Research indicates improved sleep when melatonin is taken at the appropriate time for jet lag and shift work. Evidence suggests that melatonin can reset the body clock.

Melatonin might help shift workers on irregular shifts who need to adjust their schedules.

When taken in low doses at the appropriate time, melatonin can help advance or delay the sleep-wake cycle.

Melatonin can be effective for preventing or reducing jet lag, particularly for crossing five or more time zones and when traveling east.

Side effects such as fatigue and depression have occasionally been reported with use of melatonin. Questions have been raised as to the synthetic Melatonin’s dose and its safety, particularly with regard to its effect on the cardiovascular system and reproduction.