Melatonin (Melatonin (N-Acetyl-5-Methoxytryptamine))
The primary hormone that signals darkness and regulates the sleep-wake cycle. Beyond sleep onset, biohackers use it for circadian alignment, jet lag, and its potent antioxidant and mitochondrial-protective effects.
How it works
Produced by the pineal gland in response to darkness, melatonin binds MT1/MT2 receptors to promote sleep onset and shift circadian timing. It also acts as a direct free-radical scavenger and supports mitochondrial antioxidant defenses.
Key facts
- Molecular weight: 232.28 Da
- Half-life: ~40-60 minutes (immediate release)
- Bioavailability: Low and variable oral (~15%); sublingual improves onset
- Storage: Room temperature, protect from light.
Dosing overview
- Typical dose: 0.3-5 mg before bed
- Frequency: Once nightly
- Duration: As needed or ongoing
- Route: Oral or sublingual
Protocol notes
- For sleep, low doses (0.3-1 mg) are often as effective as higher doses with fewer next-day effects.
- Take 30-60 minutes before the desired bedtime.
- For jet lag, dose at the target-destination bedtime for several nights.
Reported benefits
- Faster sleep onset
- Circadian rhythm alignment
- Jet lag relief
- Potent antioxidant
- Mitochondrial protection
- Possible immune support
Possible side effects
- Morning grogginess (high doses)
- Vivid dreams
- Headache
- Mild dizziness
- Daytime sleepiness if mistimed
Research
- Melatonin for sleep onset and jet lag (2019): Meta-analyses found melatonin reduced sleep-onset latency and effectively mitigated jet lag symptoms.
- Melatonin as an antioxidant (2020): Demonstrated direct free-radical scavenging and mitochondrial protection beyond its circadian role.
Compare Melatonin
Research and educational reference only. Not medical advice.