Melatonin
Sleep hormone that reduces time to fall asleep and helps reset circadian rhythms for travelers and shift workers.
Melatonin
Sleep hormone that reduces time to fall asleep and helps reset circadian rhythms for travelers and shift workers.
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. It benefits travelers crossing time zones, shift workers, older adults with declining pr
Proven Benefits
Protocol
Onset Time
Who Should Consider
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.