Melatonin DLMO Phase Advance
Calculate the optimal time to take a micro-dose of melatonin to shift your circadian clock earlier.
If you currently sleep at 1 AM and want to shift to 11 PM.
Optimal Dosing Window:
Dosing Protocol
Use a micro-dose (0.3mg to 0.5mg). Most commercial supplements (5-10mg) are massive overdoses that cause grogginess. Melatonin is a chronobiotic (shifts timing), not a pure sedative.
Methodology & Assumptions
Dim Light Melatonin Onset (DLMO)
Your body naturally begins producing melatonin about 2 hours before your biological bedtime (DLMO). If you are trying to shift your clock earlier (phase advance, such as adjusting to a new time zone), you must take the exogenous melatonin hours *before* the new bedtime to trick the suprachiasmatic nucleus into shifting.