlier than it thinks, which helps after flying east. In adults, low doses (0.5 mg) shift the clock about as well as higher doses with less grogginess.
What dose do pediatricians use?
- The American Academy of Pediatrics notes that many children respond to 0.5 mg or 1 mg taken 30–90 minutes before bedtime.
- Start with the lowest dose your pediatrician suggests; more is not better.
- For jet lag, use it for a few nights at most.
- Adults commonly use 0.5–3 mg about 30 minutes before local bedtime.
Is melatonin safe for kids?
- Short-term use appears relatively safe, but long-term effects in children are not well studied.
- Supplements are not regulated like medicines in the US; studies have found products with more or less melatonin than labeled.
- Common side effects include morning grogginess and headaches.
- Gummies look like candy: store them out of reach.
- Ask your pediatrician first, especially if your child takes other medicines or has a health condition.
When should you skip melatonin?
- Babies and toddlers (0–3): use light, naps and routine instead.
- Most westward trips: the problem is early waking, which melatonin at bedtime does not fix.
- Short trips where you stay close to home time.
What works without melatonin?
- Shift bedtime 15–30 minutes a day before the trip.
- Get daylight at the right times after landing.
- Keep naps short and early, and hold a fixed wake-up time.
- Dim lights and screens 1–2 hours before bed.
Frequently asked questions
Can I give my child melatonin for jet lag?
Only after talking with your pediatrician. If approved, low doses for a few nights after flying east are typical.
How much melatonin can a 5-year-old take for jet lag?
Ask your pediatrician. The AAP notes many children respond to 0.5–1 mg taken 30–90 minutes before bed.
Can toddlers take melatonin on a plane?
It is not recommended for babies and toddlers. Use a bedtime routine, feeds and comfort items instead.
Does melatonin help jet lag going west?
Usually not much. After flying west, evening light and keeping early mornings dark work better.
Route plans
- New York → London
- New York → Athens
- Los Angeles → Tokyo
- Denver → Rome
- Chicago → Tokyo
- Seattle → Paris
- Miami → Paris
- Atlanta → Paris
More guides
- With a baby (0–12 months)
- With a toddler (1–3)
- With kids 4–8
- With teens
- Flying east with kids
- Flying west with kids
- How long jet lag lasts
- Time difference chart
- Jet lag coming home
- Sleep kit checklist
- Jet lag not working?
- Jet lag gear for kids
- Travel insurance for families
Sources
- American Academy of Pediatrics (HealthyChildren.org): Melatonin and children's sleep. Pediatric guidance on melatonin dose, timing and safety.
- American Academy of Sleep Medicine: Melatonin use in children and adolescents (health advisory). Advises involving a health care professional before giving children melatonin.
- Herxheimer A, Petrie KJ. Melatonin for the prevention and treatment of jet lag. Cochrane Database of Systematic Reviews. Systematic review of melatonin for jet lag in adults.
- Eastman CI, Burgess HJ. How to travel the world without jet lag. Sleep Med Clin, 2009. The light-timing and pre-flight shifting method this calculator follows.
- CDC Yellow Book 2026: Jet Lag Disorder. US Centers for Disease Control and Prevention guidance for travelers and clinicians.
How we turn this research into plans: methodology.
Not medical advice. General sleep and travel guidance based on published circadian research. Ask your doctor or pediatrician about melatonin or other supplements, pregnancy, medications or health conditions. Never give melatonin to babies or toddlers.