Should I take melatonin for better sleep?


Melatonin can help regulate the timing of sleep by signaling to the brain and body that it's night and time to sleep, but it doesn't necessarily enhance sleep quality or duration for healthy adults. Studies suggest that melatonin supplements are not particularly effective in increasing total sleep time or sleep efficiency, showing marginal average improvements of just 3.9 minutes and 2.2% respectively 1. In healthy individuals, melatonin might not be especially beneficial as a sleep aid, but this can vary 2.

However, melatonin might help some people by reducing core body temperature, which is a factor in inducing sleep 3. It's also sometimes prescribed for older adults, as they can have diminished melatonin production 3.

Melatonin and Sleep

Matt and Andrew discuss the role of melatonin in regulating sleep and whether or not melatonin supplements are effective for improving sleep. While melatonin helps with the timing of sleep, it doesn't necessarily aid in the generation of sleep itself. Studies suggest that melatonin supplementation is not particularly helpful for healthy adults and only increases total sleep time by an average of 3.9 minutes and sleep efficiency by 2.2%.

Huberman Lab

Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep | Huberman Lab Podcast #31

Melatonin supplements might not match the listed dosages, complicating their use 4 5. Additionally, supplementing melatonin could impact other systems, especially reproductive hormones 5.

If considering melatonin, consult a healthcare provider and perhaps consider other sleep hygiene practices or alternative sleep aids 4 5.


Write me the perfect morning protocol that takes in account every episode of the huberman lab.

Crafting a perfect morning routine involves multiple components based on recommendations from various episodes of the . While I can provide a general outline, the specifics can vary depending on personal lifestyle, health status, and preferences. Here's a summary of some key aspects Dr. Huberman has discussed:

  1. Morning Light Exposure: Get direct sunlight exposure soon after waking to help set your circadian rhythm, which can improve sleep and mood 1.

  2. Hydration: Start the day with water to hydrate, potentially adding a pinch of salt if you've been fasting or feel dehydrated 1.

  3. Movement: Incorporate some form of movement or exercise to stimulate the body and brain. This could include a workout or simply some light activity 1.

  4. Mindful Practices: Engage in mindfulness or meditation practices to cultivate a focused and calm mental state for the day 1.

  5. Nutrition: The timing and content of your first meal can be adjusted based on your goals and how you feel when you fast or eat breakfast 2.

  6. Avoid Excessive Stimulants: Be mindful of caffeine intake; timing it well can help with alertness without disrupting sleep later 1.

Remember, a perfect morning protocol is highly personal and should be tailored to individual needs and goals. Always consider your own health, preferences, and lifestyle when creating your morning routine.