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Comment by SamDc73 | Hacker News Reader

Three things that helped me with my circadian phase (to certin extend)

1) Melatonine 300mcg 5-6 hours befor desired sleep time 2) 10k lux light for 30m when waking up 3) Nobeltin (nootropic) it enhances clock amplitude, so I do get less sleepy during teh day and more sleepy at night ..

things taht kind of helped but find hard to keep: Keto (I feel less sleepy on Keto, and easier to fall a sleep but it's been a while since ive been on keto)

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+1 to melatonin. It took me a very long time to dial in the right dose though. It’s not like it’s some miracle cure but it has helped a bunch with being able to fall asleep at a reasonable time, sleep through the night, and thus wake up at a reasonable time. Which of course helps a bit with everything else

Melatonin lately (about 500 mcg) has helped me get better sleep and hopefully to help with the sleep drift.

However, it's almost like I'm so conditioned to being groggy in the mornings that I still find it hard to get up even if I feel fairly refreshed.

That's part of the issue I had in terms of dialing in the right dosage. I was trying to use it off and on for about 20 years and could never get the right amount where it'd actually work at night but not leave me groggy in the AM. Part of the issue was for a long time it was hard finding the stuff in low enough dosages to even allow for this easily.

Turns out the answer is 500-600mcg for myself, but everyone's going to be different.

> so conditioned to being groggy in the mornings that I still find it hard to get up even if I feel fairly refreshed.

I am very much in the same boat. Mornings have never been my friend. Even the few restful nights and refreshed mornings I get are spoiled by learned grogginess and overstaying in bed.

Do you really mean 300mcg ? the lowest dosage I see available is 1mg.

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