In addition to helping you catch some zzzs on the flight, Unisom can lessen jet lag upon landing or returning home. Take it an hour before bedtime in the new destination and make sure you give yourself eight hours to sleep, Kilkenny says.
Bonus: A 2022 review published in the Cochrane Database of Systematic Reviews found Unisom has been shown to help relieve motion sickness, so this sleep aid may be particularly helpful if bumps and turbulence up in the air leave you wanting to reach for the sickness bag.
Melatonin
This hormone occurs naturally in the body, but taking an extra dose helps induce sleep and adjust your circadian clock. That means you should be able to function better at your destination and decrease the effects of jet lag, Kilkenny says. You’ll want to start taking melatonin a few days before your trip, about four to six hours before your bedtime, so that you’re ready to hit the pillow 30 minutes to an hour earlier than normal, Das says.
A 2002 review from UK researchers found melatonin decreases jet lag if you take it close to your target bedtime at your destination, especially if you’re traveling across five or more time zones. The researchers found doses of 0.5 and 5 mg were equally effective at preventing jet lag, though the larger (maximum) dose will help you fall asleep quicker and sleep better.
Another plus? There are no major side effects to worry about—melatonin shifts the circadian rhythm with minimal side effects, the Springer article found. (Note: The FDA does regulate dietary supplements such as melatonin, but these regulations are less strict than those for prescription or over-the-counter medications. Check with your doctor for an appropriate recommendation.)
No matter which medication you decide to go with (if any), there are a few ground rules to follow. First, give it a test run at home. “You want to know how your body tolerates it before you go,” Das says. Then, once you’re settled into your seat, remember to pass on booze and don’t pop the medicine until the flight attendants have gone over safety instructions.
Condé Nast Traveler does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional.
