Recommended Form
Low dose recommended — less is more. Follow label directions
When to Take
30 minutes to 2 hours before desired sleep time
Bryan Johnson Uses
Yes
What is Melatonin?
Melatonin is the hormone that signals darkness to your body. It doesn't make you sleep directly but tells your body it's time to sleep. Lower doses are often more effective than high doses.
How Melatonin Works for Sleep
Melatonin binds to MT1 and MT2 receptors in the brain, signaling the suprachiasmatic nucleus (master clock) that it's time to sleep. It reduces core body temperature and promotes drowsiness, aligning your circadian rhythm with your desired sleep time.
Benefits for Sleep
What the Research Says
Research shows low-dose melatonin is often as effective as higher doses with fewer side effects. Melatonin is most useful for circadian rhythm issues (jet lag, shift work, delayed sleep phase) rather than general insomnia. MIT research found higher doses can desensitize receptors. Bryan Johnson uses a low dose.
Possible Side Effects
- !Vivid dreams at higher doses
- !Morning grogginess (sign dose is too high)
- !Headache in some individuals
- !May affect hormone levels with long-term high-dose use
Interactions
- iMay increase effects of blood thinners
- iCan interact with immunosuppressants
- iMay affect blood pressure medications
- iAvoid with sedatives/alcohol
How to Choose Quality Melatonin
- 1Choose the lowest effective dose — less is more
- 2Look for USP verified or third-party tested
- 3Sublingual or liquid forms absorb faster
- 4Time-release for sleep maintenance issues
- 5Be wary - many brands have inaccurate dosing