Sleep
Melatonin Onset Delay
Melatonin onset delay is a late shift in your brain's natural melatonin rise, often from evening light and irregular schedules. Morning light and earlier dimming help realign sleep timing.
Melatonin onset delay is when your brain's natural melatonin rise—the dim light melatonin onset (DLMO)—happens later than your target bedtime because of evening light, late meals, or shifted schedules. Bright screens and overhead lighting after sunset push DLMO rightward, making sleep feel impossible even when you are tired.
Morning outdoor light and earlier wind-down anchor timing.
Common questions
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Does taking melatonin fix onset delay?
Low-dose melatonin can nudge timing when used hours before bed under guidance, but fixing light exposure and schedule is the durable lever. Avoid relying on high doses nightly without a plan.
Related terms
Put Melatonin Onset Delay into practice
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