Melatonin for Delayed Sleep Phase Syndrome: Complete Treatment Protocol
Melatonin for Delayed Sleep Phase Syndrome: Complete Treatment Protocol
Table of Contents
- Understanding Delayed Sleep Phase Syndrome
- Why Melatonin Works for DSPS
- The Phase Response Curve: Critical Science
- The DSPS Treatment Protocol
- Low-Dose Advantage for Phase Shifting
- Optimal Timing: 4-6 Hours Before Target Bedtime
- Light Therapy: Essential Companion Strategy
- Week-by-Week Treatment Plan
- Tracking Progress and Adjusting
- Common Challenges and Solutions
- Long-Term Management
- When to Seek Professional Help
1. Understanding Delayed Sleep Phase Syndrome
Delayed Sleep Phase Syndrome (DSPS) is not laziness, poor discipline, or "just being a night owl."
It's a genuine circadian rhythm disorder recognized by sleep medicine.
What Is DSPS?
Clinical definition: A persistent pattern where your circadian rhythm is delayed 2+ hours beyond conventional sleep times, causing significant impairment or distress.
Typical pattern:
- Natural sleep time: 2-6 AM (or later)
- Natural wake time: 10 AM - 2 PM (or later)
- Extreme difficulty falling asleep before 2 AM
- Extreme difficulty waking before 10 AM
- Once asleep, sleep quality is normal
The key insight: You CAN sleep normally—just at the "wrong" time for societal demands.
Diagnostic Criteria
You likely have DSPS if:
✓ Sleep onset is consistently delayed 2+ hours beyond desired/required time ✓ Difficulty falls asleep before 2-3 AM despite trying ✓ If allowed to sleep on your schedule, you sleep normally and feel rested ✓ Forced early waking causes severe sleep deprivation and daytime dysfunction ✓ Pattern persists for at least 3 months ✓ Not explained by other sleep disorders (apnea, insomnia) or voluntary choice
Severity levels:
Mild DSPS: Natural bedtime 1-2 AM, wake 9-10 AM Moderate DSPS: Natural bedtime 2-4 AM, wake 10 AM-12 PM Severe DSPS: Natural bedtime 4-6 AM (or later), wake 12-2 PM (or later)
Who Gets DSPS?
Prevalence:
- 0.15-0.17% of general population (1 in 600-700 people)
- Up to 10% of adolescents and young adults with chronic insomnia actually have DSPS
- Often begins in adolescence or early adulthood
- More common in certain professions (tech, creative, entertainment)
Contributing factors:
- Genetic predisposition: Runs in families; linked to specific clock gene variants
- Age: Peaks in teens and 20s (circadian rhythm naturally shifts later during these years)
- Occupation: Jobs allowing flexible hours may allow DSPS pattern to persist
- Light exposure patterns: Evening bright light, minimal morning light reinforces delay
Not the same as:
- Insomnia (you CAN sleep, just late)
- Depression (though they can co-occur)
- Poor sleep hygiene (though that can worsen it)
- Laziness or lack of willpower
Impact on Life
Functional impairment:
- Chronic sleep deprivation when forced to conventional schedule
- Work/school difficulties (tardiness, poor morning performance)
- Social isolation (miss morning/daytime events)
- Relationship strain (misaligned schedules with partners/family)
- Mental health consequences (depression, anxiety from chronic sleep deprivation)
The daily struggle:
- Lying awake for hours trying to sleep "on time"
- Alarm clocks don't wake you (genuinely asleep, not avoiding responsibility)
- Feeling like a "zombie" in mornings despite 8+ hours in bed
- Being judged as lazy or unmotivated
- Constantly battling your own biology
Why treatment matters: DSPS significantly impairs quality of life and functioning. Effective treatment can be life-changing.
2. Why Melatonin Works for DSPS
Melatonin is one of the most effective treatments for DSPS when used correctly. But it's NOT used the same way as for general sleep.
The Circadian Mechanism
In typical people:
- Melatonin rises around 9-10 PM ("dim light melatonin onset" or DLMO)
- Peaks around 2-3 AM
- Declines toward morning
- This signals "time to sleep"
In people with DSPS:
- Melatonin onset is delayed (may not rise until 1-3 AM or later)
- Peak occurs 4-6 AM
- Morning decline is also delayed
- Your body THINKS it's "early evening" when the clock says midnight
Result: Your circadian clock runs 2-6 hours late compared to societal norms.
How Melatonin Resets the Clock
Standard "take before bed" approach DOESN'T work for DSPS.
Why? Because your "natural bedtime" is already extremely late. Taking melatonin at 2 AM just reinforces the late schedule.
The correct approach: Phase shifting
Mechanism:
- Take melatonin during the AFTERNOON/EARLY EVENING (4-6 hours before desired bedtime)
- This hits your circadian system during its "phase advance zone"
- Gradually shifts your entire circadian rhythm earlier
- Over weeks, your natural sleep time moves earlier
The science: Melatonin administration affects circadian timing differently depending on WHEN you take it (see Section 3: Phase Response Curve).
Success Rate
Research findings:
- 60-80% of DSPS patients improve with properly timed melatonin
- Average phase advance: 1-2 hours over 4-8 weeks
- Combined with light therapy: Up to 85% success rate
What "success" means:
- Falling asleep 1-2 hours earlier than baseline
- Reduced sleep onset latency (fall asleep faster)
- Improved daytime function
- Sustainable long-term (not just temporary)
Important: Melatonin alone rarely produces full 4-6 hour advances. Realistic goal is 1-2 hour improvement, which significantly improves function.
3. The Phase Response Curve: Critical Science
Understanding the phase response curve (PRC) is KEY to using melatonin correctly for DSPS.
What Is the Phase Response Curve?
Definition: A curve showing how the timing of melatonin administration affects your circadian rhythm.
The critical finding: Melatonin's effect depends entirely on WHEN you take it relative to your internal clock.
The Three Zones
ZONE 1: Phase ADVANCE (Afternoon/Early Evening)
- Timing: 4-6 hours before your natural sleep time
- Effect: Shifts circadian rhythm EARLIER
- Use for: DSPS (delayed phase)
- Example: Natural bedtime 3 AM → Take melatonin 5-7 PM
ZONE 2: Dead Zone (Late Evening)
- Timing: 0-2 hours before natural sleep time
- Effect: Minimal phase-shifting, mainly immediate sleep-promoting effect
- Use for: General insomnia (not DSPS)
- Example: Want to sleep at 11 PM → Take at 9:30-10:30 PM
ZONE 3: Phase DELAY (Middle of Night/Early Morning)
- Timing: During the second half of night or early morning
- Effect: Shifts circadian rhythm LATER
- Use for: Advanced sleep phase (rare) or eastward jet lag
- Example: Usually for travel, not DSPS
Why This Matters for DSPS
Common mistake: Taking melatonin at 1-2 AM (when trying to sleep but can't)
Why it fails:
- You're in the DEAD ZONE or even the DELAY zone
- May help you sleep that night but doesn't shift your rhythm
- May actually worsen the delay over time
Correct approach: Take melatonin 4-6 hours BEFORE your DESIRED bedtime (not current bedtime)
Example:
- Current natural bedtime: 3 AM
- Desired bedtime: 11 PM
- Take melatonin: 5-7 PM (4-6 hours before 11 PM, NOT before 3 AM)
This timing hits your ADVANCE zone, gradually shifting your circadian clock earlier.
4. The DSPS Treatment Protocol
Here's the evidence-based protocol for phase-shifting with melatonin.
Core Protocol Elements
1. LOW DOSE (0.3-1mg)
- Research shows low doses MORE effective than high doses for phase-shifting
- High doses (3-5mg) may cause daytime sedation without better phase-shifting
- Start with 0.5mg, adjust if needed
2. EARLY TIMING (4-6 hours before target bedtime)
- NOT before your current natural bedtime
- Target the phase advance zone
- Example: Want 11 PM bedtime → Take 5-7 PM
3. CONSISTENCY (Every day, same time)
- Phase-shifting requires consistent daily signaling
- Skipping days resets progress
- Maintain even on weekends initially
4. GRADUAL APPROACH (Shift 15-30 min per week)
- Don't try to shift 4 hours overnight
- Gradual shifts are more successful and sustainable
- Patience is essential
5. LIGHT THERAPY (Mandatory companion)
- Morning bright light (30-60 min upon waking)
- Evening light avoidance (after melatonin dose)
- Light is as important as melatonin for DSPS
Starting Your Protocol
Week 1: Baseline & Preparation
Establish current pattern:
- Track natural sleep/wake times for 7 days (no alarm)
- Identify your true natural bedtime and wake time
- Calculate: What's your desired bedtime? How many hours earlier than natural?
Choose initial target:
- Don't aim for full shift immediately
- Start with 30-60 min earlier than current natural bedtime
- Example: Natural 3 AM → Target 2-2:30 AM for first phase
Select melatonin dose:
- Start with 0.5mg
- Choose high-bioavailability form (liposomal ideal for precise low dosing)
Calculate initial timing:
- 5-6 hours before your initial target bedtime
- Example: Target 2:30 AM → Take melatonin 8:30-9:30 PM
Week 2+: Implementation
Daily protocol:
Late afternoon/early evening (5-7 PM typical):
- Take melatonin dose at consistent time
- Dim lights in home after taking melatonin
- Avoid bright lights, especially blue light (screens with blue-blocking glasses if needed)
Evening routine:
- Engage in relaxing activities
- May not feel sleepy immediately (that's expected)
- Avoid stimulating activities, caffeine, exercise
Initial target bedtime:
- Go to bed at your target time (even if not sleepy)
- Dark, quiet, cool bedroom
- If not asleep in 30 min, do quiet activity then retry
Wake time (CRITICAL):
- Set alarm for consistent wake time
- Get up regardless of sleep quality
- IMMEDIATE bright light exposure (within 15 minutes)
Morning light (ESSENTIAL):
- 30-60 minutes bright light
- Outdoors ideal (even overcast day brighter than indoor)
- Or 10,000 lux light box if indoors
- This is as important as melatonin timing
5. Low-Dose Advantage for Phase Shifting
Why low doses work better for DSPS than high doses.
The Research
Studies comparing doses:
- 0.3mg vs. 3mg: Similar phase-shifting effects
- 0.5mg: Optimal for most people
- 3-5mg: No additional phase-shifting benefit, more side effects
Why low is better:
- Physiological levels: 0.3-1mg produces blood levels similar to natural peak
- Receptor dynamics: Receptors may downregulate with chronic high doses
- Fewer side effects: Lower daytime sedation risk
- Better long-term: Sustainable without tolerance issues
Dosing Recommendations by Severity
Mild DSPS (1-2 hour delay):
- Start: 0.3-0.5mg
- Max needed: 0.5-1mg
Moderate DSPS (2-4 hour delay):
- Start: 0.5mg
- May increase to: 0.5-1.5mg
Severe DSPS (4+ hour delay):
- Start: 0.5-1mg
- May increase to: 1-2mg
- Consider professional sleep medicine consultation
Form Matters for Low Dosing
Challenge: Most tablets are 3-5mg minimum
Solutions:
Liposomal liquid (IDEAL):
- Allows precise 0.3-0.5mg dosing with dropper
- Superior bioavailability (use less)
- Easy to adjust in 0.25mg increments
Standard liquid:
- Adjustable dosing
- Better than tablets for low doses
Tablets (PROBLEMATIC):
- Hard to find <1mg tablets
- Splitting 3mg tablets imprecise and messy
- Poor bioavailability (need higher doses)
Recommendation: Use liquid form (especially liposomal) for DSPS protocol requiring precise low doses.
Learn more: Supplement Forms Comparison →
6. Optimal Timing: 4-6 Hours Before Target Bedtime
Precise timing is the most critical element of DSPS treatment.
Calculating Your Timing
Step 1: Identify DESIRED bedtime (not current) Example: You want to sleep at 11 PM
Step 2: Calculate melatonin timing 4-6 hours BEFORE desired bedtime Example: 5-7 PM (middle = 6 PM)
Step 3: Choose consistent time Pick specific time in that window Example: 6:15 PM every evening
Step 4: Set daily alarm/reminder Non-negotiable consistency required
Common Timing Mistakes
Mistake #1: Taking before CURRENT bedtime
- Wrong: Natural bedtime 3 AM, taking at midnight
- Correct: Target bedtime 11 PM, taking at 6 PM
Mistake #2: Taking too close to target bedtime
- Wrong: Target 11 PM, taking at 9:30 PM (only 1.5 hours before)
- Correct: 5-6 PM (5-6 hours before)
Mistake #3: Inconsistent timing
- Wrong: Sometimes 5 PM, sometimes 8 PM, sometimes forget
- Correct: Same time daily (within 30 min window)
Adjusting Timing as You Progress
As you successfully shift earlier:
Example progression:
- Weeks 1-2: Natural 3 AM → Target 2:30 AM → Melatonin 8:30 PM
- Weeks 3-4: Natural 2:30 AM → Target 2 AM → Melatonin 8 PM
- Weeks 5-6: Natural 2 AM → Target 1:30 AM → Melatonin 7:30 PM
- Weeks 7-8: Natural 1:30 AM → Target 1 AM → Melatonin 7 PM
Rule: Keep melatonin timing 5-6 hours before your CURRENT target bedtime, adjusting as targets shift.
7. Light Therapy: Essential Companion Strategy
Melatonin alone rarely succeeds for DSPS. Light therapy is mandatory.
Why Light Matters
Light is the STRONGEST circadian cue
- Even more powerful than melatonin for phase-shifting
- Morning light advances circadian phase
- Evening light delays circadian phase
For DSPS:
- Need to ADVANCE phase (shift earlier)
- Requires morning bright light + evening dim light
Morning Light Protocol
Timing: Immediately upon waking (within 15 minutes)
Duration: 30-60 minutes minimum
Intensity: Bright light needed
- Outdoors: 2,000-10,000+ lux (even cloudy days)
- Indoors: 10,000 lux light box required (regular room light insufficient at ~100-500 lux)
Method options:
Option 1: Outdoor exposure (BEST)
- Go outside for 30-60 min after waking
- Even overcast day provides 1,000-10,000+ lux
- Combine with morning walk or outdoor breakfast
- No sunglasses (unless medical reason)
Option 2: Light box (if outdoor not feasible)
- 10,000 lux light box certified for circadian use
- Position 16-24 inches from face
- Use while eating breakfast, reading, etc.
- 30-60 min daily
Option 3: Both (OPTIMAL)
- Light box immediately upon waking
- Then outdoor exposure later in morning
Evening Light Avoidance
Critical: Bright light in evening DELAYS your phase (opposite of goal)
Protocol after melatonin dose:
Dim all lights:
- Use amber/red bulbs in evening (avoid blue/white)
- Dimmer lights better
- Candlelight intensity ideal
Screen management:
- No screens best after melatonin
- If needed: Blue-light blocking glasses (orange/red lenses)
- Or night shift/flux apps (less effective than glasses)
Avoid:
- Bright overhead lights
- Unfiltered phone/computer/TV screens
- Outdoor evening exposure to daylight
Why it matters: Even 30-60 minutes of bright light in evening can delay circadian phase by 1-2 hours, negating all progress.
8. Week-by-Week Treatment Plan
Weeks 1-2: Baseline & Initial Shift
Goals:
- Establish current natural rhythm
- Begin 30-minute phase advance
- Implement light therapy
Melatonin:
- Dose: 0.5mg
- Timing: 5-6 hours before first target bedtime
Light:
- Morning: 30+ min bright light upon waking
- Evening: Dim lights after melatonin
Sleep schedule:
- Target: 30 min earlier than natural bedtime
- Wake: Consistent time with alarm
Expected: May not feel dramatic change yet; establishing routine most important
Weeks 3-4: Continued Shifting
Goals:
- Advance another 30 minutes (total 1 hour from baseline)
- Solidify morning/evening light habits
Adjust:
- Shift target bedtime 30 min earlier
- Adjust melatonin timing accordingly (keep 5-6 hour gap)
Assessment:
- Is sleep onset easier at new time?
- Morning alertness improving?
- If yes: Continue progression
- If no: Consider dose adjustment or timing tweak
Expected: Starting to feel more natural at earlier times
Weeks 5-6: Optimization
Goals:
- Continue gradual advancement
- Total 1.5-2 hours shifted from baseline (for most)
Fine-tuning:
- Adjust dose if needed (increase 0.25mg if no progress)
- Ensure light exposure truly bright enough
- Address any challenges (see Section 10)
Maintenance begins:
- Target bedtime now significantly earlier
- Focus on consistency
Expected: New schedule feeling more sustainable
Weeks 7-8: Stabilization
Goals:
- Solidify gains
- Prepare for maintenance phase
Assessment:
- Have you reached functional bedtime?
- Is schedule sustainable?
- Quality of life improved?
Decision point:
- If target reached: Move to maintenance protocol
- If more shifting needed: Continue gradual advancement
- If plateaued: Consider professional consultation
9. Tracking Progress and Adjusting
What to Track Daily
Sleep diary:
- Melatonin time taken
- Bedtime (when you tried to sleep)
- Sleep onset time (when actually asleep - estimate)
- Wake time (with/without alarm)
- Sleep quality (1-10 scale)
- Morning alertness (1-10 scale)
- Morning light exposure (duration)
Weekly assessment:
- Average sleep onset time this week vs. last week
- Trend: Earlier, same, or later?
- Daytime function improving?
Signs of Progress
Positive indicators:
- Sleep onset 30+ min earlier than baseline
- Falling asleep faster (reduced latency)
- Less lying awake frustrated
- Waking more alert (if wake time adjusted)
- Improved daytime function
These indicate protocol is working—continue.
Signs to Adjust
Dose may be too low if:
- No phase shift after 3 weeks
- No change in sleep onset time
- Still wide awake at target bedtime
Action: Increase by 0.25-0.5mg
Dose may be too high if:
- Daytime sleepiness/grogginess
- Afternoon drowsiness
- Morning grogginess despite adequate sleep
Action: Reduce by 0.25-0.5mg
Timing may be off if:
- Feeling sleepy too early (before target bedtime)
- Or not feeling sleepy at target bedtime at all
Action: Adjust timing 30-60 min earlier or later
10. Common Challenges and Solutions
Challenge #1: "I'm Not Sleepy at Target Bedtime"
Why: Phase hasn't fully shifted yet, or target too ambitious
Solutions:
- Go to bed anyway (dark room, relaxation techniques)
- Try 15 min earlier than current natural time (smaller step)
- Ensure morning light is bright enough (critical for advance)
- Increase melatonin dose slightly (0.75-1mg)
Challenge #2: "I Fall Asleep Early Then Wake Up at My Old Time"
Why: Partial phase shift occurring
Solutions:
- This is actually progress (sleep ONSET shifting)
- Continue protocol; wake time will eventually follow
- Maintain consistent wake time with alarm
- Strong morning light to reinforce new rhythm
Challenge #3: "It Worked Initially Then Stopped"
Why: Tolerance (rare) or external factors changed
Solutions:
- Review light exposure (evening light delaying again?)
- Ensure consistent timing (even weekends)
- Check for new stressors, medications, schedule changes
- Consider 2-3 day melatonin break then resume
Challenge #4: "I Feel Groggy All Day"
Why: Dose too high, or taking too late
Solutions:
- Reduce dose by 0.25-0.5mg
- Ensure taking 5-6 hours before target bedtime (not closer)
- Increase morning light exposure (helps clear residual melatonin)
Challenge #5: "My Schedule Is Irregular (Shift Work, etc.)"
Why: Circadian system needs consistency to entrain
Solutions:
- DSPS protocol requires regular schedule for 8+ weeks
- If your job requires irregular hours, DSPS treatment may not be feasible during that time
- Consider whether job change might be necessary long-term
- Some with severe DSPS choose night-shift careers to align with natural rhythm
11. Long-Term Management
After Reaching Target Schedule
Maintenance protocol:
Melatonin:
- Continue at same dose and timing OR
- Try reducing dose to see if lower amount sufficient for maintenance OR
- Attempt gradual discontinuation to see if gains maintained
Light exposure:
- MUST continue morning bright light (non-negotiable)
- MUST continue evening light avoidance
- This maintains advanced phase even without melatonin
Schedule consistency:
- Maintain regular sleep/wake times
- Even weekends (at least during initial months)
- Can allow 1 hour flexibility once stabilized
Can You Stop Melatonin Eventually?
Possible for some people:
- After 3-6 months on maintenance, try gradual melatonin reduction
- Some maintain new schedule with light therapy alone
- Others need ongoing low-dose melatonin
DSPS is often chronic:
- Genetic component means tendency to delay persists
- Even with treatment, relapse common without maintenance strategies
- Think of it as ongoing management, not permanent cure
If relapse occurs:
- Resume melatonin + light protocol
- Usually re-advances faster second time
- May need longer-term or permanent melatonin use
Weekend Strategy
Initial months (weeks 1-12):
- Maintain weekday schedule on weekends
- Consistency critical for entrainment
After stabilization (month 4+):
- Can allow 1 hour later on weekends
- But NOT returning to old 2-6 AM pattern
- Small flexibility okay; major shifts destabilize
12. When to Seek Professional Help
See a Sleep Medicine Specialist If:
No improvement after 8 weeks of proper protocol:
- Followed dosing, timing, light therapy consistently
- Tracked progress carefully
- Made appropriate adjustments
- Still no meaningful phase shift
Suspected other sleep disorders:
- Sleep apnea symptoms (snoring, gasping, daytime sleepiness despite adequate time)
- Restless leg syndrome
- Narcolepsy
- Other conditions
Severe functional impairment:
- Job loss or academic failure due to schedule misalignment
- Depression or severe distress
- Safety concerns (drowsy driving, etc.)
Need for specialized treatment:
- Chronotherapy (phase delay/advance in controlled setting)
- Prescription medications (tasimelteon - specific for circadian disorders)
- Supervised intensive treatment
What Sleep Specialists Can Offer
Advanced diagnostics:
- Actigraphy (wearable sleep tracking over weeks)
- Dim light melatonin onset testing (confirms diagnosis)
- Polysomnography if other disorders suspected
Specialized treatments:
- Supervised chronotherapy protocols
- Tasimelteon (prescription melatonin receptor agonist)
- Combination therapies
- Ongoing monitoring and support
Occupational guidance:
- Work accommodations
- Career counseling aligned with chronotype
- Realistic goal-setting
Summary & Next Steps
Key Takeaways for DSPS
✓ DSPS is a real medical condition, not laziness or poor discipline ✓ Low-dose melatonin (0.3-1mg) works better than high doses for phase-shifting ✓ Timing is critical: 4-6 hours before DESIRED bedtime (not current natural bedtime) ✓ Light therapy is mandatory: Morning bright light + evening dim light ✓ Gradual approach: Shift 15-30 min per week, total 1-2 hour advancement realistic ✓ Success rate 60-80% with proper protocol ✓ Long-term management usually needed; DSPS tends to relapse without maintenance
Your Action Plan
Week 1: Preparation
- [ ] Track current natural sleep/wake pattern for 7 days
- [ ] Choose high-quality melatonin (liposomal for precise low dosing)
- [ ] Obtain 10,000 lux light box if outdoor morning light not feasible
- [ ] Set initial target (30-60 min earlier than natural bedtime)
Week 2: Begin Protocol
- [ ] Start 0.5mg melatonin 5-6 hours before target bedtime
- [ ] 30-60 min bright light immediately upon waking
- [ ] Dim all lights after melatonin dose
- [ ] Maintain consistent wake time with alarm
Weeks 3-8: Continue and Adjust
- [ ] Track progress weekly
- [ ] Shift target bedtime 30 min earlier every 2 weeks
- [ ] Adjust melatonin timing accordingly
- [ ] Fine-tune dose if needed
Month 3+: Maintenance
- [ ] Continue light therapy (non-negotiable)
- [ ] Maintain consistent schedule
- [ ] Consider reducing melatonin dose or stopping to test maintenance
Learn More
Understand circadian rhythm basics: Complete Melatonin Guide →
Master timing strategies: Melatonin Timing Protocol →
Optimize your dose: Melatonin Dosage Guide →
Choose the right form: Supplement Forms Comparison →
Experience precise low-dose control: BioAbsorb Liposomal Melatonin → Graduated dropper allows precise 0.3-1mg dosing essential for DSPS protocol
Important Disclaimers
Medical Disclaimer: This article provides educational information only and is not intended as medical advice. DSPS is a medical condition that should be diagnosed and monitored by a sleep medicine specialist. Always consult with a qualified healthcare provider before starting any treatment protocol.
FDA/Health Canada Statement: These statements have not been evaluated by the Food and Drug Administration or Health Canada. This product is not intended to diagnose, treat, cure, or prevent any disease.
Article Information:
- Word Count: ~2,200 words
- Reading Time: ~9 minutes
- Target Audience: People with DSPS seeking evidence-based treatment protocol
- Content Type: Clinical protocol guide with commercial elements
- Part of: Complete Melatonin Content Hub
Related Articles:
- Complete Melatonin Guide
- Melatonin Timing Protocol
- Melatonin Dosage Guide
- Supplement Forms Comparison
About the Author
David Kimbell is a health writer, digital entrepreneur and former aerospace engineer, based in Ottawa, Canada. He loves translating complex science into clear, actionable guidance for consumers seeking evidence-based solutions.