The Melatonin Dosing Mistake Almost Everyone Makes

Описание: Is your melatonin actually making your sleep worse? Most people take huge doses at the wrong time, which can backfire on your circadian rhythm.
Dr. Haque explains the science of using it correctly.

Most people think melatonin is a natural sleeping pill. It’s not. It is a powerful biological timing signal, and using it incorrectly can shift your body clock in the wrong direction, increase next-day drowsiness, and even interact with certain medications.

In this video, Dr. Haque, a U.S.-licensed physician, breaks down the evidence-based truths about melatonin that most patients never hear. You’ll learn why the 5mg or 10mg pills sold in pharmacies are often way too strong, how timing it wrong can delay your sleep onset instead of advancing it, and why it is largely ineffective for anxiety-driven insomnia.

If you've ever taken melatonin and felt it didn't work—or left you feeling groggy—this guide will explain why and help you decide if you should be using it at all.

🧠 IN THIS VIDEO, YOU WILL LEARN:

The Mechanism: Why melatonin is a circadian phase regulator, not a sedative like Ambien or Benadryl.

The Evidence: Realistic data on how little it actually increases total sleep time (it’s less than you think).

Mistake #1 (Timing): How the "phase response curve" means taking it too late can actually push your sleep time back.

Mistake #2 (Dosing): Why your body’s natural peak is only ~0.2mg and why high doses don’t work better.

Mistake #3 (Wrong Problem): Why it fails for chronic insomnia driven by stress and rumination, and what to do instead (CBT-I).

Safety & Risks: Potential interactions with glucose metabolism, blood thinners, and cautions for pregnancy and children.

Clickable Timestamp Structure
00:00 Melatonin Isn’t a Sleeping Pill: Why Most People Use It Wrong
00:49 What Melatonin Really Is (Circadian Timing Signal 101)
01:24 What the Evidence Shows: Small Sleep Benefits, Big Misconceptions
01:49 When Melatonin Actually Helps: Jet Lag & Delayed Sleep Phase
02:07 Mistake #1 — Wrong Timing (Phase Response Curve Explained)
03:53 Safety & Next-Day Drowsiness: Don’t Treat It Like Candy
04:24 Mistake #2 — Too Much Dose: Why Lower Often Works Better
06:19 Label Inaccuracy & Contamination: What’s Really in Your Supplement
07:06 How I Recommend Using It: Low Dose, Not Every Night
07:48 Mistake #3 — Using It for the Wrong Problem (CBT-I vs Melatonin)
09:16 Metabolic & Medication Risks: Glucose, Warfarin, BP, Seizures
10:24 Special Populations: Kids and Pregnancy Cautions
11:19 Final Takeaways: The 3 Rules (Dose, Timing, Right Use)
12:02 Wrap-Up: Share, Newsletter, and Closing

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