Protocol · Sleep & Recovery
Jet Lag Prevention & Recovery Protocol
Melatonin is the core of this stack, with 6 supporting supplements. Each row gives the amount the protocol lists and the grade our evidence database holds for that supplement in Jet Lag Prevention & Recovery.
We are re-verifying the studies cited on protocol pages; only confirmed citations are shown.
The stack
7 supplements · none graded yet · 1 confirmed study
| Grade | Supplement | Amount listed | Why it’s in the stack | Evidence on file | Shop |
|---|---|---|---|---|---|
| Primary stackThe core of this protocol | |||||
| Melatonin | Amount listed: 0.5–5 mg taken at bedtime in destination time zone (start day of travel for eastward, arrival for westward) | Regulates circadian rhythm; helps synchronize internal clock to new time zone when timed correctly
| Not graded yet | ||
Confirmed studies for Melatonin (titles as PubMed lists them) | |||||
| Supporting stackListed as additions to the core | |||||
| Caffeine | Amount listed: 100–200 mg in morning/early afternoon of destination time (avoid within 6 hours of bedtime) | Counteracts daytime fatigue and sleepiness; helps maintain alertness in new time zone | Not graded yet | ||
| Vitamin D | Amount listed: 2,000–4,000 IU in morning at destination | Supports circadian rhythm; morning sunlight/vitamin D exposure helps reset internal clock | Not graded yet | ||
| Magnesium | Amount listed: 300–400 mg in evening | Supports sleep quality and may help with relaxation during adjustment period | Not graded yet | ||
| L-Theanine | Amount listed: 100–200 mg in evening | Promotes relaxation without sedation; may help with sleep onset during jet lag | Not graded yet | ||
| Valerian Root | Amount listed: 300–600 mg 30–60 minutes before bedtime | Mild sedative herb that may help with sleep during adjustment period | Not graded yet | ||
| B Vitamins | Amount listed: B-complex in morning | Support energy metabolism and may help with fatigue during adjustment | Not graded yet | ||
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How this protocol works
In plain language
Jet lag occurs when rapid travel across time zones disrupts your internal body clock (circadian rhythm). Your body expects day and night at certain times, and when these don't match your new location, you experience symptoms like insomnia, daytime fatigue, difficulty concentrating, digestive issues, and general malaise. Eastward travel is typically harder than westward because it requires advancing the body clock, which is more difficult than delaying it. Symptoms are usually proportional to the number of time zones crossed.
CRITICAL: While melatonin is generally safe for short-term use, check with your doctor if you take any medications, have epilepsy, or are pregnant. Timing is crucial - taking melatonin at the wrong time can worsen jet lag. Light exposure is the most powerful tool for resetting your circadian rhythm and should be combined with melatonin.
Melatonin* is the gold standard for jet lag with strong evidence from multiple studies. It works by signaling to your body that it's nighttime. For jet lag, take it at bedtime in the destination time zone. Low doses (0.5-3mg) may be just as effective as higher doses for sleep onset, though some people prefer 3-5mg. Start on the day of travel for eastward trips.
Caffeine* helps counteract daytime sleepiness and maintains alertness when you're tired but need to stay awake. Use it strategically - in the morning/early afternoon of your destination time - but avoid it close to bedtime as it can interfere with sleep.
Vitamin D* - Morning exposure to bright light (or supplemental vitamin D as a partial substitute) helps signal to your body that it's daytime. This is part of the light therapy approach to jet lag.
Magnesium* supports sleep quality and may help with relaxation during the adjustment period.
L-Theanine* promotes relaxation without causing drowsiness, which can help with sleep onset.
Valerian Root* is a mild herbal sedative that may help with sleep during the adjustment period.
B Vitamins* support energy metabolism and may help with the fatigue that accompanies jet lag.
Expected timeline: With proper melatonin timing and light exposure, most people adapt within 2-3 days rather than the typical 1 day per time zone crossed without intervention. For short trips (1-2 days), some travelers choose to stay on home time rather than adjusting.