Jet lag is a temporary sleep disorder that occurs when your body’s internal clock (circadian rhythm) is out of sync with a new time zone. It’s common after crossing three or more time zones, especially when traveling east. Symptoms include insomnia, daytime fatigue, difficulty concentrating, and digestive issues. While jet lag usually resolves on its own within a few days, medications and supplements can help reduce symptoms and speed up adaptation.

Common Medications and Supplements for Jet Lag

1. Melatonin

• What it is: A natural hormone that regulates sleep-wake cycles

• Use: Taken as a supplement to help reset the body clock

• Typical dose: 0.5 to 5 mg, taken 30–60 minutes before bedtime in the new time zone

• Best for: Eastward travel (e.g., U.S. to Europe)

• Effectiveness: Well-studied; reduces time to fall asleep and improves sleep quality

• Side effects: Drowsiness, vivid dreams, mild headache

2. Prescription Sleep Aids

• Examples: Zolpidem (Ambien), Eszopiclone (Lunesta), Temazepam (Restoril)

• Use: Short-term treatment to help sleep during travel or upon arrival

• Considerations:

  • Use only under medical supervision

  • Effective for 1–2 nights, but not intended for long-term use

  • Risk of next-day drowsiness, confusion, or dependency

3. Over-the-Counter (OTC) Sleep Aids

• Examples: Diphenhydramine (Benadryl), Doxylamine

• Use: May help with occasional sleeplessness during travel

• Caution: Can cause dry mouth, grogginess, or hangover effect, especially in older adults

4. Caffeine

• Use: Promotes alertness during the day

• Best for: Staying awake in the new time zone to help reset the body clock

• Caution: Avoid caffeine in the afternoon/evening as it may worsen insomnia

Tips for Effective Use of Jet Lag Medications

• Time medications carefully according to your destination’s bedtime

• Avoid alcohol when taking sleep medications

• Use non-medication strategies in combination: light exposure, hydration, and adjusting your sleep schedule a few days before departure

• Consult a healthcare provider or travel clinic before using medications, especially if you have medical conditions or take other prescriptions.