A lot of people e.g. Andrew Huberman (who recommends many supplements for cognitive enhancement and other ends) recommend against supplementing melatonin except to treat insomnia that has failed to respond to many other interventions.
The CNS contains dozens of “feedback loops”. Any intervention that drastically alters the equilibrium point of several of those loops is generally a bad idea unless you are doing it to get out of some dire situation, e.g., seizures. That’s my recollection of Huberman’s main objection put into my words (because I dont recall his words).
Supplementing melatonin is fairly unlikely to have (much of) a permanent effect on the CNS, but you can waste a lot of time by temporarily messing up CNS function for the duration of the melatonin supplementation (because a person cannot make much progress in life with even a minor amount of messed-up CNS function).
A secondary consideration is that melatonin is expensive to measure quantitatively, so the amount tends to vary a lot from what is on the label. In particular, there are reputational consequences and possible legal consequences to a brand’s having been found to have less than the label says, so brands tend to err on the side of putting too much melatonin in per pill, which ends up often being manyfold more than the label says.
There are many better ways to regularize the sleep rhythm. My favorite is ensuring I get almost no light at night (e.g., having foil on the windows of the room I sleep in) but then get the right kind of light in the morning, which entails understanding how light affects the intrinsically photosensitive retinal ganglion cells and how those cells influence the circadian rhythm. In fact, I’m running my screens (computer screen and iPad screen) in grayscale all day long to prevent yellow-blue contrasts on the screen from possibly affecting my circadian rhythm. I also use magnesium and theanine according to a complex protocol of my own devising.
A lot of people e.g. Andrew Huberman (who recommends many supplements for cognitive enhancement and other ends) recommend against supplementing melatonin except to treat insomnia that has failed to respond to many other interventions.
why?
i searched
Andrew Huberman melatoninand found this, though it looks like it may be an AI generated summary.The CNS contains dozens of “feedback loops”. Any intervention that drastically alters the equilibrium point of several of those loops is generally a bad idea unless you are doing it to get out of some dire situation, e.g., seizures. That’s my recollection of Huberman’s main objection put into my words (because I dont recall his words).
Supplementing melatonin is fairly unlikely to have (much of) a permanent effect on the CNS, but you can waste a lot of time by temporarily messing up CNS function for the duration of the melatonin supplementation (because a person cannot make much progress in life with even a minor amount of messed-up CNS function).
A secondary consideration is that melatonin is expensive to measure quantitatively, so the amount tends to vary a lot from what is on the label. In particular, there are reputational consequences and possible legal consequences to a brand’s having been found to have less than the label says, so brands tend to err on the side of putting too much melatonin in per pill, which ends up often being manyfold more than the label says.
There are many better ways to regularize the sleep rhythm. My favorite is ensuring I get almost no light at night (e.g., having foil on the windows of the room I sleep in) but then get the right kind of light in the morning, which entails understanding how light affects the intrinsically photosensitive retinal ganglion cells and how those cells influence the circadian rhythm. In fact, I’m running my screens (computer screen and iPad screen) in grayscale all day long to prevent yellow-blue contrasts on the screen from possibly affecting my circadian rhythm. I also use magnesium and theanine according to a complex protocol of my own devising.