I wish there was something that helped me sleep longer. I have zero issues falling asleep, but only get 6-7 hours if I’m lucky. I’d rather get 8-9 hours every night.
One thing you may try is increasing the amount of sunlight exposure throughout the day, at least: upon waking and 1-3PM midday. Shoot for 1 hour total.
I did! Experimented with mid-day sunbathing for a while (easy when your LA apartment building has a pool and you’re working from home) and lots of dog walks and park time. Didn’t seem to make a difference, unfortunately.
Something that typically works for me is hard exercise. Would gladly sleep over 9 hours now.
I think melatonin is better used as a way to shift the circadian rhythm because you need a way lower dose (0.5 to 0.3mg) and it doesn't make one drowsy
Totally! I only ever take HALF of a pill and that always works for me. Taking too much only means you’ll have twice the trouble next time!
“Our results suggest that advancing the timing of administration (3 h before the desired bedtime) and increasing the administered dose (4 mg/day), as compared to the exogenous melatonin schedule most used in clinical practice (2 mg 30 min before the desired bedtime), might optimize the efficacy of exogenous melatonin in promoting sleep.”