Can melatonin help with jet lag and shift work?

Clinical research shows melatonin is particularly effective for managing jet lag and shift work sleep disorders. For jet lag:

• Take 0.5-5mg at local nighttime of your destination
• Start taking it a day before travel for best results
• Continue for up to 4 days after arrival

For shift workers, timing is crucial:

• Take 1-3mg at the start of your desired sleep period
• Maintain consistent timing
• Use in conjunction with light therapy when possible

Studies indicate melatonin can reduce the time it takes to adjust to new time zones by 50% and improve sleep quality for night shift workers.