Best melatonin for timeshifting

Most people use melatonin wrong. Learn what type, dose, and timing of melatonin to use for jet lag, shift work, and peak performance preparation based on circadian science.

Melatonin is the only supplement other than light that can shift the human circadian clock. But most people take the wrong type and dose, at the wrong time.

What is melatonin?

Melatonin is a natural hormone produced by the pineal gland in the brain. It is only released at night, controlled by your 24-hour circadian clock, which is why it is sometimes called the "hormone of darkness." In humans, melatonin opens the sleep gate and signals the brain that it is time to sleep. Melatonin is also available as a synthetic supplement — but in much higher doses than the body naturally produces.

Why most people use melatonin wrong

Melatonin is not a sleeping pill. It is a circadian signal. Taking it at the wrong time can shift the clock in the wrong direction. The type and dose also matter — the wrong formulation can stay in the system too long and confuse the clock rather than reset it. Most over-the-counter melatonin products are not designed for circadian shifting.

Melatonin for jet lag

The correct type, dose, and timing of melatonin to help you adapt to new time zones faster.
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Melatonin for shift work

How to use melatonin to improve sleep and circadian alignment when working irregular hours.
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