6 ms·

Two low impact things to try are: * A very small amount of melatonin. .300 to .500 mg. * Breathe right strips, these increase airflow Other health issues can

by graeme 2y ago

Two low impact things to try are: * A very small amount of melatonin. .300 to .500 mg. * Breathe right strips, these increase airflow Other health issues can also cause wakefulness.

flakiness 2y ago
Don't forget: Try pausing caffeine intake.
- nomel 2y ago
  At least 8 hours before sleep [1]. [1] https://www.sleepfoundation.org/nutrition/caffeine-and-sleep#:~:text=How%20Many%20Hours%20Before%20Bedtime,may%20help%20minimize%20sleep%20problems https://www.sleepfoundation.org/nutrition/caffeine-and-sleep....
corysama 2y ago
1 mg sublingual (dissolve under the tongue) melatonin works for me. I find it works best if I wait until I'm well settled in and should be asleep, but aren't. That's the time to quietly pop the tablet so it nudges me over the edge. Biggest problem is that 1mg sublingual is hard to find. Walgreens/CVS is excited to sell you 5, 10 even 20 mg pills and gummies. But, those are so strong they are counter-productive.
- loco5niner 2y ago
  Have you found somewhere else to get it?
  - nowandlater 2y ago
    I get the lowest dose and then break them up. Not precise, but if you get a 2-2.5 mg pill, it's pretty ok.
euroderf 2y ago
Melatonin gave me nightmares. So, YMMV.
- graeme 2y ago
  In low doses? But yeah definitely a YMMV situation
amonon 2y ago
I will add a comment in support of the very low dose of melatonin. I take 1mg, same as another user, but will experiment with dropping it. I find that it works best if I take it some time before I plan to sleep. Currently I have a reminder set for 9:15 and I fall asleep between 10:30 and 11:30 most nights. I am a historically terrible sleeper but the past year has been the best sleep of my life. Here is my overall process: Bedtime routine: 1mg Melatonin at 9:15ish. Don blue light blocking glasses. My understanding is that the science behind these is mostly bunk but they help me. (Probably because of a general reduction in light and the psychological routine). Read book outloud w/wife and then watch a boring youtube video. If the youtube video is interesting, it's not good. Books are also not good because I find them too entertaining. Day routine: Wake up early, ish. Eat more food early than late. Exercise. Focus on using up energy at work or during the day. I am working on getting 30 min of sunlight every morning.

by graeme 2y ago

Two low impact things to try are: * A very small amount of melatonin. .300 to .500 mg. * Breathe right strips, these increase airflow Other health issues can also cause wakefulness.

flakiness 2y ago

Don't forget: Try pausing caffeine intake.

nomel 2y ago
At least 8 hours before sleep [1]. [1] https://www.sleepfoundation.org/nutrition/caffeine-and-sleep#:~:text=How%20Many%20Hours%20Before%20Bedtime,may%20help%20minimize%20sleep%20problems https://www.sleepfoundation.org/nutrition/caffeine-and-sleep....

corysama 2y ago

1 mg sublingual (dissolve under the tongue) melatonin works for me. I find it works best if I wait until I'm well settled in and should be asleep, but aren't. That's the time to quietly pop the tablet so it nudges me over the edge. Biggest problem is that 1mg sublingual is hard to find. Walgreens/CVS is excited to sell you 5, 10 even 20 mg pills and gummies. But, those are so strong they are counter-productive.

loco5niner 2y ago
Have you found somewhere else to get it?
- nowandlater 2y ago
  I get the lowest dose and then break them up. Not precise, but if you get a 2-2.5 mg pill, it's pretty ok.

euroderf 2y ago

Melatonin gave me nightmares. So, YMMV.

graeme 2y ago
In low doses? But yeah definitely a YMMV situation

amonon 2y ago

I will add a comment in support of the very low dose of melatonin. I take 1mg, same as another user, but will experiment with dropping it. I find that it works best if I take it some time before I plan to sleep. Currently I have a reminder set for 9:15 and I fall asleep between 10:30 and 11:30 most nights. I am a historically terrible sleeper but the past year has been the best sleep of my life. Here is my overall process: Bedtime routine: 1mg Melatonin at 9:15ish. Don blue light blocking glasses. My understanding is that the science behind these is mostly bunk but they help me. (Probably because of a general reduction in light and the psychological routine). Read book outloud w/wife and then watch a boring youtube video. If the youtube video is interesting, it's not good. Books are also not good because I find them too entertaining. Day routine: Wake up early, ish. Eat more food early than late. Exercise. Focus on using up energy at work or during the day. I am working on getting 30 min of sunlight every morning.