Timing Protocol
What researchers say about when, how and with what to take melatonin, and how strong the evidence is.
The verdict on Melatonin overall
Leaning for
Melatonin is worth taking for sleep.
6 sources: 2 positive, 4 partly
Short answer
30-60 minutes before bed, as in one routine that pairs it with DHEA (Bryan Johnson). It is also used to reset circadian rhythm, especially for jet lag (Mark Hyman). The timing of light exposure matters more than the timing of melatonin (Andrew Huberman).
One verdict, worked out from every counted mention. One dot is one source: a researcher or a study. Tap a dot to see its receipt.
positive partly neutral negative Each researcher and each study counts once per claim, however often they come up.
Melatonin works best taken 30 to 60 minutes before bed.
No counted mention yet.
Researchers say
No researcher counted yet.
Studies show
No study counted yet.
Built from every credited researcher and cited study on each claim.
Melatonin is worth taking for sleep.
David Sinclair, on Rangan Chatterjee's channel, at 1:26:14
Positive Video · Opinion
Open the tape at 1:26:14 →“a bit of melatonin is works well for me”
Mark Hyman, 2 mentions on this claim
Positive Video
on The Dr. Hyman Show, at 29:30 · positive
“melatonin anywhere from half a milligram to up to three milligrams can be a great adjunct to sleep”
on The Dr. Hyman Show, at 06:58 · positive
“Try melatonin even.”
Andrew Huberman, 5 mentions on this claim
Partly Video
on Huberman Lab, at 18:07 · partly
“And it helps you fall asleep. It does not help you stay asleep.”
on Huberman Lab, at 44:26 · negative
“when it comes to melatonin, I'm extremely cautious.”
on Huberman Lab, at 19:23 · negative
“My personal bias on this is, except in rare cases, no,”
on Huberman Lab, at 1:18:19 · negative
“I personally do not recommend supplementing melatonin because it's supplemented typically at very high levels.”
on Huberman Lab, at 56:05 · negative
“I am not a fan of melatonin for a couple of reasons”
Jeff Cavaliere, on The Diary Of A CEO, at 2:03:35
Partly Video · Opinion
Open the tape at 2:03:35 →“I believe it to be um helpful, you know, for people that are having a problem establishing a normal sleep pattern.”
Michael Breus, 3 mentions on this claim
Partly Video
on The Diary Of A CEO, at 1:25:50 · partly
“So, I think those three situations absolutely would be on board for melatonin.”
on The Diary Of A CEO, at 1:31:37 · partly
“So, if you have a melatonin deficiency, sure, have it every day. But, um, or if you're a shift worker, probably.”
on The Diary Of A CEO, at 1:22:20 · negative
“So, first of all, that's not what melatonin does. Melatonin is a sleep regulator, not a sleep initiator.”
Matthew Walker, 2 mentions on this claim
Partly Video
on The Diary Of A CEO, at 25:19 · partly
“And so, there under conditions of jet lag, very helpful.”
on The Dr. Hyman Show, at 1:15:03 · negative
“melatonin I probably wouldn't favor it right now”
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You know when to take Melatonin. A free account opens the interaction warnings for your whole stack. Pro adds chat about your own situation, drawn from 3,700+ hours of recorded interviews with 380 researchers and doctors, plus 48,500+ research studies.
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