MELATONIN 5mg Immediate Release Caps

  • Interventions to reduce jet lag 

Before travel

  • Plan the journey in advance & determine how many time zones are being crossed, and the direction of travel
  • Starting 3 days before departure, shift both sleep and wake time by 30 minutes per day so that the sleep cycle more closely resembles the time zone at the travel
  • For eastward travel, go to sleep 30 minutes earlier and avoid light in the evening (including electronics), wake earlier & seek bright light in the morning.
  • For westward travel, go to sleep later and seek bright light in the evening, wake later and avoid light in the

During travel

  • Set watch to destination time at the start of the flight
  • Plan in-flight sleep as if it was the time at the destination
  • Prevent dehydration – drink plenty of water, avoid alcohol, tea & coffee, apply lubricant eye drops as needed.
  • Eat small meals frequently, choosing lighter foods like fruit and vegetables (fibre containing foods)
  • Whenever possible, walk around the cabin during destination daytime
  • Use layers of clothing to allow adjustment to temperature variation.

After travel (i.e. at the final destination)

  • Delay sleep until night-time in the new time zone; if sleep deprived, take a short nap (up to 30 minutes).
  • Remain in the dark during the night, even if unable to
  • Only sleep during the night
  • Maximise exposure to natural light during the
  • Adults: consider drinking 1–3 caffeinated beverages in the morning to improve daytime alertness; avoid caffeine after midday in the new time zone because it can delay night-time
  • Change the daily routine (meals, activities) to the new time schedule as soon as
  • Control external environmental cues that push the body’s circadian rhythm towards the destination’s day/ night

Dosage

  • To treat jet lag in adults aged 18 or older with an immediate-release preparation containing 5 mg or less melatonin. Immediate-release melatonin 0.5–5mg orally to be taken on the plane at bedtime of the final destination. Melatonin can be taken for up to four consecutive nights.

Adverse effects

  • Current evidence suggests melatonin has a favourable safety profile.
  • Most common adverse events: Daytime sleepiness, headache, dizziness, and hypothermia
  • Alcohol should not be consumed when taking melatonin, as effectiveness is reduced.
  • If taken in combination with other sedatives (e.g., benzodiazepines and non-benzodiazepines) can potentiate sedative effects. Concomitant administration should be avoided.