{"id":11337,"date":"2026-08-29T10:14:38","date_gmt":"2026-08-29T01:14:38","guid":{"rendered":"https:\/\/kojihifu.com\/english\/?p=11337"},"modified":"2026-09-02T19:16:41","modified_gmt":"2026-09-02T10:16:41","slug":"melatonin-dosage-jet-lag","status":"publish","type":"post","link":"https:\/\/kojihifu.com\/english\/melatonin-dosage-jet-lag\/","title":{"rendered":"Melatonin Dosage for Jet Lag in Japan: How Much, When to Take It, and Who Should Avoid It"},"content":{"rendered":"<p><script type=\"application\/ld+json\" data-kjmc-en-jsonld=\"v1\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"MedicalWebPage\",\"@id\":\"https:\/\/kojihifu.com\/english\/melatonin-dosage-jet-lag\/#webpage\",\"url\":\"https:\/\/kojihifu.com\/english\/melatonin-dosage-jet-lag\/\",\"name\":\"Melatonin Dosage for Jet Lag in Japan: How Much, When to Take It, and Who Should Avoid It\",\"inLanguage\":\"en\",\"isPartOf\":{\"@id\":\"https:\/\/kojihifu.com\/english\/#website\"},\"about\":{\"@id\":\"https:\/\/kojihifu.com\/english\/#clinic-biotope\"},\"reviewedBy\":{\"@id\":\"https:\/\/kojihifu.com\/english\/#physician-karibe\"},\"lastReviewed\":\"2026-08-31\"},{\"@type\":[\"Article\",\"MedicalWebPage\"],\"@id\":\"https:\/\/kojihifu.com\/english\/melatonin-dosage-jet-lag\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/kojihifu.com\/english\/melatonin-dosage-jet-lag\/#webpage\"},\"headline\":\"Melatonin Dosage for Jet Lag in Japan: How Much, When to Take It, and Who Should Avoid It\",\"url\":\"https:\/\/kojihifu.com\/english\/melatonin-dosage-jet-lag\/\",\"inLanguage\":\"en\",\"author\":{\"@id\":\"https:\/\/kojihifu.com\/english\/#physician-karibe\"},\"reviewedBy\":{\"@id\":\"https:\/\/kojihifu.com\/english\/#physician-karibe\"},\"publisher\":{\"@id\":\"https:\/\/kojihifu.com\/english\/#organization\"},\"mainEntityOfPage\":{\"@id\":\"https:\/\/kojihifu.com\/english\/melatonin-dosage-jet-lag\/#webpage\"},\"description\":\"The evidence-based melatonin dose for jet lag is 0.5\u20133 mg, 30\u201360 minutes before your target Tokyo bedtime, for 3\u20135 nights. Full dosing guide for eastbound and westbound arrivals, contraindications, and how to source melatonin in Japan.\",\"image\":\"https:\/\/kojihifu.com\/english\/wp-content\/uploads\/2026\/08\/davinci-melatonin3-eyecatch.webp\",\"datePublished\":\"2026-08-29\",\"dateModified\":\"2026-08-31\",\"lastReviewed\":\"2026-08-31\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/kojihifu.com\/english\/melatonin-dosage-jet-lag\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/kojihifu.com\/english\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Guide for Foreigners in Tokyo\",\"item\":\"https:\/\/kojihifu.com\/english\/column\/guide-for-foreigners-in-tokyo\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Melatonin Dosage for Jet Lag in Japan: How Much, When to Take It, and Who Should Avoid It\",\"item\":\"https:\/\/kojihifu.com\/english\/melatonin-dosage-jet-lag\/\"}]}]}<\/script><br \/>\n<strong>Melatonin dosage<\/strong> is where most travellers get it wrong. The instinct is to take a 5 mg or 10 mg tablet and hope for hard sleep, which is the opposite of what the science supports. This guide covers the doses that actually work for jet lag, when to take them for eastbound and westbound flights, common mistakes, and the small group of travellers who should avoid melatonin in Japan entirely.<\/p>\n<h2>What you&#8217;ll learn in this article<\/h2>\n<figure style=\"margin: 1.5em 0;\"><img decoding=\"async\" style=\"width: 100%; max-width: 100%; height: auto; border-radius: 8px;\" title=\"melatonin in japan \u2014 What you'll learn in this article\" src=\"https:\/\/kojihifu.com\/english\/wp-content\/uploads\/2026\/08\/pexels_3847560_1787826553.webp\" alt=\"melatonin in japan \u2014 What you'll learn in this article\" \/><\/figure>\n<ul>\n<li>The evidence-based dose range for melatonin as a jet-lag intervention (spoiler: lower than you think)<\/li>\n<li>The exact window to take it, relative to your target Tokyo bedtime<\/li>\n<li>How eastbound and westbound flights change the plan<\/li>\n<li>Contraindications, drug interactions, and who should skip melatonin<\/li>\n<li>How to source melatonin in Japan if you did not pack any<\/li>\n<\/ul>\n<div class=\"kjmc-en-booking-inline\" style=\"background: #f7fbf7; border: 1px solid #d5e6d8; border-radius: 10px; padding: 16px 20px; margin: 26px 0; text-align: center;\">\n<p style=\"margin: 0 0 12px; color: #1a3a1f; font-size: 0.95em; line-height: 1.65;\"><strong>Need a physician to confirm your dose?<\/strong><br \/>\nBIOTOPE CLINIC offers an English online consultation with hotel delivery.<\/p>\n<p style=\"margin: 0; line-height: 1;\"><a style=\"display: inline-flex; align-items: center; gap: 8px; background: #06C755; color: #fff; padding: 10px 20px; border-radius: 8px; text-decoration: none; font-weight: bold; font-size: 0.92em; margin: 4px 6px; white-space: nowrap; vertical-align: middle;\" href=\"https:\/\/line.me\/R\/ti\/p\/@710uitns?ts=05311801&amp;oat_content=url#~\" target=\"_blank\" rel=\"noopener noreferrer\">Book via LINE<\/a><br \/>\n<a style=\"display: inline-flex; align-items: center; gap: 8px; background: #25D366; color: #fff; padding: 10px 20px; border-radius: 8px; text-decoration: none; font-weight: bold; font-size: 0.92em; margin: 4px 6px; white-space: nowrap; vertical-align: middle;\" href=\"https:\/\/whatsapp.com\/channel\/0029VbCA1v85K3zY4MLX2a1h\" target=\"_blank\" rel=\"noopener noreferrer\">Message on WhatsApp<\/a><\/p>\n<\/div>\n<h2>The Evidence-Based Dose Range for Jet Lag<\/h2>\n<figure style=\"margin: 1.5em 0;\"><img decoding=\"async\" style=\"width: 100%; max-width: 100%; height: auto; border-radius: 8px;\" title=\"melatonin in japan \u2014 The Evidence-Based Dose Range for Jet Lag\" src=\"https:\/\/kojihifu.com\/english\/wp-content\/uploads\/2026\/08\/pexels_7749046_1787826555.webp\" alt=\"melatonin in japan \u2014 The Evidence-Based Dose Range for Jet Lag\" \/><\/figure>\n<p>Sleep-medicine reviews of melatonin for jet lag consistently point to the same range: <strong>0.5 mg to 5 mg<\/strong>.<\/p>\n<p>The Cochrane review of melatonin for jet lag, the American Academy of Sleep Medicine clinical practice guideline for circadian sleep-wake disorders, and later meta-analyses all converge here. Doses above 5 mg have not been shown to improve outcomes and are more likely to cause next-morning grogginess.<\/p>\n<p>The most-cited practical range is <strong>0.5 mg to 3 mg<\/strong>, which is what most experienced travellers use. A 3 mg capsule \u2014 the dose in DaVinci Laboratories Melatonin-3, which is the product supplied through the online consultation service for melatonin in Japan \u2014 is a reasonable starting point for most adults. Smaller-framed travellers, or people who have found even low doses leave them foggy, can split a capsule and start at 1.5 mg.<\/p>\n<h3>Why more is not better<\/h3>\n<p><strong>Melatonin&#8217;s effect<\/strong> on the circadian clock is a signalling effect, not a sedation effect. Your body distinguishes &#8220;there is melatonin present&#8221; from &#8220;there is no melatonin present&#8221; \u2014 it does not scale the response linearly with dose. Once you cross the threshold, extra milligrams add side effects (vivid dreams, morning fog, occasional mood dips) without adding circadian effect.<\/p>\n<h2>When to Take It \u2014 The Timing That Matters<\/h2>\n<figure style=\"margin: 1.5em 0;\"><img decoding=\"async\" style=\"width: 100%; max-width: 100%; height: auto; border-radius: 8px;\" title=\"melatonin in japan \u2014 When to Take It \u2014 The Timing That Matters\" src=\"https:\/\/kojihifu.com\/english\/wp-content\/uploads\/2026\/08\/pexels_10061449_1787826557.webp\" alt=\"melatonin in japan \u2014 When to Take It \u2014 The Timing That Matters\" \/><\/figure>\n<p>The correct answer is <strong>30\u201360 minutes<\/strong> before your target Tokyo bedtime. Not &#8220;when you feel sleepy&#8221;. Not &#8220;when you get on the plane&#8221;. Not &#8220;the moment you land&#8221;. The purpose is to tell your body&#8217;s clock that night is starting on Tokyo time.<\/p>\n<h3>Eastbound (Europe \u2192 Tokyo, US East Coast \u2192 Tokyo)<\/h3>\n<ul>\n<li>Take melatonin 30\u201360 minutes before your target Tokyo bedtime for three to five consecutive nights after arrival.<\/li>\n<li>Pair with morning daylight before 10 a.m. Tokyo local. Melatonin plus morning light is more effective than either alone.<\/li>\n<li>Do not take it during the day, even if you are exhausted. Daytime melatonin confuses the clock in the wrong direction.<\/li>\n<\/ul>\n<h3>Westbound (US West Coast \u2192 Tokyo, Auckland \u2192 Tokyo)<\/h3>\n<ul>\n<li>Melatonin is optional. Many westbound travellers reset on light and meal timing alone within two to three nights.<\/li>\n<li>If you do use it, 0.5\u20131 mg 30\u201360 minutes before Tokyo bedtime is usually enough.<\/li>\n<li>Stop after Night 2 if you feel adjusted.<\/li>\n<\/ul>\n<h3>Short trips (48\u201372 hours)<\/h3>\n<p>For a very short business trip, most sleep clinicians recommend not trying to reset at all. Stay on your home time zone, and use a single evening dose only if you have an important morning meeting on Tokyo time. Chronic short-trip resetting is where jet lag becomes cumulative.<\/p>\n<h2>Common Dosage Mistakes<\/h2>\n<figure style=\"margin: 1.5em 0;\"><img decoding=\"async\" style=\"width: 100%; max-width: 100%; height: auto; border-radius: 8px;\" title=\"melatonin in japan \u2014 Common Dosage Mistakes\" src=\"https:\/\/kojihifu.com\/english\/wp-content\/uploads\/2026\/08\/pexels_31145681_1787826558.webp\" alt=\"melatonin in japan \u2014 Common Dosage Mistakes\" \/><\/figure>\n<ul>\n<li><strong>Taking 5 mg or 10 mg because &#8220;more is stronger&#8221;.<\/strong> It is not; you get more side effects without more circadian effect.<\/li>\n<li><strong>Taking it at 2 a.m. when you cannot sleep.<\/strong> This shifts the clock backward and lengthens jet lag. If you wake at 2 a.m., ride it out.<\/li>\n<li><strong>Taking it in the taxi from the airport.<\/strong> Landing at 15:00 and dosing then will push your Tokyo bedtime to 17:30 \u2014 you will wake at 03:00.<\/li>\n<li><strong>Combining with alcohol.<\/strong> Alcohol fragments sleep and blunts melatonin&#8217;s circadian signal. Skip Night 1 and 2 drinks.<\/li>\n<li><strong>Continuing for two weeks.<\/strong> Three to five nights is the jet-lag window. Longer nightly use is a separate discussion with your regular physician.<\/li>\n<\/ul>\n<h2>Who Should Not Take Melatonin<\/h2>\n<p>Melatonin is well tolerated for most healthy adults on short-term jet-lag use, but the following groups should not take it without a specific clinical conversation.<\/p>\n<ul>\n<li><strong>Pregnant or breastfeeding travellers.<\/strong> Safety data are limited; standard guidance is to avoid.<\/li>\n<li><strong>Under 18 years old.<\/strong> Not appropriate for adult-jet-lag dosing patterns. Paediatric melatonin use is a separate clinical decision.<\/li>\n<li><strong>People on anticoagulants (warfarin, DOACs).<\/strong> Case reports of altered bleeding risk mean this needs a physician conversation.<\/li>\n<li><strong>People on immunosuppressants or corticosteroids.<\/strong> Potential interactions; discuss before use.<\/li>\n<li><strong>People with autoimmune disease under active treatment.<\/strong> Melatonin has immunomodulatory effects.<\/li>\n<li><strong>People with a mood disorder currently under treatment.<\/strong> Effects on mood are individual; check with your prescribing psychiatrist.<\/li>\n<li><strong>People with epilepsy.<\/strong> Mixed evidence; specialist input required.<\/li>\n<li><strong>People with chronic kidney disease.<\/strong> Manufacturer product information recommends caution.<\/li>\n<li><strong>People planning to drive within a few hours of taking a dose.<\/strong> Even if you don&#8217;t feel sedated, reaction time can be affected.<\/li>\n<\/ul>\n<h2>Dosage Quick Reference Table<\/h2>\n<table>\n<thead>\n<tr>\n<th>Scenario<\/th>\n<th>Dose<\/th>\n<th>Timing<\/th>\n<th>Duration<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>Eastbound to Tokyo, first-time user<\/td>\n<td>0.5\u20131 mg<\/td>\n<td>30\u201360 min before Tokyo bedtime<\/td>\n<td>3\u20135 nights<\/td>\n<\/tr>\n<tr>\n<td>Eastbound to Tokyo, experienced user<\/td>\n<td>1\u20133 mg<\/td>\n<td>30\u201360 min before Tokyo bedtime<\/td>\n<td>3\u20135 nights<\/td>\n<\/tr>\n<tr>\n<td>Westbound to Tokyo<\/td>\n<td>0.5\u20131 mg<\/td>\n<td>30\u201360 min before Tokyo bedtime<\/td>\n<td>Optional; up to 2 nights<\/td>\n<\/tr>\n<tr>\n<td>Short business trip (48\u201372 h)<\/td>\n<td>Skip or 0.5 mg<\/td>\n<td>Only before an important morning<\/td>\n<td>1 night max<\/td>\n<\/tr>\n<tr>\n<td>Woke at 3 a.m.<\/td>\n<td>Do not take a fresh dose<\/td>\n<td>Wait for morning light<\/td>\n<td>\u2014<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2>Where to Get Melatonin in Japan If You Did Not Pack Any<\/h2>\n<p>Because melatonin in Japan is regulated as a pharmaceutical ingredient rather than a supplement, it cannot be bought at a drugstore or convenience store. If you did not bring your own supply, the practical route is a short online consultation with a Japanese physician. BIOTOPE CLINIC in Shirokanedai offers this in English, dispatches DaVinci Laboratories Melatonin-3 (3 mg) to your Tokyo hotel by domestic courier, and lets you collect at the clinic for free if you are staying nearby. Full workflow and pricing is covered in our companion guide: <a href=\"https:\/\/kojihifu.com\/english\/melatonin-japan-jet-lag-hotel-delivery\/\">Melatonin in Japan for Jet Lag: Online Doctor Consultation &amp; Hotel Delivery<\/a>.<\/p>\n<h2>Frequently Asked Questions<\/h2>\n<dl class=\"kj-faq\">\n<dt>Q. Is 10 mg of melatonin ever the right dose?<\/dt>\n<dd>Rarely, and not for jet lag. The evidence base for jet-lag dosing sits in the 0.5\u20135 mg range. Higher doses tend to produce side effects without additional circadian benefit.<\/dd>\n<dd><\/dd>\n<dt>Q. Can I split a 3 mg capsule?<\/dt>\n<dd>Yes. Opening a DaVinci Melatonin-3 capsule and splitting the powder is a common workaround for first-time users who want to start at 1.5 mg. If you are unsure, discuss it during the online consultation.<\/dd>\n<dd><\/dd>\n<dt>Q. How soon does it work?<\/dt>\n<dd>Onset is 30\u201360 minutes for most people. If you take it and lie awake for two hours, next time move the dose earlier \u2014 do not increase the dose.<\/dd>\n<dd><\/dd>\n<dt>Q. Can I take it every night for two weeks?<\/dt>\n<dd>For jet lag specifically, three to five nights is the standard course. If you find yourself using it every night for two weeks, the issue has stopped being jet lag and should be reviewed by your regular physician.<\/dd>\n<dd><\/dd>\n<dt>Q. What if I already tried 5 mg last night and felt hung over?<\/dt>\n<dd>Drop to 1\u20133 mg tonight. The hangover is a sign the dose was too high, not that melatonin is wrong for you.<\/dd>\n<dd><\/dd>\n<dt>Q. Do I need a doctor to buy melatonin in Japan?<\/dt>\n<dd>Yes. Melatonin in Japan is not sold over the counter. The physician consultation is what makes the supply pathway legally compliant.<\/dd>\n<\/dl>\n<h2>Summary \u2014 Get the Dose Right<\/h2>\n<p><strong>Melatonin for jet lag is 0.5\u20133 mg, taken 30\u201360 minutes<\/strong> before your target Tokyo bedtime, for three to five nights after arrival.<\/p>\n<p>Higher is not better. Pair it with morning daylight and normal Tokyo meal times.<\/p>\n<p>Skip it if you fall into a contraindication group, and confirm your specific dose with a physician if you have any current medical conditions or medications. And if you did not pack any, melatonin in Japan can be obtained through a short online consultation with hotel delivery \u2014 no drugstore search required.<\/p>\n<div class=\"kjmc-en-booking-box\" style=\"background: linear-gradient(135deg,#f1faf3 0%,#e6f3ea 100%); border-radius: 14px; padding: 32px 24px; margin: 36px 0 24px; border: 1px solid #c5dccd; text-align: center;\">\n<h3 style=\"margin: 0 0 8px; color: #3a6e3a; border: none; padding: 0; font-size: 1.3em;\">Confirm Your Melatonin Dose with an English-Speaking Doctor<\/h3>\n<div style=\"width: 48px; height: 2px; background: #3a6e3a; margin: 0 auto 22px;\"><\/div>\n<p style=\"margin: 0 0 12px; color: #1a3a1f; font-size: 1.1em; font-weight: bold;\">Book an Online Consultation with BIOTOPE CLINIC<\/p>\n<p style=\"margin: 0 0 24px; color: #2c4a35; line-height: 1.75;\">Consultation and one bottle of DaVinci Laboratories Melatonin-3 (3 mg): \u00a516,500 all-in. Domestic shipping from \u00a51,100; free pickup at the Shirokanedai clinic. Typically dispatched within 2\u20133 business days.<\/p>\n<p style=\"margin: 0 0 10px; line-height: 1;\"><a style=\"display: inline-flex; align-items: center; justify-content: center; gap: 10px; background: #06C755; color: #fff; padding: 14px 32px; border-radius: 10px; text-decoration: none; font-weight: bold; font-size: 1.02em; box-shadow: 0 2px 8px rgba(6,199,85,0.25); min-width: 240px; white-space: nowrap;\" href=\"https:\/\/line.me\/R\/ti\/p\/@710uitns?ts=05311801&amp;oat_content=url#~\" target=\"_blank\" rel=\"noopener noreferrer\">Book via LINE<\/a><\/p>\n<p style=\"margin: 0; line-height: 1;\"><a style=\"display: inline-flex; align-items: center; justify-content: center; gap: 10px; background: #25D366; color: #fff; padding: 14px 32px; border-radius: 10px; text-decoration: none; font-weight: bold; font-size: 1.02em; box-shadow: 0 2px 8px rgba(37,211,102,0.25); min-width: 240px; white-space: nowrap;\" href=\"https:\/\/whatsapp.com\/channel\/0029VbCA1v85K3zY4MLX2a1h\" target=\"_blank\" rel=\"noopener noreferrer\">Message on WhatsApp<\/a><\/p>\n<\/div>\n<h2>References<\/h2>\n<ol>\n<li>Herxheimer A, Petrie KJ. Melatonin for the prevention and treatment of jet lag. Cochrane Database of Systematic Reviews. 2002.<\/li>\n<li>Auger RR, Burgess HJ, Emens JS, et al. Clinical practice guideline for the treatment of intrinsic circadian rhythm sleep-wake disorders. Journal of Clinical Sleep Medicine. 2015.<\/li>\n<li>Sack RL. Jet lag. New England Journal of Medicine. 2010.<\/li>\n<li>Costello RB, Lentino CV, Boyd CC, et al. The effectiveness of melatonin for promoting healthy sleep: a rapid evidence assessment of the literature. Nutrition Journal. 2014.<\/li>\n<li>DaVinci Laboratories of Vermont. Melatonin-3 product information sheet.<\/li>\n<\/ol>\n<div style=\"margin:2.5em 0 1em;padding:1.5em;border:1px solid #d5d5d5;border-radius:10px;background:#fafafa;font-size:.9em;\">\n<p style=\"font-size:.72em;font-weight:bold;color:#888;margin:0 0 1.2em;letter-spacing:.08em;\">SUPERVISED BY<\/p>\n<div style=\"display:flex;align-items:flex-start;gap:1.2em;flex-wrap:wrap;\">\n<div style=\"flex-shrink:0;text-align:center;min-width:110px;\">\n<img decoding=\"async\" src=\"https:\/\/kojihifu.com\/hon\/wp-content\/uploads\/2022\/01\/photo-karibejun-400-3_re-300x300.jpg\" alt=\"Dr. Jun Karibe MD \u2014 Board-certified Plastic Surgeon, Director of Kojimachi Dermatology &amp; Plastic Surgery Clinic\" style=\"width:100px;height:100px;border-radius:50%;object-fit:cover;object-position:top center;display:block;margin:0 auto;border:3px solid #e0e0e0;\" \/><\/p>\n<p style=\"margin:.6em 0 .1em;font-weight:bold;font-size:.95em;color:#222;\">Dr. Jun Karibe<\/p>\n<p style=\"margin:0 0 .1em;font-size:.75em;color:#999;\">MD<\/p>\n<p style=\"margin:0;font-size:.75em;color:#555;font-weight:bold;\">Director<\/p>\n<\/div>\n<div style=\"flex:1;min-width:200px;\">\n<div style=\"margin-bottom:.75em;background:#fff;border:1px solid #ebebeb;border-radius:6px;padding:.7em 1em;\">\n<p style=\"margin:0 0 .35em;font-size:.78em;font-weight:bold;color:#666;border-bottom:1px solid #f2f2f2;padding-bottom:.3em;\">Education &amp; Career<\/p>\n<div style=\"font-size:.82em;color:#444;line-height:1.75;\">\n<div>Juntendo University School of Medicine<\/div>\n<div>Department of Plastic Surgery, University of Tokyo Hospital<\/div>\n<div>Assistant Professor, Plastic &amp; Cosmetic Surgery, Saitama Medical University<\/div>\n<div>Assistant Professor &amp; Chief Resident, Yamanashi University Hospital<\/div>\n<div>2019: Founded Kojimachi Dermatology &amp; Plastic Surgery Clinic (Ichigaya, Tokyo)<\/div>\n<div>2021: Founded BIOTOPE CLINIC Shirokanedai (Minato-ku, Tokyo)<\/div>\n<\/div>\n<\/div>\n<div style=\"margin-bottom:.75em;background:#fff;border:1px solid #ebebeb;border-radius:6px;padding:.7em 1em;\">\n<p style=\"margin:0 0 .35em;font-size:.78em;font-weight:bold;color:#666;border-bottom:1px solid #f2f2f2;padding-bottom:.3em;\">Certifications<\/p>\n<div style=\"font-size:.82em;color:#444;line-height:1.75;\">\n<div>Board-certified Plastic Surgeon \u2014 Japan Society of Plastic and Reconstructive Surgery<\/div>\n<div>Specialist \u2014 Japan Society of Anti-Aging Medicine<\/div>\n<div>Certified Industrial Physician \u2014 Japan Medical Association<\/div>\n<div>Allergan VST-certified Injector (Botox &amp; Hyaluronic Acid)<\/div>\n<\/div>\n<\/div>\n<div style=\"background:#fff;border:1px solid #ebebeb;border-radius:6px;padding:.7em 1em;\">\n<p style=\"margin:0 0 .35em;font-size:.78em;font-weight:bold;color:#666;border-bottom:1px solid #f2f2f2;padding-bottom:.3em;\">Awards<\/p>\n<div style=\"font-size:.82em;color:#444;line-height:1.75;\">\n<div>Best Presentation Award \u2014 Dept. of Plastic Surgery, University of Tokyo (2016)<\/div>\n<div>Excellence Award \u2014 Japan Society of Plastic and Reconstructive Surgery (2018)<\/div>\n<div>Featured Presentation \u2014 ASPS Annual Scientific Meeting, USA (2018)<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"margin-top:1em;padding-top:.75em;border-top:1px solid #e8e8e8;display:flex;flex-wrap:wrap;align-items:center;gap:.5em;\">\n<a href=\"https:\/\/www.instagram.com\/dr.jun_\/\" target=\"_blank\" rel=\"noopener noreferrer\" style=\"display:inline-block;background:#e1306c;color:#fff;padding:.4em .9em;border-radius:4px;text-decoration:none;font-size:.8em;font-weight:bold;\">Instagram<\/a><\/p>\n<div style=\"margin-top:1em;padding-top:.75em;border-top:1px dashed #d5d5d5;font-size:.78em;color:#555;line-height:1.7;\">\n<p style=\"margin:0 0 .3em;font-size:.72em;font-weight:bold;color:#888;letter-spacing:.08em;\">MEDICAL REVIEW<\/p>\n<div><strong>Jun Karibe, MD<\/strong> &mdash; Board-certified Plastic Surgeon \u2014 Japan Society of Plastic and Reconstructive Surgery<\/div>\n<div>Medical Director, BIOTOPE CLINIC<\/div>\n<div>Last medically reviewed: 2026-08-31<\/div>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"The evidence-based melatonin dose for jet lag is 0.5\u20133 mg, 30\u201360 minutes before your target Tokyo bedtime, for 3\u20135 nights. Full dosing guide for eastbound and westbound arrivals, contraindications, and how to source melatonin in Japan.","protected":false},"author":4,"featured_media":11317,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[23],"tags":[861,869,744,693,695,702],"class_list":["post-11337","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-guide-for-foreigners-in-tokyo","tag-jet-lag","tag-dosage","tag-melatonin","tag-tokyo","tag-sleep","tag-japan"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/kojihifu.com\/english\/wp-json\/wp\/v2\/posts\/11337","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/kojihifu.com\/english\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/kojihifu.com\/english\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/kojihifu.com\/english\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/kojihifu.com\/english\/wp-json\/wp\/v2\/comments?post=11337"}],"version-history":[{"count":3,"href":"https:\/\/kojihifu.com\/english\/wp-json\/wp\/v2\/posts\/11337\/revisions"}],"predecessor-version":[{"id":11443,"href":"https:\/\/kojihifu.com\/english\/wp-json\/wp\/v2\/posts\/11337\/revisions\/11443"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/kojihifu.com\/english\/wp-json\/wp\/v2\/media\/11317"}],"wp:attachment":[{"href":"https:\/\/kojihifu.com\/english\/wp-json\/wp\/v2\/media?parent=11337"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/kojihifu.com\/english\/wp-json\/wp\/v2\/categories?post=11337"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/kojihifu.com\/english\/wp-json\/wp\/v2\/tags?post=11337"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}