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Place · Level 3
全球年销 $1.5B+ · 天然睡眠激素营销 · 但商业剂量 5-10 mg 远超有效剂量 0.3 mg · 真适应症窄
synergy · 1
Sleep dual signal: melatonin = 'it's night' (SCN phase); glycine drops core body temp via peripheral vasodilation + modulates NMDA → reduces anxiety. Low-dose melatonin (0.3-0.5 mg) + 3 g glycine pre-bed is a low-cost complementary stack.
regulates · 3
One of insomnia's three axes is the clock: darkness triggers melatonin, morning light resets the phase. Melatonin here is a timing signal, not a sedative — and the commoner mistake is the hour, not the dose.
The core problem in shift work is not less sleep but an internal clock out of phase with the light outside: the SCN resets on light and melatonin is the darkness signal it sends. IARC classes circadian disruption as probably carcinogenic (2A), alongside red meat — a biological limit, not a matter of toughness.
Screen light before bed suppresses the melatonin rise and pushes back the moment sleepiness arrives. Half of a late night is this physiology working against you, not a failure of willpower.