Why are low doses of melatonin more effective than high doses for improving sleep onset and circadian rhythm regulation?

Melatonin is a timing signal not a sedative more isn’t better.

Low doses better mimic natural nighttime melatonin levels

The brain’s melatonin receptors saturate at very low amounts

Excess melatonin can desensitize MT1 MT2 receptors

Low doses sharpen sleep onset without causing grogginess

High doses may delay REM and fragment sleep architecture

Circadian phase shifting works best with physiological dosing

High doses often cause vivid dreams or nightmares

High doses can blunt the body’s own melatonin production

Melatonin works synergistically with darkness, not force