If I take 300 micrograms I feel groggy the next day. I do half and that's just right. It's crazy people are doing 3-10mg.
it only takes a couple days to lose your tolerance. if you have to use melatonin, try the smallest dose you can
Ideally a bedroom needs to be so dark that if you hold you hand up inches away from in front of your nose, you cant see your hand in any way.
You may also want to consider good ventilation in the room, if CO2 levels get up to around 700ppm which can happen in a few hours of going to bed, you will also wake up feeling less refreshed and groggy. Its why they have CO2 scrubbers in submarines and why people feel more refreshed when camping under canvas.
Sleeping at the back of a large cave doesnt seem so bad now.
> if CO2 levels get up to around 700ppm which can happen in a few hours of going to bed, you will also wake up feeling less refreshed and groggy