Melatonin Research Guide

Full name: 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 Melatonin 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.

Dosing Protocol

• Typical dose: 0.3-5 mg before bed
• Frequency: Once nightly
• Duration: As needed or ongoing
• Route: Oral or sublingual

Reported Benefits

• Faster sleep onset
• Circadian rhythm alignment
• Jet lag relief
• Potent antioxidant
• Mitochondrial protection
• Possible immune support

Potential Side Effects

• Morning grogginess (high doses)
• Vivid dreams
• Headache
• Mild dizziness
• Daytime sleepiness if mistimed

Research Citations

1. Melatonin for sleep onset and jet lag (2019) - Meta-analyses found melatonin reduced sleep-onset latency and effectively mitigated jet lag symptoms.
2. Melatonin as an antioxidant (2020) - Demonstrated direct free-radical scavenging and mitochondrial protection beyond its circadian role.

Related Sleep & Recovery Compounds

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