Calculate the optimal administration time for exogenous melatonin based on your estimated Dim Light Melatonin Onset (DLMO) to induce a phase advance.
Clinical Protocol
For chronobiologic phase shifting, a micro-dose (0.3mg - 0.5mg) should be taken 4-5 hours before the desired DLMO (or about 6 hours before desired bedtime). Taking it directly at bedtime often results in supraphysiological spikes that cause next-day grogginess.