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Comment by kelnos | Hacker News Reader

I still use melatonin on occasion. When I first learned about it, I tried the 10mg version, and it never did anything for me. Years ago I read about 0.3mg being the correct dose, and gave that a try. I don't take it every night, but when I do, I sleep much better, and for longer without waking up.

The main annoying thing about it is that you really need to take it a few hours before you go to sleep. So it's not something where you can realize that you're having trouble falling asleep, and take it only when needed. I have heard of some people where it does make them sleepy immediately after taking it, but I don't think that's a common reaction.

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I too have had much better success with 0.3 mg, although it's annoying to have to cut up the pills.

But for me personally, I get the full effect within about 45 min, and it's noticeable within about 20 min.

I only take it very occasionally, when I need to shift my schedule to wake up several hours earlier than normal.

Same goes for me on the timing. If I take it more than an hour before I lay down to sleep it will not help me at all.

In The Netherlands you can buy it per 0.1 mg. There are 500 small tablets in a bottle.

I’ve found if I chew the pill into a fine powder and let it dissolve under your tongue, then I consistently fall asleep in 15-20 mins.

Definitely makes sense that absorption is faster than simply taking orally.

You should be able to fall asleep in less than 15-20 minutes without using melatonin as well.

I was told this by a doctor and just couldn't believe it was true, turns out good habits like consistent wake time and winding down well before lying in bed are super important.

Yes. And that's the reason us insomniacs are taking melatonin.

I can probably count on one hand during my adult life where that’s been the case. Is that really the reality for most?

I have no idea of the stats but I usually absent jet lag, otherwise being on a weird schedule, or having my mind spinning about something fall asleep quickly.

I do use melatonin but mostly only in conjunction with international travel.

Same here. Only happens when I am literally exhausted from a week of 3 hour sleep. Don't even drink coffee. Been like this for as long as I can remember

Most normal nights is definitely within 10 min for me. I wouldn’t be surprised if it was less than 5 min.

Hmm is that just a ridiculously unqualified statement, or do you really mean any old time any old place?

Yes, I'm buying it in spray form.

I take 3mg most nights and find it's an very effective asleep aid. I've tried breaking up the tablets to take around 1 to 0.5g but I don't feel like it does anything. Of course, this is purely anecdotal and it may well be placebo. But it works and as someone who often struggles with sleep I'm not gonna complain when I find something that helps, placebo or not.

At worst, it's far less harmful than drugs, and at best, it may have a bunch of other benefits from reducing cancer risk to reducing depression, to helping with acid reflux and GERD - none yet proven though.

Really depends on body weight I imagine.

Not enough to account for 0.3mg vs 3mg. Unless I weighed 500kg or something. Which I don't, quite.

Many brain affecting substances don't depend on body weight.

This is 0.3 and not 3 right? I just checked and my pills are 3mg. If it's supposed to be 0.3 I will buy a new bottle immediately and see if it improves my sleep.

100% agree about taking it early, I get a bit of an "omg I'm sleepy" effect immediately, but I'm pretty sure it's placebo, I have to take it about 1-2 hours before I want to sleep. But it's still not super effective on its own.

I use 0.3mg and it has also improved my sleep drastically. It’s not a typo. I also give it to my kids who had terrible problems with sleep (staying up until 1am and bad stuff) and it’s made bedtime happen promptly.

I brought special 300 microgram pills on Amazon. There's actually a link in the story.

it's not a placebo, that's how it works. you get a small window to ride that effect to sleep.

Well, what happens is, I am briefly tired for about 5 minutes immediately after taking it, but if I lie in bed I'm immediately wide awake. But about 2 hours later I'm legitimately sleepy. But it's certainly possible both effects are real.

0.3mg is right. I recommend get dissolving 1mg tablets, just break them into rough thirds. Dissolve under the tongue 15 minutes before sleep.

Fantastic, thanks! I probably misheard my doctor on the phone or something. I'll see what I can find!

I have a routine where I take 1mg dissolved under the tongue only if and when I’m at the point that I’m almost asleep, but it’s not happening. It’s often enough to nudge me over the edge. If I could conveniently find 0.5mg sublingual pills, I’d buy them. But, 15mg pills are easy to find and 1mg are rare…

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