Sleep
In-Flight Melatonin Window
The in-flight melatonin window times low-dose melatonin to destination bedtime—paired with dim light, not origin-night dosing that causes daytime grogginess.
The in-flight melatonin window is when low-dose melatonin—often 0. 5 to 3 mg—taken one to three hours before destination bedtime can nudge circadian phase during travel.
Taking it at origin night on a day flight causes daytime grogginess. Pair with dim cabin cues and avoid alcohol.
Consult clinicians if you use other sedatives.
Common questions
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Should you take melatonin at wheels-up?
Only if wheels-up matches destination evening. On day flights, wait until destination biological night approaches—otherwise you land sedated at the wrong phase.
Related terms
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