Melatonin for Sleep (2022)

More useful I think: https://slatestarcodex.com/2018/07/10/melatonin-much-more-th...

Tldr:

- take a VERY low dose (0.3mg, most pills are 10mg)

- it drags your sleep period towards when you dose

- to move your sleep period earlier, dose 7 hours before your target bedtime (e.g. 5pm for a midnight bedtime)

- to move your sleep period later, dose immediately on waking up

- dose just before target bedtime for jetlag (alternatively, just follow the above dosing schedule)