Melatonin

I've had on and off problems with insomnia, but have finally come up with a pretty reliable method for overcoming it. Some of my methods were used by others as well.

I think it's important to identify what's causing the insomnia. It's not always going to be the same thing for everyone, or even for you, every single time.

Some days, for me, it's just simply because I have too much on my mind. Other times, it's because I've had too much stimulation and some times, it's just because I haven't had enough physical exertion during the day (most of my work is on a laptop).

Here's the routine that I now employ and I've been really good for a number of months straight (I helped a friend create a similar "routine" and he even blogged about it).

So my routine is as follows

1. No HN, book reading ,or any kind of blogs, reddit etc (basically anything intellectually stimulating) after 8pm.

2. Some strenuous physical exertion (e.g. Gym) every 2nd or 3rd day

3. Anything that puts me into a more relaxed state, e.g Some fresh air at least half an hr before bed time, writing in a journal if my mind is going crazy with ideas, or reading some poetry/fiction (but nothing intellectually stimulating. i.e. something entertaining or relaxing).

4. No computer screens at least 45mins before bedtime

5. 1 teaspoon of blackseed oil 5 minutes before bedtime

6. A decent mattress (Mine is a silentnight miracoil) - Some people don't realise how important your mattress is and how badly it can affect sleep.

7. No stimulating conversation at least 45mins before bedtime, that includes emails, text messages, in-person conversations and phone calls.

I also make sure that i'm out of bed before 8am each day if i want to make sure I get good sleep for that night.

Basically, i've whittled it down to identifying which state is not in a relaxed mode and getting it to a desirable state .

i.e. emotional state (writing in a journal or meditative exercise), mental state (avoiding anything intellectually stimulating), physical state (physical exertion/blackseed oil/mattress)

1) I don't think it's known how big the "addictive" effects are. Meaning, if you use it a lot, you might get "used to it"(downregulation), and require more to get the same effect. See the link at the bottom; My doctor told me not to use it more then 4-5x a week; I have anecdotal evidence of it being less effective from my use

2) It might not be as effective as you're making it. It surely isn't as simple as "replacing the melatonin you're lacking". Melatonin you naturally produce happens in a series of step; the melatonin you take via a pill surpasses some of these steps, which means there isn't the same effect.

See http://www.supermemo.com/articles/sleep.htm#Melatonin

I tried it for a short while but it gave me vivid nightmares.

Ignore the Vitamin D supplements that the other guys are suggesting and just go into the sun for 10 to 15 minutes a day.

I too have ADHD. I was diagnosed with it nearly 10 years ago now. I'm not hyperactive or anything like that. I do tend to bounce from one thing to the next sometimes, and this can be problematic around bedtime.

Not only that but I take medication to treat my ADHD. This medication is a pretty low dose, but sometimes it's still going strong at 8 or 9pm, which is not good for sleep.

Melatonin has helped A LOT. I take between 1 - 3mg. It's not a drowsy feeling. I just want to sleep after taking it. Glad to see there seems to be no side effects.