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 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.

Crafting a perfect morning routine involves multiple components based on recommendations from various episodes of the Huberman Lab. 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.