Melatonin (Phase-Shifting Dose)
for Seasonal Affective Disorder
Low-dose melatonin taken in the evening can help phase-shift the circadian rhythm that becomes delayed in winter SAD, complementing morning light therapy.
How it works
Exogenous melatonin at a specific time signals the suprachiasmatic nucleus to advance circadian phase, counteracting the phase-delay that contributes to SAD symptoms and sluggish morning mood.
What to watch for
Use low dose (0.3–0.5mg) taken 5–6 hours before sleep — not the higher doses used for jet lag. Not appropriate as a standalone SAD treatment but may complement light therapy in phase-delayed SAD.
Community experience
Other remedies for Seasonal Affective Disorder
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