Melatonin: Much More Than You Wanted to Know (2018)

> Most existing melatonin tablets are around ten to thirty times the correct dose

I wonder how common this is in pharmacology.

> the correct dose

A single correct dose is a myth.

The author even sort of notes that with the differences between teenagers, 25 year olds and the elderly.

There's also a wide variety of sleep disorders which are touched on in the article.

I've suffered with 2.5mg before for long enough to understand that it doesn't work for me, no matter how many studies you have with 95% CL that the dose is much lower. The 5mg tablets work much better for me.

If you get results at a lower dose, that's fine, I won't tell you to try using more.

I'm a 49 year old though with moderately severe DSPD and at least used to have non-24 hour disorder and would be happiest letting my schedule shift 1-2 hours every night during college for a few years. If you're a 25 year old and you've never quite had sleep that fucked up which wasn't entirely self-inflicted due to partying then you're not me (most young people who think they have bad sleep disorders are just actively doing things to fuck up their sleep and when they stop doing those things they're magically cured -- and then they turn into the most insufferable assholes because they think they understand sleep disorders when they don't).

And one thing to understand about melatonin is that its not really an anxiolytic and if stress/anxiety is keeping you up it may not work (it will not make the pandemic go away). I also find that I need to take it about an hour before bedtime, and rather than making me tired, it more allows me to get tired. I still need a nighttime ritual to unwind.

The RDA for vitamin D was found to be far too low (due to a maths error).

https://www.sciencedaily.com/releases/2015/03/150317122458.h...

I started to gradually notice some tossing and turning throughout the night in my mid 30s. I began taking one 100mg capsule of magnesium citrate right before I attempt to go to sleep. Has worked exceptionally well for about seven years now. Knocks me out, with no negative reaction to the magnesium (some people apparently have a negative stomach and or bowel reaction to magnesium supplements; I haven't attempted high doses). If I don't take it, I go right back to not sleeping soundly. The sleep feels high quality as well, I'm never groggy in the morning. And it's inexpensive, sub $2 per month. For something in the realm of more mild or typical restful sleep problems, definitely try it.

1mg in a pill that dissolves under the tongue works great for me. Very fast.

Doesn’t knock me out. But, if I’m already on the way to sleep, it gets me there faster. And, the sleep is a lot deeper. Wackier dreams right into the morning. More rested when I wake up.

If I know I’m going to have a hard time falling asleep, I’ll wait a bit after getting in bed and only pop the pill under the tongue when I’m relaxed enough. Otherwise, it not effective.