Melatonin Boosting / Circadian Sleep Hygiene Routine
Gundry's collection of natural ways to boost melatonin production and protect the circadian cycle: eat melatonin-rich foods, dim/block blue light, get morning bright light, and optionally supplement with melatonin.
Assembled by Cited from Steven Gundry'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
9-
In a protocol
Eat shelled pistachios (in the shell to slow consumption) for high melatonin content; Gundry has a bowl every afternoon before dinner.
“pistachios have the highest melatonin content of any food
TD▶ 14:50DosageBowl of in-shell pistachios in afternoon before dinnerCaveatsBuy in the shell to avoid overeatingCertaintyexplicitpersonal useMelatonin-rich food — pistachios in afternoon -
In a protocol
Switch on the blue light dimming feature available on every phone.
“There is a blue light dimming feature on every phone
TD▶ 15:20CertaintyexplicitrecommendationSwitch on phone blue light dimming -
In a protocol
Replace bedroom lighting with non-blue-light-emitting bulbs.
“change over to non-blue light lights, particularly in your bedroom
TD▶ 15:30CertaintyexplicitrecommendationNon-blue light bulbs in bedroom -
In a protocol
Wear blue light blocking glasses when watching screens, especially before bed; cheap clip-on or over-glasses versions are fine.
“put on a pair of blue blocking glasses
TD▶ 15:40DosageWear while on screens or watching TVCertaintyexplicitrecommendationBlue blocking glasses for screens/TV -
In a protocol
Get out in bright sunlight early in the morning to set the circadian cycle.
“get out early in the morning and get bright sunlight
TD▶ 16:10DosageEarly morningCertaintyexplicitrecommendationMorning bright sunlight to set circadian cycle -
In a protocol Alternative
In northern latitudes without morning sun, use a bright light source in the morning; also helps seasonal affective disorder.
“consider getting yourself a bright light source for a morning
TD▶ 16:25DosageMorning useCertaintyexplicitrecommendationBright light lamp if no morning sun available -
In a protocol Alternative
Use very low-dose (0.1–0.3 mg) sublingual or oral melatonin to initiate the sleep cycle without grogginess.
“0.1 to 0.3 milligrams is really all you need
TD▶ 10:47Dosage0.1–0.3 mg sublingual/oral at bedtimeCaveatsSome people are sensitive to lingering effects and wake up groggy at higher dosesCertaintyexplicitrecommendationLow-dose melatonin to experiment with -
In a protocol
For longer sleep without 1–2 AM awakenings, use time-release melatonin around 3 mg (work up to 10 mg if needed).
“always look for the word timed release
TD▶ 11:40DosageTime-release 3–5 mg, up to 10 mg if neededCaveatsMust be the time-release formulation, not standardCertaintyexplicitrecommendationTime-release melatonin if low-dose useful