3 ms·

This is quite the comment, thank you so much! It'll keep me busy through the weekend. I was wondering if you've tried endogenous melatonin? I've beaten this dr

This is quite the comment, thank you so much! It'll keep me busy through the weekend. I was wondering if you've tried endogenous melatonin? I've beaten this drum on HN before, melatonin has been a life saver for me. Massive reductions in time to sleep and the first time in my life I've had a 24-hour rythm.

disabled 5y ago
Thank you so much! If you email me (see my profile--also anyone is invited to do this), I may be able to help you get a copy of "Energy Thieves" in English! :-) Unfortunately melatonin gives me skull-crushing headaches! :-( I am so glad that melatonin works for you! Interestingly, there is a calculation that is used with lighting called melantopic ratio. This is the best writeup on circadian lighting, by far [1]. Here is the best website [2]. Here is the best overview [3]. This has the best pictures for sunrise/mid-day/evening/night lighting (flip through the pages) [4]. The Dreem 2 [5] headband is probably a better option in terms of comfort, rather than the OpenBCI EEG, for most people. It unfortunately does not meet the requirements for it to be a "home sleep lab", though. Know that the company is required to follow the GDPR, which is useful, and good to keep in mind for the end-user. Anyways, I initially found out about chronotypes from reading a Financial Times article, with my subscription (see the gifted article link I provided below) [6]. Apparently it is a huge deal in Switzerland and Germany, which I found out by doing more research into it online, and it is studied there extensively. I also gifted a Financial Times article by a sleep expert mentioning chronotypes and how to get a good night's rest [7], if you want to read that. [1] Circadian lighting for designers and manufacturers: https://www.lrc.rpi.edu/healthyliving/img/background/additional_information/downloads/Circadian-Effective%20Lighting%20Steps%20for%20Manufacturers%20and%20Designers.pdf https://www.lrc.rpi.edu/healthyliving/img/background/additio... [2] Lighting Research Center: https://www.lrc.rpi.edu/ https://www.lrc.rpi.edu/ [3] Creating the circadian lighting toolbox — Bringing the language into practice (MAGAZINE): https://www.ledsmagazine.com/lighting-health-wellbeing/article/14197266/creating-the-circadian-lighting-toolbox-bringing-the-language-into-practice-magazine https://www.ledsmagazine.com/lighting-health-wellbeing/artic... [4] The Design Implications of Circadian Lighting: https://leducation.org/wp-content/uploads/2019/04/Design-Implications-of-Circadian-Lighting-Underwood-2019.pdf https://leducation.org/wp-content/uploads/2019/04/Design-Imp... [5] Dreem 2 Headband: https://dreem.com/ https://dreem.com/ [6] How to hack your circadian rhythm: https://on.ft.com/3lSLZSW https://on.ft.com/3lSLZSW [7] Sleep expert Matthew Walker on the secret to a good night’s rest: https://on.ft.com/2Whr8O5 https://on.ft.com/2Whr8O5
- Smaug123 5y ago
  Re your melatonin comment: just to check that you tried a dose of around 0.3mg/day rather than the enormous overdoses it's much easier to obtain?
  - disabled 5y ago
    I will try melatonin again, for sure. Thank you for the thoughtful suggestion! :-)
  - the_only_law 5y ago
    Huh, what are the effects of the “overdose”. Is there any adverse effects on sleep or just unnecessary? On some nights (mostly before I have to go in office) I’ll take 10mg melatonin and 25-50mg doxylamine to put me out ASAP.
    - zemvpferreira 5y ago
      I was about to suggest the same thing - personally larger doses than 0.7mg seem to give me restless sleep. But it's a very personal thing. Experiment if you can afford to.
  - disabled 5y ago
    I will definitely try that again, with the dose you suggested. :-)

disabled 5y ago

Thank you so much! If you email me (see my profile--also anyone is invited to do this), I may be able to help you get a copy of "Energy Thieves" in English! :-) Unfortunately melatonin gives me skull-crushing headaches! :-( I am so glad that melatonin works for you! Interestingly, there is a calculation that is used with lighting called melantopic ratio. This is the best writeup on circadian lighting, by far [1]. Here is the best website [2]. Here is the best overview [3]. This has the best pictures for sunrise/mid-day/evening/night lighting (flip through the pages) [4]. The Dreem 2 [5] headband is probably a better option in terms of comfort, rather than the OpenBCI EEG, for most people. It unfortunately does not meet the requirements for it to be a "home sleep lab", though. Know that the company is required to follow the GDPR, which is useful, and good to keep in mind for the end-user. Anyways, I initially found out about chronotypes from reading a Financial Times article, with my subscription (see the gifted article link I provided below) [6]. Apparently it is a huge deal in Switzerland and Germany, which I found out by doing more research into it online, and it is studied there extensively. I also gifted a Financial Times article by a sleep expert mentioning chronotypes and how to get a good night's rest [7], if you want to read that. [1] Circadian lighting for designers and manufacturers: https://www.lrc.rpi.edu/healthyliving/img/background/additional_information/downloads/Circadian-Effective%20Lighting%20Steps%20for%20Manufacturers%20and%20Designers.pdf https://www.lrc.rpi.edu/healthyliving/img/background/additio... [2] Lighting Research Center: https://www.lrc.rpi.edu/ https://www.lrc.rpi.edu/ [3] Creating the circadian lighting toolbox — Bringing the language into practice (MAGAZINE): https://www.ledsmagazine.com/lighting-health-wellbeing/article/14197266/creating-the-circadian-lighting-toolbox-bringing-the-language-into-practice-magazine https://www.ledsmagazine.com/lighting-health-wellbeing/artic... [4] The Design Implications of Circadian Lighting: https://leducation.org/wp-content/uploads/2019/04/Design-Implications-of-Circadian-Lighting-Underwood-2019.pdf https://leducation.org/wp-content/uploads/2019/04/Design-Imp... [5] Dreem 2 Headband: https://dreem.com/ https://dreem.com/ [6] How to hack your circadian rhythm: https://on.ft.com/3lSLZSW https://on.ft.com/3lSLZSW [7] Sleep expert Matthew Walker on the secret to a good night’s rest: https://on.ft.com/2Whr8O5 https://on.ft.com/2Whr8O5

Smaug123 5y ago
Re your melatonin comment: just to check that you tried a dose of around 0.3mg/day rather than the enormous overdoses it's much easier to obtain?
- disabled 5y ago
  I will try melatonin again, for sure. Thank you for the thoughtful suggestion! :-)
- the_only_law 5y ago
  Huh, what are the effects of the “overdose”. Is there any adverse effects on sleep or just unnecessary? On some nights (mostly before I have to go in office) I’ll take 10mg melatonin and 25-50mg doxylamine to put me out ASAP.
  - zemvpferreira 5y ago
    I was about to suggest the same thing - personally larger doses than 0.7mg seem to give me restless sleep. But it's a very personal thing. Experiment if you can afford to.
- disabled 5y ago
  I will definitely try that again, with the dose you suggested. :-)