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Seasonal or Circadian-Based Protocols → Aligning with shorter days For older adults whose nighttime melatonin is already low, researchers suggest that timing cycles around late fall or winter (when natural darkness is longer) may reinforce circadian “resets.” Hardeland, Int J Mol Sci (2012) • Adamsson, J Physiol Anthropol (2017) • Korkushko, Experimental Gerontology (2004) → Reset windows for sleep drift Because short courses modulate melatonin and cortisol, planning a cycle when sleep patterns start breaking down—like earlier wake-ups or fragmented nights—may help re-anchor circadian health

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In people with type 2 diabetes, the results were also promising