Protocol
DSWPD Phase-Advance Protocol
Curated from
Matt WalkerCombined melatonin + morning bright light protocol for delayed sleep-wake phase disorder, used to advance the circadian clock earlier.
Assembled by Cited from Matt Walker's recorded recommendations across multiple sources. It is not an ordered program and was not created or endorsed by them — it's our grouping of what they've said on the record.
Components
2-
In a protocol
For delayed sleep-wake phase disorder, small doses taken hours before natural melatonin onset can shift the clock earlier.
“0.5 to 3 milligrams taken roughly 4 to 5 hours before your desired bedtime
TM▶ 11:10Dosage0.5–3 mg taken 4–5 hours before desired bedtime, combined with morning bright lightCertaintyexplicitrecommendation0.5–3 mg melatonin taken 4–5 hours before desired bedtime -
In a protocol
Bright light exposure upon waking helps advance the circadian clock, used alongside evening melatonin for DSWPD.
“combined with bright light exposure on waking
TM▶ 11:30DosageOn wakingCertaintyexplicitrecommendationBright light exposure upon waking the following morning