Sleep/Mood/Heart

Melatonin

Sleep hormone that reduces time to fall asleep and helps reset circadian rhythms for travelers and shift workers.

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Quick Take

Worth it for jet lag, delayed sleep phase, or insomnia; not a general sleep quality fix for everyone.

Melatonin is a hormone produced by the pineal gland in response to darkness, regulating the sleep-wake cycle. It occurs in trace amounts in tart cherries, pistachios, and oats. It activates MT1 and MT2 receptors in the brain's suprachiasmatic nucleus to promote sleepiness and synchronize circadian rhythms. Meta-analyses confirm it reduces sleep onset latency in jet lag, delayed sleep phase syndrome, and insomnia. Smaller trials suggest modest reductions in nocturnal blood pressure and preoperative anxiety.

Potential benefits

Reduces sleep onset latency

May reduce preoperative anxiety

May lower nocturnal blood pressure

May reduce depressive symptoms

Protocol

Amount

0.3-3 mg

Frequency

Once daily, 30-60 minutes before bed

When

30-60 minutes before desired bedtime; for jet lag, take at local bedtime starting on the travel day.

Onset Time

30-60 minutes before desired bedtime; circadian shifts may take 3-5 days

Who Should Consider

Travelers with jet lag

Shift workers with circadian disruption

Adults 55+ with insomnia

People with delayed sleep phase syndrome

Those with occasional sleeplessness

Food Sources

Tart cherries and concentrated juice (~0.03 mg/100g)
Pistachios (~0.2 mg per 100g)
Oats, tomatoes, walnuts (trace amounts)

How It Works

Melatonin binds to MT1 and MT2 receptors in the suprachiasmatic nucleus, signaling darkness to the body and promoting sleep onset. It also acts as a direct free-radical scavenger and indirect antioxidant through receptor-independent mechanisms.

Updated 5/19/2026