Jet Lag Medication: What Works, What to Avoid, and How to Recover Faster

When you cross time zones, your body doesn’t instantly adapt—that’s jet lag, a temporary sleep disorder caused by rapid travel across multiple time zones that disrupts your internal clock. Also known as circadian rhythm disruption, it’s not just feeling tired—it’s brain fog, stomach upset, trouble sleeping, and daytime exhaustion that can last days. And while some people just tough it out, others turn to melatonin, a natural hormone your body produces to signal sleep, often used as a supplement to reset your internal clock—and that’s one of the few things with solid evidence behind it.

But not all sleep aids for travel, over-the-counter or prescription drugs meant to help you fall asleep during or after long flights are created equal. Many OTC pills like diphenhydramine (Benadryl) make you drowsy, but they don’t fix your rhythm—they just mask it. Worse, they can leave you groggy the next day, mess with your balance, or even worsen dehydration. Prescription sleep meds? They’re risky for occasional use and can be habit-forming. What you need isn’t just sleep—it’s a reset. That’s where timing matters: taking melatonin at the right local bedtime (usually 30 minutes before) can help your body adjust faster. Studies show it works best for eastward travel, especially when crossing three or more time zones.

And it’s not just about pills. Light exposure is your secret weapon. Getting sunlight in the morning at your destination tells your brain it’s time to wake up. Avoid bright screens at night. Stay hydrated. Skip heavy meals and alcohol on the flight—they make jet lag worse. Some people swear by caffeine strategically timed to stay awake during the day, but don’t overdo it. The goal isn’t to fight your body—it’s to guide it.

Below, you’ll find real advice from people who’ve been there: what medications actually helped, what didn’t, and how to avoid common mistakes. Whether you’re a frequent flyer, a new parent traveling with kids, or just someone who hates feeling off for days after a trip, these posts give you the facts—not the fluff.