11 Jet Lag Prevention Tips That Actually Work

10. Time supplements and natural remedies safely

Supplements can help when used with proper timing, but they are not one-size-fits-all. Melatonin, taken in small doses at the right local bedtime, is useful for shifting sleep onset, especially when traveling east. Lower doses (0.5–1 mg) are often effective and minimize morning grogginess, but check with a healthcare professional for personal safety and interactions. Herbal remedies like ginger and small amounts of turmeric align with traditional approaches and can ease digestion and inflammation; these complement sleep routines rather than replace them. Avoid high-dose unregulated melatonin products without medical advice. For frequent travelers, discussing a timed supplement strategy with a clinician ensures you use the right dose at the right time. Remember that supplements support timing and light strategies; they work best when combined with behavioral and environmental adjustments rather than used alone.