If you’ve ever found yourself wide awake at 3 a.m. after a long flight or struggling to stay alert during an afternoon meeting in a new time zone, you’re not alone. Jet lag can make your body feel like it’s in two places at once, physically here, but mentally stuck somewhere else. At our practice, we often hear clients say, “It feels like I just can’t switch off.” That’s a common and understandable response to a temporary disruption in your sleep system.

The good news? Your sleep can adjust, and there are gentle, science-backed ways to support that process without forcing it.

What Is Melatonin and Why Does It Matter?

Melatonin is a hormone your body naturally produces in response to darkness. Think of it as your internal signal that says, “It’s time to start winding down.” It’s produced by the pineal gland and released into the bloodstream, typically increasing in the evening and tapering off in the morning.

But here’s the catch: melatonin isn’t a sleep trigger, it’s more like a timing cue. It tells your body that it’s nighttime, but it doesn’t knock you out. That’s why melatonin supplements can be helpful in some situations like jet lag, but they aren’t a cure-all for sleep problems.

How Jet Lag Disrupts Your Internal Clock?

Jet lag occurs when your body’s internal clock; your circadian rhythm is out of sync with the time zone you’ve traveled to. For example, if you fly from New York to Paris, your body still thinks it’s nighttime when it’s actually morning in France. This misalignment can lead to difficulty falling asleep, staying asleep, or feeling rested during the day.

Clients often describe it as feeling “off” or like their brain is stuck in another time zone. That’s a perfect way to describe what’s happening: your internal rhythm is simply delayed or advanced, and it takes a few days to catch up.

Read here about the ‘tired but wired’ paradox and how to manage it.

What the Research Says About Melatonin for Jet Lag?

According to studies from the National Institutes of Health and Johns Hopkins University Well-Being​, melatonin can indeed help ease jet lag symptoms, especially for those flying eastward (where the time difference shortens the day). Melatonin supplements can help adjust circadian rhythms, but only when used with proper timing. A 2022 meta-analysis (actually published in Frontiers of Physiology) found that low-dose melatonin (0.5 to 5 mg) was effective in reducing jet lag symptoms, particularly when taken close to the target bedtime in the new time zone, with higher doses offering quicker sleep onset but not necessarily a stronger effect on jet lag reduction​

The study emphasized that timing was more crucial than dosage: taking melatonin in the evening at your destination helps advance your circadian rhythm if you’ve traveled east. For westward travel, light exposure often has a stronger effect, although melatonin may still help if taken in the local evening.

Let’s look at simple tools that help your body gradually realign its internal clock:

1. Use Light as Your Most Powerful Reset Tool

Light exposure is one of the most effective ways to reset your circadian rhythm. Aim to get morning sunlight if you’ve traveled eastward, and evening light if you’ve traveled westward. Avoid bright screens late at night when trying to adjust to an earlier bedtime.

2. Melatonin Timing, Not Just Dosage

As mentioned earlier, melatonin works best when used as a signal, not a sedative. A low dose, taken 1-2 hours before your new bedtime, can be a helpful cue to the body but it’s most effective when paired with light exposure and consistent sleep routines.

3. Adjust Sleep Gradually Pre-Travel

If possible, begin shifting your sleep and wake times by 30 to 60 minutes a few days before travel. This gradual adjustment can make the transition smoother, especially for long-haul flights.

4. Embrace Gentle Acceptance (ACT Approach)

Instead of fighting jet lag, meet it with acceptance. Know that some fatigue and disorientation are normal. When you stop struggling against sleeplessness and instead allow space for rest, the body often responds with more ease.

Mindfulness exercises, such as noticing your thoughts without judgment or gently refocusing on your breath, can ease the tension around not sleeping “perfectly.”

5. Stay Consistent with Your Routine

Once you’ve arrived at your destination, try to eat, sleep, and engage in activities based on the new time zone even if you’re tired. Consistency helps your internal clock recalibrate faster.

Learn what CBT-I is and how it works for insomnia?

Common Factors That Prolong Jet Lag (And How to Work Around Them)

From our work with clients, we’ve noticed a few common patterns that make jet lag linger:

• Sleeping in too late to “make up” for lost sleep
  
• Napping for hours in the afternoon (which can confuse the circadian system)
  
• Over-reliance on melatonin or sleep aids without addressing behavioral habits
  
• Skipping meals or eating at odd times, which disrupts digestive rhythms connected to sleep

Gently shifting these behaviors without pressure or perfectionism can speed recovery.

You Don’t Need to Force Sleep, Just Invite It

Sleep doesn’t work well when we try to force it. That’s especially true with jet lag. The goal isn’t perfect sleep, but rather creating the right conditions so your body knows it’s okay to rest.

When you trust that your system is capable of adapting, even if it takes a few days, that shift alone can ease the pressure. And with the right tools, light, timing, gentle movement, and acceptance, most people bounce back sooner than they expect.

Ready to Sleep More Smoothly After Travel?

If you’re finding that jet lag or sleep disruptions are sticking around longer than you’d like, our Gently to Sleep program offers a compassionate, research-based approach rooted in CBT-I and ACT. We’ll guide you step-by-step, helping you move from struggle to ease without relying on quick fixes.

Ready to transform your relationship with sleep? Learn more about our “Gently to Sleep” online sleep coaching program and take the first step toward restful nights and energized days.

Trouble sleeping? Contact me today to schedule your free virtual consultation and begin your journey to good nights and better days.

To learn more about sleep health and science-backed tips to improve your mental health, visit our Blog.