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Comment by scarejunba | Hacker News Reader

I was able to adjust my sleep schedule with just 300 μg of melatonin to trigger sleep. Whereas previously I'd sleep at 0100 now I sleep at 2200. Very useful.

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For those interested, read Melatonin: Much More than You Wanted to Know.

https://www.lesswrong.com/posts/E4cKD9iTWHaE7f3AJ/melatonin-...

I wish this worked for me. When I take it, I definitely feel more sleepy, but that's not my issue. My issue is an active (maybe even anxious) mind that will not stop wandering, worrying, and obsessing. Sleepy or not, it has to run its course to exhaustion before I can switch off.

I know there are ways to help this like meditation but it's tough to find the time and energy to learn something new when you don't get enough sleep.

Theres also a calming drinks that contains magnesium that helps you relax, get better sleep, and help moods. I never knew magnesium was so important until I started looking into diet and sleep patterns.

Is it addictive? Are there any side effects?

Using it too frequently can cause you to rely on it, but other than that, it’s about the safest sleep aid around.

Source? Don't believe that's true.

No it's not. And there's very little side effect if you buy from reputable brands. About the only issue I have is that it's difficult to find melatonin in the appropriate dose (0.3mg); it's far more common to find 3mg or even 10mg.

I recommend liquid extract - I find it on Amazon for like $15 for about 180mg = 6000 doses at 300 mcg. Easier that cutting pills or caplets.

While it didnt seem to be addictive to me I only used it for a week and then the vividness of some of the dreams bad and good caused me to stop. It never helped get me to sleep earlier. I didnt think that drastic of a change from normal was worth my mental safety.

Could it just be that you werent used to getting a significant amount of REM sleep?

It could be the REM rebound effect as mentioned here: https://podcastnotes.org/2018/04/29/why-we-sleep/

I'm working my way through the book, very interesting stuff.

Nope, I don't actually use it every day. It's just to reset the schedule and then I just fall asleep without. As far as I know you don't build up resistance or anything like that if that's what you're worried about.

How many days in a row do you need to take it to fix your rhythm?

The most I’ve needed is four days after London to SF. Oddly, even Hong Kong to SF wasn’t that bad.

Occasionally, we’ll have a couple of late nights hanging out and then I have to fix it again. Holiday season like now will probably need work. Then it’s just two days.

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