Melatonin
Episodes covering melatonin — protocols, research, and expert discussions.
The body's sleep hormone, proven effective for improving sleep onset, jet lag recovery, and circadian rhythm optimization
Melatonin is one of the most well-researched sleep supplements available. Meta-analyses confirm it reduces sleep onset latency (time to fall asleep) by about 7 minutes and increases total sleep time. It's particularly effective for jet lag, shift work, and delayed sleep phase disorder.
For sleep onset issues or circadian disruption, 0.5-3mg taken 30-60 minutes before bed is well-supported. Start low - more is not better with melatonin. It's safe for short and long-term use in healthy adults.
Science & Mechanisms
Mechanisms:
- Binds to MT1 and MT2 receptors in the suprachiasmatic nucleus (SCN)
- Signals "biological darkness" to the brain
- Reduces core body temperature (promotes sleep onset)
- Synchronizes peripheral circadian clocks
- Acts as an antioxidant (particularly in mitochondria)
- Modulates immune function
Key studies:
- Ferracioli-Oda et al. (2013): Meta-analysis of 19 RCTs showing reduced sleep latency and improved sleep quality
- Herxheimer & Petrie (2002): Cochrane review confirming efficacy for jet lag
- Brzezinski et al. (2005): Meta-analysis of 17 studies on sleep parameters
Effect sizes:
- Sleep onset latency: Reduced by ~7 minutes (CI: 4-10 min)
- Total sleep time: Increased by ~8 minutes
- Sleep quality: Improved (standardized mean difference 0.22)
- Jet lag severity: Significantly reduced across 5+ time zones
Endogenous production:
- Naturally produced by the pineal gland
- Suppressed by light exposure (especially blue light)
- Peaks around 2-3 AM in most adults
- Declines significantly with age
Episodes
Matt Blackburn challenges conventional wisdom about melatonin supplementation. Beyond just a sleep hormone, melatonin has anti-tumor, anti-viral, anti-anxiety, and anti-inflamma...
Dr. Matthew Walker is professor of neuroscience at UC Berkeley and author of "Why We Sleep." This continuation episode covers lesser-known sleep topics including the risks of me...
Dr. Dominic D'Agostino is a tenured associate professor at USF and researcher at the Institute for Human and Machine Cognition. This updated conversation covers the latest on ke...
Dr Russel Reiter has been involved in melatonin research since its inception. He has been supplementing it everyday for the past 29 years. In this interview he talks about how h...
In this months Q&A episode I answer listener questions including: What are my thoughts on B vitamins? Should we supplement them or get them from food? What is one thing the anti...
What happens to our health if the body thinks that its daytime when its nighttime and nighttime when its daytime? Sarah Kleiner shares her experience healing herself of Hashimot...
10-30 minutes of morning sunlight is the single most powerful tool for circadian alignment - it directly signals your suprachiasmatic nucleus through melanopsin cells in your ey...
Get morning sunlight within 30-60 minutes of waking, keep your bedroom at 65-68F, and maintain a consistent wake time. Supplements like magnesium threonate and apigenin can help...
In the past few weeks there has been another round of a "bug" going around here in Idaho. I started to feel symptoms but hit it hard and knocked out whatever I caught within one...
Dr Peter Attia is a physician, longevity expert, podcaster and an author. There is essentially an unlimited amount of health advice available on the internet. Working out what i...
Andrew Huberman provides a comprehensive toolkit for improving sleep quality and daytime alertness, grounded in the two forces that govern sleep-wake cycles: adenosine (the chem...
I've never heard a podcast on nicotine that I was impressed with because tobacco is usually bashed, or if the podcast is about tobacco it is all about energy and the teacher asp...
Most people eat across 15+ hour windows, but restricting to 12 hours or less optimizes circadian function. Melatonin inhibits insulin, so eating near bedtime impairs glucose met...
CBT-I beats sleeping pills for chronic insomnia by fixing the root cause: your bed has become a stress trigger. Covers why melatonin supplements vary by -83% to +478% from label...