The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
What we've actually found is that the optimal doses for where you do get sleep benefits in the populations that we've looked at, are somewhere between 0.1 and 0.3 milligrams of melatonin. In other words, the typical doses are usually 10 times, 20 times maybe more than what your body would naturally expect.
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What we've actually found is that the optimal doses for where you do get sleep benefits in the populations that we've looked at are somewhere between 0.1 and 0.3 millig of melatonin.
if you look at some of the Sleep literature you know there seems to be a kind of like most people would agree anything north of a milligram is probably just too much um whereas kind of in the 3 to 600 microgram you know they're they might be some some benefit and and more importantly not just benefit but actually safety like it might be you know you're not sort of downregulating melatonin receptors you're offsetting the natural decline in melatonin levels over time
the lowest dose which is maybe 300 micrograms is is probably all you need at most twice that dose but you don't need anything north of a milligram
if you're not doing all of the other things correctly melatonin is is going to be limited in its in its efficacy
So before I go down the route of supplements, I want to get everything we just talked about visav the hygiene completely dialed in. And then yeah, if there's still an issue falling asleep, I think melatonin can be can be a viable tool. Although I I'd really want to make sure it's the lowest dose you can buy. They tend to sell this stuff in high enough doses to kill horses. It's not necessary. you know the the lowest dose which is maybe 300 micrograms is is probably all you need at most twice that dose but you don't need anything north of a milligram
Although I I'd really want to make sure it's the lowest dose you can buy. They tend to sell this stuff in high enough doses to kill horses. It's not necessary. you know the the lowest dose which is maybe 300 micrograms is is probably all you need at most twice that dose but you don't need anything north of a milligram
So, if you're not doing all of the other things correctly, melatonin is is going to be limited in its in its efficacy.
Melatonin - 3 mg or less 1-3 hours before bed. Best reserved for travel/jet lag or when you *really* need sleep.