I recall reading that unusually-timed melatonin supplementation worked for at least one person.
From HPMOR notes:
>Around a year ago, some friends of mine cofounded MetaMed, intended to provide high-grade analysis of the medical literature for people with solution-resistant medical problems. (I.e. their people know Bayesian statistics and don’t automatically believe every paper that claims to be ‘statistically significant’ – in a world where only 20-30% of studies replicate, they not only search the literature, but try to figure out what’s actually true.) MetaMed offered to demonstrate by tackling the problem of my ever-advancing sleep cycle.
Here’s some of the things I’ve previously tried:
Taking low-dose melatonin 1-2 hours before bedtime
Using timed-release melatonin
Installing red lights (blue light tells your brain not to start making melatonin)
Using blue-blocking sunglasses after sunset
Wearing earplugs
Using a sleep mask
Watching the sunrise
Watching the sunset
Blocking out all light from the windows in my bedroom using aluminum foil, then lining the door-edges with foam to prevent light from slipping in the cracks, so I wouldn’t have to use a sleep mask
Spending a total of ~$2200 on three different mattresses (I cannot afford the high-end stuff, so I tried several mid-end ones)
Trying 4 different pillows, including memory foam, and finally settling on a folded picnic blanket stuffed into a pillowcase (everything else was too thick)
Putting 2 humidifiers in my room, a warm humidifier and a cold humidifier, in case dryness was causing my nose to stuff up and thereby diminish sleep quality
Buying an auto-adjusting CPAP machine for $650 off Craigslist in case I had sleep apnea. ($650 is half the price of the sleep study required to determine if you need a CPAP machine.)
Taking modafinil and R-modafinil.
Buying a gradual-light-intensity-increasing, sun alarm clock for ~$150
Not all of this was futile – I kept the darkened room, the humidifiers, the red lights, the earplugs, and one of the mattresses; and continued taking the low-dose and time-release melatonin. But that didn’t prevent my sleep cycle from advancing 3 hours per week (until my bedtime was after sunrise, whereupon I would lose several days to staying awake until sunset, after which my sleep cycle began slowly advancing again).
MetaMed produced a long summary of extant research on non-24 sleep disorder, which I skimmed, and concluded by saying that – based on how the nadir of body temperature varies for people with non-24 sleep disorder and what this implied about my circadian rhythm – their best suggestion, although it had little or no clinical backing, was that I should take my low-dose melatonin 5-7 hours before bedtime, instead of 1-2 hours, a recommendation which I’d never heard anywhere before.
And it worked.
I can’t #&$ing believe that #$%ing worked.
(EDIT in response to reader questions: ”Low-dose” melatonin is 200microgram (mcg) = 0.2 mg. Currently I’m taking 0.2mg 5.5hr in advance, and taking 1mg timed-release just before closing my eyes to sleep. However, I worked up to that over time – I started out just taking 0.3mg total, and I would recommend to anyone else that they start at 0.2mg.)