Full details here, but in summary: Take 2mg of melatonin 20 minutes before bed, and train yourself to think only of boring things and/or nothing after you lie down. Falling asleep becomes MUCH easier and more predictable.
I tried different dosages over a year and found that 1mg worked better than 2mg (and 2mg worked better than 3mg). All worked better than nothing, but I was working nights and getting virtually no sun, so your mileage may vary.
Yes, I’ve seen that sort of reaction a lot. I originally used 3mg and went down to 1.5mg because it seemed to be working better. I recently ordered a bunch of 1mg pills which I’m going to turn into placebo capsules and capsules dosing from 0.25 to 1.5mg and try seeing what doses work best for me.
1.5 mg seems to work for me, but I can’t really tell because I stopped drinking coffee at the same time. I’ll stop the melatonin and see if I really need it.
Full details here, but in summary: Take 2mg of melatonin 20 minutes before bed, and train yourself to think only of boring things and/or nothing after you lie down. Falling asleep becomes MUCH easier and more predictable.
I tried different dosages over a year and found that 1mg worked better than 2mg (and 2mg worked better than 3mg). All worked better than nothing, but I was working nights and getting virtually no sun, so your mileage may vary.
Yes, I’ve seen that sort of reaction a lot. I originally used 3mg and went down to 1.5mg because it seemed to be working better. I recently ordered a bunch of 1mg pills which I’m going to turn into placebo capsules and capsules dosing from 0.25 to 1.5mg and try seeing what doses work best for me.
Data point: my sweet spot is around .5-.75mg
1.5 mg seems to work for me, but I can’t really tell because I stopped drinking coffee at the same time. I’ll stop the melatonin and see if I really need it.