Resources:

Sleep OS Hormones → https://thelongevityvault.com/sleep-os/hormones/

Subscribe for more evidence-based guides on sleep in midlife and beyond → https://thelongevityvault.substack.com

“I Take 5mg of Melatonin — Why Do I Still Wake Up at 3 AM?”

Many adults turn to melatonin after years of restless nights—only to find that it helps them fall asleep but not stay asleep. This episode reframes melatonin not as a simple sleep switch, but as a hormone with precise circadian and metabolic effects that depend on dose, timing, and age.

Drawing on recent research and a real-world case, it shows why bedtime dosing, “extra-strength” formulations, and late dinners can all undermine melatonin’s natural rhythm. You’ll see how one man’s 3 a.m. awakenings resolved not by taking more, but by using less—aligned with his body’s biological night and clearance rate.

Key Points

Most adults take melatonin at bedtime, missing its true circadian window by several hours.

Over-the-counter doses (3–10 mg) often exceed physiological needs 10–100x, lingering into morning.

Older adults metabolize melatonin more slowly, extending its effects into waking hours.

Late-evening meals overlap with peak melatonin, reducing insulin sensitivity and glucose control.

Adjusting both dose and timing—not escalating them—can restore sleep continuity within weeks.

Listen for:How physiological dosing and circadian timing can restore sleep architecture without over-reliance on supplements—and why melatonin’s broader metabolic effects matter for long-term health.

Read the full article: “I Take 5mg of Melatonin — Why Do I Still Wake Up at 3 AM?”

Learn more inside Sleep OS Hormones → https://thelongevityvault.com/sleep-os/hormones/