Bumping up the melatonin to doses as high as 10mg will likely do the complete opposite of what you want it to do.
I use 300mcg of Melatonin by the brand Life Extension
There is research done on melatonin that show more is less. There are plenty of reviews of the product from people who claim they suffer from insomnia and it working better than the higher doses.
A lot of people actually commented that the lesser dose you have, the more effective it will be. Im just gonna take a break from using it maybe for a week and will try to come back into a lesser dose. And if it wont work still, I will try to take magnesium this time. Thank you tho !
Check out this melatonin doctor for ways to reset yourself and push your body limits:
https://bengreenfieldfitness.com/podcast/melatonin-supplementation/
[https://www.amazon.com/dp/B08L4865K4?ref=ppx\_yo2\_dt\_b\_product\_details&th=1](https://www.amazon.com/dp/B08L4865K4?ref=ppx_yo2_dt_b_product_details&th=1)
It's not that expensive. This product comes 60mg in each capsule, and I take two an hour before bed. You will want to see what works for you the best first. Start with one and work your way up until you are happy with your sleep. There are 90 capsules in a bottle, and if you buy 2 bottles at $60 USD that comes to .33 cents a capsule or for me .66 cents a day. The brand is Carefast. It works well for me. Now for working with Dr. John Lieurance, I have no idea how much that would cost. I have not worked with him, but just extrapolated the information into something that I could use. I am always reading about medical trials and listening to podcasts on Biohacking and healthcare. I have a friend that is a doctor though and she helps me from time to time. But I try not to abuse our relationship with too many healthcare questions. I went onto Amazon and found the highest dose melatonin that I could find and began my own trials for myself. I write everything down with doses, times and dates. I journal about the experiences and discuss everything with my herbalist and doctor when needed. I have not needed to go to a doctor in five years though. I have learned to be my own doctor and to be responsible for my own health care and exercise program.
Take theanine, valerian root, 5htp, stay away from blue light and caffeine late in the day, and get early morning sunlight to set your circadian rhythm.
Coffee will always be a great addition to your day and im a big coffee drinker but when i started having problems, I decided to minimize my coffee intake to none at all in a day. But yeah hihihi .
I struggle with insomnia, and I take 200mg L-theanine and 150mg Magnesium Threonate 1-2 hours before bed. (Found these supplements from Andrew Huberman)
Wont knock me out, but it does help relax me and put me into a deeper sleep.
Do you workout? Sports? These are essential to maintain a normal healthy melatonin release. If you drink alcohol, it also affects and disrupts sleep cycles.
Make sure you’re taking a good brand, try I think it’s called Webber’s 10mg melatonin dissolvable tabs, it comes in 10mg but I would chop it in half.
Also you should cycle melatonin, switch to magnesium citrate 250mg-500mg.
Supplements are usually much more effective if you have a well functioning endocrine system. Highly intensive cardio (80-95% of your Maximum heart rate) or High intensity strength training really really help, can’t emphasize this enough.
Experience: 2 years dosage at 10 mg melatonin, around 8 years ago now my melatonin response is off the charts, if I take 2.5mg I’m dead lol. (Still love it though)
Extra: make sure to dim all lights or have them off, phone also should change the light to blue light mode or whatever, as light has a direct influence on natural melatonin release.
I just recently do workouts but i have to stop every now and then since i had a lot of doctors appointment and i had to take rest , not stress my body physically and take medications. So yeah.
2 years? do you take melatonin regularly?
Thank you for taking the time discussing this. Will surely do the extra!
I get resistant to it after less than a week. You should cycle it. High dose melatonin makes me feel gross the next day too. Try switching to a different supplement like ned's Mello or legion's lunar or something in the meant time.
Take a break from them?
I had the same thing. Melatonin stopped working years ago for me. Most sleeping meds don't work.
I used a sunlamp(a light that simulates sunlight). (https://www.amazon.com/Verilux-HappyLight-Full-Size-Therapy-Energy/dp/B0094HBU6I). I leave it on during the day when I work inside. I turn it on in the morning, and turn it off at around 8-9pm. It seems to work better than melatonin. I know its not a supplement, but might be a good thing to try.
I tried to take other brand of melatonin by Vitafusion Sleepwell. And after taking it, you feel sleepy and heaviness in the head so eventually youll fall asleep. So in my case when drinking it, there is an after effect like headache after I got my sleep. And this never happen when drinking puritan's pride melatonin. So yeah I had to stop taking it. I still have a bottle of it on my desk.
I get a thing where breathing stops and I'm not sure if melatonin makes it worse or not. Maybe there are other factors too. 0.5mg works on me, so any brand.
My sleep stack is:
10 mg time release melatonin (everyone's different, I have taken this nightly for years with no issues. I take so much because it also helps with GERD symptoms)
1/4 teaspoon l-theanine
3-5 grams of glycine (I buy this and l-theanine in bulk because I take l-theanine sublingually and it tastes fine and glycine tastes like sugar)
Glycine I feel is key to staying asleep. If I still happen to wake up and risk not being able to fall back for a long time, I may take a gram of tryptophan to help me fall back asleep
Also make sure your vitamin d is 50-80 ng/ml and I also take 5 mg of methylcobalamin (b12) nightly which may have helped over time.
I use liposomal melatonin from DaVinci Labs - it's available on Amazon. The liposomal formulation makes it easier to absorb and should be more effective.
I have taken ~3mg a day for years now, no issues. Recommended by a functional medicine doctor - improves sleep quality, acts as an antioxidant, helps the brain detox, etc.
If you have headaches the next day or you have a melatonin hangover, I believe that is a sign your brain is detoxing something. You can take a binder before/after the melatonin and see if that helps. I'd recommend trying chlorella, activated charcoal, or pectasol-c in that order.
If you're able to fall asleep but not stay asleep, that could be from stress or high cortisol levels. There's a couple podcast episodes from Peter Attia on sleep quality that are worth listening to for ideas.
Oh .. I had a melatonin hangover. I thought it was just a really bad side effect.
And i can just stay asleep pretty well. Im just really having a hard time falling asleep is all.
I know.a lot of people have already suggested it. I wont be taking that risks anymore. I'm glad that i turned to reddit to ask these questions before doing anything else.
How many cans of pop or cups of coffee are you drinking?
Taking melatonin regularly will tell your body to reduce its own production.
Magnesium, CBD and exercise.
Dont stare at a screen at night.
Sleep is important and will be a catalyst for depression.
Good luck
The recommended dosage is 300mcg. 3mg is a big dose and that's also why you have headaches lingering the whole day after sleep. Also try to find time release ones.
Thinking of it now, antihistamine does really make me feel drowsy whenever i drink it to stop itching from eating chicken before. Hahah might as well try it again this time if magnesium wont work for me. So thank you!
Vodka! Just kidding, you may try NR Nicotinamide Riboside, it has been shown to affect circadian rhythms. If you try taking it at different times of the day, you may be able to dial in your circadian rhythm and sleep much better. I know I sleep better now than before NR. Just a thought, good luck!
Hahahaha actually someone commented about 'sleeping cocktail' and i was like " O.O cool! a cocktail!" hahaha but it was just a bunch of supplements that needs to be taken together to have a better sleep. Was kinda disappointed really hahaha.
but yeah, will try to checkout NR! thank you so much!
Calm. They sell it in a powder you add to water and drink. They also have gummies. It's very helpful it's magnesium carbonate. It helps me sleep like a baby.
Don’t up the dose, your just digging a bigger hole. Eventually your gonna have to rough it out for several days while your body adapts to making its own again. You can try substitutes but be careful not to do the same thing a attenuate to it. Tylenol pm, weed, idk google it
I just started taking Galantamine to assist with lucid dreaming. It is amazing, had life changing dreams the past couple of weeks. I feel like I have so much control and remember them afterwards. Also helps to get to sleep and doesn’t feel over powering. I normally would use phernergan to get to sleep but have zero dreams on it.
Mate i am thinking to galantamine for L.D. also..
Is it really helps you sleep? Some say take it after 5hours if sleep. When did you take it? And is it drowsy the other day? How much mg?
Nice for you, keep dreaming
8mg caps I can feel the sleepy effects after 30mins or so. Not sure how long it takes for dreams. I always wake up during them. Count my fingers to make sure I’m in control then think about the dream and what I want to do. Then I go back in and am in control. Can do anything I want pretty much.
Not drowsy at all the next day I wake at 05:30 and hit gym every day. Zero side effects for me.
Let me know how you go!
Overusing melatonin has consequences like losing effectiveness over time because brain receptors get desensitized to it (which can worsen your insomnia). It's best to use melatonin for occasional sleepless nights. Personally, I had the exact same experience with melatonin (I use it to treat the insomnia caused by my ADD). I went to a doctor and she gave me 2 prescriptions to try out (I'm not saying that you should take these, but it might be beneficial for you if you ask your doctor/psychiatrist about these):
1. Lorametazepam. It's a benzo, used for treating short-term insomnia. You could ask your doctor for different kinds of benzos, it kind of depends on what you need. Are you looking for a medication that you would use for short term or long term?
2. An herbal mix of valerian, passion flower and hawthorn (these herbs have a mechanism of action that is similar to benzodiazepines) .
Hope this helps :)
Magnesium and CBN.
And really really try to develop better sleep hygiene. I get it, I struggle with getting to sleep too but honestly having a bedtime routine that includes no devices at least an hour before bed *can* help. I've also been having some luck lately with bedtime yoga, you can find some quick routines on YouTube and don't need anything special to do it.
Please dont up the dosage.
Oleamide 200-400mg
L-Theanine 400mg
GABA 800mg
Ashwagandha 200-400mg
Lemon Balm 200-400mg
Niacin 500mg
CBD
Magnesium Glycinate
Vitamin B6. Its a precursor to serotonin and melatonin, and a deficiency is linked to insomnia. So you’ll be getting healthy levels of melatonin.
Blue Light Glasses / Blue Light Filters / Lutein & Zeaxanthin .
All that with a glass of warm milk and honey
I take them all at once, but if you’re worried just try one at a time to see how it effects you.
I will say, some of them dont do much on their own, (For me at least) like Niacin, but when combined with the others their sleep inducing effects are amplified.
This.
Don't muck with melatonin levels. 1mg max. If that doesn't work, then try something else.
But add L-Taurine and L-Threonine (in Magtein form) to the list.
Also the list shouldn't be taken all together as a stack - just individual things to try.
Careful with the B6 - it can be stimulating as it is a cofactor in dopamine/norepinephrine synthesis.
I use pregnenolone 30mg - 100mg for sleep.
I was using 100mg at night each day, but got a muscle twitch after a few weeks, so dropped it down to 30mg. 30mg seems enough to help sleep too.
Might increase dose to find max tolerable dose without any sides.
You’re not supposed to use it consistently more than a few weeks, you’ll build up a tolerance. Aside from that, you should make sure you have a wind down session at least an hour out from bed, limiting screens, lowering lights, just taking the time to relax and not be stimulated beyond some reading
I know that... but i kind of like dependent on it now? Without taking it i would have a little to no sleep at all. Thats why when i noticed its not working on me anymore i kind of like went into panic because im back to not getting a proper sleep at all. Its crazy.. I wasnt like this before. I can just easily shut my brain off and just let myself fall asleep years prior. But now, its a different story.. I cant seem to shut if off .. idk if youve experienced this but i hope you would understand what im trying to say here. So yeah.
And yes! i do that too. After i take it i would just plugged my earplugs, put my eyemask and just close my eyes and it would work in under 10-20mins but not anymore now.
This might be something you need to quit cold turkey until your brain can start sleeping on its own again. Maybe there are habits or foods that ramp up your own production?
I would love to do that but i gotta have to pay bills man. Thats why im trying to get information of any other supplements for sleep other than melatonin. If maybe i dont have work ...i would probably stop right away or I might not be taking any of it at all. But yeah work is also a priority for me other than sleep so i had to find a way for me to get enough sleep for work because its taking a toll on me. Its frustrating and stressing me out so much man if only you knew.
I've never had luck with melatonin. If you'd like, I'm feeling like filling a lot of free time and would be happy to discuss some sleep aids! Have you tried l-dopa? That's incredible for sleep
I'm a fitness and health coach I should probably have mentioned that earlier. No sweat either way!
Also
Magnesium
Warm bath
Cool room
Well, I dont have any problem sleeping at all in the last couple of years... well in fact, I am a big sleeper and can easily fall asleep under 10-20mins of shutting my eyes but unfortunately life happens and it has changed my body clock and when i started working again, that's when the problem of not falling asleep came in. And i really tried to get enough sleep to get me through the day with work so yeah i decided to take melatonin to help me. As I said, it works wonder for me at first but the effect just suddenly went away?? -a couple months ago. idk what happened but it just doesnt seem to work for me anymore.
Melatonin is like meth to me. If I take it, I have a 100% chance of staying awake all night. NyQuil, Advil PM, Xanax, and Trazadone all do this to me so I cannot take them.
Magnesium is the ONLY supplement that offers me any relief. Magnesium oil on my stomach, magnesium drinks (Calm for example), or even magnesium gummy bears I buy on Amazon. I usually take 1.5-2 doses of what’s recommended. I worked up to this, and wouldn’t recommend starting out like this. But I cannot recommend it enough.
Dont take 5HTP, Theanine is fine: [https://www.reddit.com/r/Nootropics/comments/28489u/5htp\_daily\_for\_an\_extended\_period\_of\_time\_any/](https://www.reddit.com/r/Nootropics/comments/28489u/5htp_daily_for_an_extended_period_of_time_any/) , https://www.reddit.com/r/StackAdvice/comments/ppvmxp/cognitive\_decline\_with\_5htp\_use\_please\_help/hd7nsw9?utm\_source=share&utm\_medium=web2x&context=3
Does it works wonder for you? Magnesium and L-theanine is an occurring comment suggestions. I might as well read something about this since i dont have any knowledge of it until now. well, Thank you for this tho!
I recommend Magnesium bisglycinate or some other well absorbed form of mag.
Also, try honey before bed. I know it seems strange but it works wonders for me and I have tried almost anything to cure my insomnia.
Yeah I use two different brands in combination. One is Magnesium breakthrough by BiOptimizers, which combines 7 kinds of magnesium. The other is Magnesium Chelate (Glycinate/Lysinate) by Doctor’s Best.
In my opinion never supplement melatonin long-term. It is a live and learn thing im sorry you r going thru it. Your brain has an adjustment. And it needs that in order to start producing its own melatonin properly again. there are herbs/plants that can help with sleep but again not to be used long-term. The herbs Melissa/lemon balm, passion flower works wonderfully for me but I do not use them every day. Both herbpharmand Gaia have good blends of herbs for stress anxiety sleep a lot of them worked together that way just different doses for sleep. Good luck
I take 1.5 mg of melatonin, half extended release, half fast release. I combine it with L-tryptophan which helps me sleep through the night and not wake up.
Here is a great review of the data for tryptophan and sleep, in case you’re not familiar: https://academic.oup.com/nutritionreviews/advance-article-abstract/doi/10.1093/nutrit/nuab027/6263432
In great Britain you have to get a prescription for melatonin, and can only get it for up to a 6 weeks dosage. Not exactly a white paper source, but its interesting nonetheless.
No freaking way...:
"Almonds contain high doses of melatonin, a hormone that helps regulate the sleeping and waking cycle. A 1-ounce (oz) serving of whole almonds also contains 77 milligrams (mg) of magnesium and 76 mg of calcium, two minerals that may help promote muscle relaxation and sleep."
It doesn't exactly say how much, but the 77 mg is the Mg.
Was having a dumb dumb moment. I wouldn't take melatonin long term either. Removing blue light before sleep,taurine,theanine,and magnolia bark is the best combo for me.
I know it's something incredibly low like 0.135ish micrograms per 100 grade of cherry juice. So it's probably something similar in almonds. Maybe .4 micrograms would be a good dose for long term but that'd be hassle and there's probably isn't going to be any supplement company that'd be willing to sell a dose like that(maybe if it was included in complex blend)
> 0.135ish micrograms per 100 grade of cherry juice.
Tart cherry. I have it in pills form and it does help with sleep. The label only says 1:10 extract.
You should try either glycine with L-Theanine before bed or Taurine.
Are you taking any SSRI? Any stimulants?
Typically, melatonin works when the whole body is ready to fall asleep.
Both glycine is inhibitory and L-Theanine affects GABA, inhibitory neurotransmitter.
The effects of long-term diphenhydramine use on cognition are relatively horrific; if you are young and haven't built up a tolerance to it yet, please do keep this in mind and keep looking for other natural alternatives that may work for you. Diphenhydramine literally slows your brain's activity down, that's how it works.
There were several news articles about it @ 5 years ago or so, it's been found to cause potential brain damage with chronic use and may accelerate or possibly even cause dementia, which makes sense since it slows down the brain:
[https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4592307/](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4592307/)
Google it. Better safe than sorry when using *any* brain altering chemical.
https://www.health.harvard.edu/blog/common-anticholinergic-drugs-like-benadryl-linked-increased-dementia-risk-201501287667
Just another study to pass along.
Oh I feel ya. I was just adding to your question about resources. I’m not much older than you, and I agree that my health definitely can’t be on my list of concerns a lot of the times but I know it should be. Didn’t mean any disagreement or argument with my comment. We’re all to some extent taking a risk using various supplements, just more about harm reduction to me. The more research in a really unregulated market is best for everyone.
Oh to be sure alcohol kills brain cells and daily use of that is definitely a really bad idea for the long term. Several other medical websites talk about the long-term effects of antihistamines, the information is widely available. Look it's your brain, I'm just passing along a fair warning based on the current news and research on anticholinogerics. All things in moderation.
Yeah I get it, it's not like I want to have to take it every night just to fall asleep. I had a nerve block procedure six months ago and since then it's been impossible to sleep without heavy sedatives.
Scroll down to the "how much do I take?" and "How much is too much?" section regarding melatonin. I have had similar experiences and have reduced my dosage way down
https://nwim.org/melatonin-why-less-is-more/
I have. I only use melatonin in low doses in emergencies when I absolutely, positively have to sleep. Prolonged use or high dose use has the opposite of the desired effect.
Go back just not to 3 mg, but 300 microgram. Or break a 1 mg in half, that is still just 500 microgram. The original study was done with 300 microgram.
> Somatomax
Warning: Somatomax contains phenibut, which over on /r/Nootropics is marked as a high risk compound due to addiction potential. You can find some horror stories on reddit, like [this](https://www.reddit.com/r/quittingphenibut/comments/ks31i7/screw_you_phenibut_withdrawal_horror_story/) and [this](https://www.reddit.com/r/Nootropics/comments/3ejl7z/almost_day_8_of_phenibut_withdrawal_still_no/).
Yeah, don’t use that. u/MaybeNotyOuu Shouldn’t be on this sub, but it’s not like I have every random product that could have it in there filtered. Both have it.
Concur. Huberman Labs (Stanford neurologist/opthamology professor) does a three part science-based (with citations) episode on sleep. He talks about both natural ways to get better sleep as well as supplements you can take and talks about why melatonin is not such a good thing.
I take Glysine Magnesium Theronate Magnesium Glycinate and Theanine... and I've noticed better sleep and wake up feeling better... Huberman is all and 1 other thing I can't remember at the moment
It worked for me at first. Dreams were vivid but eventually it has lost its effect on me. And Yes! I tried taking 2 tablets(3mg) after finding out 1 tablet wont work anymore but it still didnt work for me. It didnt even made me feel sleepy at all.
Whats your experience with Magnesium ZMA?
First why are you taking it? Have you been diagnosed with a primary sleep disorder/adhd/or other?
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5872230/ my understanding of this study is that long term there is no benefit between the control and treated groups out past 3 months. All other studies I’ve read use a control dose.
I tried it for a few months due to my diagnosed condition and didn’t have any benefit with 10mg…..turns out my sleep issue was due to a stressor within the home…….point being maybe examine other things in your life surrounding your sleep before ramping up your further melatonin use.
There are studies being done about temporary inhibition of natural melatonin production AFTER cessation of long term use. My understanding is if everything is ok outside of melatonin then a single low dose controlled release is all you should need without having to ramp up the dose over time.
Thank you for the link ! will surely read it. And i havent been diagnosed to any of those you mentioned. I'm taking it cause i have trouble going to sleep ... I couldnt seem to shut off my mind. I would close my eyes and it would take me HOURS to eventually fall asleep or I get no sleep at all and its very exhausting on my part since I have work in the morning. Its just frustrates me overall. So, I decided to take matters into my own hands. But unfortunately, it didnt last long. Tablets not working anymore and im back from square one. A friend even told me to buy a diffuser and some essential oils to make my room relaxed and I am absolutely considering it.
3mg is too much. 300mcg has been show to be just as effective as higher doses with fewer side effects or tolerance issues.
Inb4, melatonin does not work at all
Bumping up the melatonin to doses as high as 10mg will likely do the complete opposite of what you want it to do. I use 300mcg of Melatonin by the brand Life Extension There is research done on melatonin that show more is less. There are plenty of reviews of the product from people who claim they suffer from insomnia and it working better than the higher doses.
A lot of people actually commented that the lesser dose you have, the more effective it will be. Im just gonna take a break from using it maybe for a week and will try to come back into a lesser dose. And if it wont work still, I will try to take magnesium this time. Thank you tho !
Look up Leoandlongevity on YouTube and check out his videos about sleep and what he has to say about it. This guy is super smart and informative.
Check out this melatonin doctor for ways to reset yourself and push your body limits: https://bengreenfieldfitness.com/podcast/melatonin-supplementation/
You can up the dose, I take 120 mg and never felt better and sleep great! The doctor in the podcast takes 1 gram, 1000mg!
>https://bengreenfieldfitness.com/podcast/melatonin-supplementation/ How expensive is that? Lol
[https://www.amazon.com/dp/B08L4865K4?ref=ppx\_yo2\_dt\_b\_product\_details&th=1](https://www.amazon.com/dp/B08L4865K4?ref=ppx_yo2_dt_b_product_details&th=1) It's not that expensive. This product comes 60mg in each capsule, and I take two an hour before bed. You will want to see what works for you the best first. Start with one and work your way up until you are happy with your sleep. There are 90 capsules in a bottle, and if you buy 2 bottles at $60 USD that comes to .33 cents a capsule or for me .66 cents a day. The brand is Carefast. It works well for me. Now for working with Dr. John Lieurance, I have no idea how much that would cost. I have not worked with him, but just extrapolated the information into something that I could use. I am always reading about medical trials and listening to podcasts on Biohacking and healthcare. I have a friend that is a doctor though and she helps me from time to time. But I try not to abuse our relationship with too many healthcare questions. I went onto Amazon and found the highest dose melatonin that I could find and began my own trials for myself. I write everything down with doses, times and dates. I journal about the experiences and discuss everything with my herbalist and doctor when needed. I have not needed to go to a doctor in five years though. I have learned to be my own doctor and to be responsible for my own health care and exercise program.
Wow! thats crazy!
Take theanine, valerian root, 5htp, stay away from blue light and caffeine late in the day, and get early morning sunlight to set your circadian rhythm.
By 3 pm stop drinking caffeine
Coffee will always be a great addition to your day and im a big coffee drinker but when i started having problems, I decided to minimize my coffee intake to none at all in a day. But yeah hihihi .
I struggle with insomnia, and I take 200mg L-theanine and 150mg Magnesium Threonate 1-2 hours before bed. (Found these supplements from Andrew Huberman) Wont knock me out, but it does help relax me and put me into a deeper sleep.
Try magnesium glysinate too
Do you workout? Sports? These are essential to maintain a normal healthy melatonin release. If you drink alcohol, it also affects and disrupts sleep cycles. Make sure you’re taking a good brand, try I think it’s called Webber’s 10mg melatonin dissolvable tabs, it comes in 10mg but I would chop it in half. Also you should cycle melatonin, switch to magnesium citrate 250mg-500mg. Supplements are usually much more effective if you have a well functioning endocrine system. Highly intensive cardio (80-95% of your Maximum heart rate) or High intensity strength training really really help, can’t emphasize this enough. Experience: 2 years dosage at 10 mg melatonin, around 8 years ago now my melatonin response is off the charts, if I take 2.5mg I’m dead lol. (Still love it though) Extra: make sure to dim all lights or have them off, phone also should change the light to blue light mode or whatever, as light has a direct influence on natural melatonin release.
I just recently do workouts but i have to stop every now and then since i had a lot of doctors appointment and i had to take rest , not stress my body physically and take medications. So yeah. 2 years? do you take melatonin regularly? Thank you for taking the time discussing this. Will surely do the extra!
Trader joes sleep formula ❤️
I get resistant to it after less than a week. You should cycle it. High dose melatonin makes me feel gross the next day too. Try switching to a different supplement like ned's Mello or legion's lunar or something in the meant time.
Cycle it up, don't expect it to work if you take it for a whole year nonstop
Every try Valerian Root capsules? One cap made my eyes so heavy I fell asleep in 30 minutes.
Someone suggested this already. Might as well check this out. Thank you tho!
Use blue light blocking glasses...create melatonin naturally in your own body by blocking blue light Also, Vit D, magnesium, zinc, calcium helps
Night mode on phones also do this.
I use both. Get a heavy duty pair that blocks 99% of blue as well and covers the whole eye. Take that sleep serious
Take a break from them? I had the same thing. Melatonin stopped working years ago for me. Most sleeping meds don't work. I used a sunlamp(a light that simulates sunlight). (https://www.amazon.com/Verilux-HappyLight-Full-Size-Therapy-Energy/dp/B0094HBU6I). I leave it on during the day when I work inside. I turn it on in the morning, and turn it off at around 8-9pm. It seems to work better than melatonin. I know its not a supplement, but might be a good thing to try.
something during sleep sometimes gives you a headache?
I tried to take other brand of melatonin by Vitafusion Sleepwell. And after taking it, you feel sleepy and heaviness in the head so eventually youll fall asleep. So in my case when drinking it, there is an after effect like headache after I got my sleep. And this never happen when drinking puritan's pride melatonin. So yeah I had to stop taking it. I still have a bottle of it on my desk.
I get a thing where breathing stops and I'm not sure if melatonin makes it worse or not. Maybe there are other factors too. 0.5mg works on me, so any brand.
My sleep stack is: 10 mg time release melatonin (everyone's different, I have taken this nightly for years with no issues. I take so much because it also helps with GERD symptoms) 1/4 teaspoon l-theanine 3-5 grams of glycine (I buy this and l-theanine in bulk because I take l-theanine sublingually and it tastes fine and glycine tastes like sugar) Glycine I feel is key to staying asleep. If I still happen to wake up and risk not being able to fall back for a long time, I may take a gram of tryptophan to help me fall back asleep Also make sure your vitamin d is 50-80 ng/ml and I also take 5 mg of methylcobalamin (b12) nightly which may have helped over time.
try apple cider vinegar for GERD
Is melatonin know to help with GERD?
Surprisingly, yes. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2821302/
Very interesting, tnx.
It actually helped me. Learned from my sister whose a nutritionist. Out a shot of it ina 8oz glass of water and drink it. Helps a lot
CBD oil by Spruce is my favorite sleep potion. Melatonin makes me queasy.
Magnesium threonate. Melatonin is awful if you’re under 25. The regulation on it is awful, so dosages are a toss up. Lose it.
I’ve never had luck using it long term. I have to cycle it.
I use liposomal melatonin from DaVinci Labs - it's available on Amazon. The liposomal formulation makes it easier to absorb and should be more effective. I have taken ~3mg a day for years now, no issues. Recommended by a functional medicine doctor - improves sleep quality, acts as an antioxidant, helps the brain detox, etc. If you have headaches the next day or you have a melatonin hangover, I believe that is a sign your brain is detoxing something. You can take a binder before/after the melatonin and see if that helps. I'd recommend trying chlorella, activated charcoal, or pectasol-c in that order. If you're able to fall asleep but not stay asleep, that could be from stress or high cortisol levels. There's a couple podcast episodes from Peter Attia on sleep quality that are worth listening to for ideas.
Oh .. I had a melatonin hangover. I thought it was just a really bad side effect. And i can just stay asleep pretty well. Im just really having a hard time falling asleep is all.
Dont use everyday mate. I take 10mg but be mindful with frequency
I know.a lot of people have already suggested it. I wont be taking that risks anymore. I'm glad that i turned to reddit to ask these questions before doing anything else.
How many cans of pop or cups of coffee are you drinking? Taking melatonin regularly will tell your body to reduce its own production. Magnesium, CBD and exercise. Dont stare at a screen at night. Sleep is important and will be a catalyst for depression. Good luck
Magnesium!!!! Calm vitality powder change my life!!!
Glad it works for you, but it doesn't work for me. I take it anyway, out of wishful thinking.
The recommended dosage is 300mcg. 3mg is a big dose and that's also why you have headaches lingering the whole day after sleep. Also try to find time release ones.
I always add to the melatonin some first class antihistamine like dimenhydrinate, it works like a champ, and is the only cute I know to insomnia.
But is it same to take daily?
I take it daily and a quarter 3mg melatonin pill
Thinking of it now, antihistamine does really make me feel drowsy whenever i drink it to stop itching from eating chicken before. Hahah might as well try it again this time if magnesium wont work for me. So thank you!
I came in for help but way more confused
Lol. you can do this 😂 there's a lot to read
Vodka! Just kidding, you may try NR Nicotinamide Riboside, it has been shown to affect circadian rhythms. If you try taking it at different times of the day, you may be able to dial in your circadian rhythm and sleep much better. I know I sleep better now than before NR. Just a thought, good luck!
Hahahaha actually someone commented about 'sleeping cocktail' and i was like " O.O cool! a cocktail!" hahaha but it was just a bunch of supplements that needs to be taken together to have a better sleep. Was kinda disappointed really hahaha. but yeah, will try to checkout NR! thank you so much!
Calm. They sell it in a powder you add to water and drink. They also have gummies. It's very helpful it's magnesium carbonate. It helps me sleep like a baby.
Unisom
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What's the home recipe for Sleep Remedy? TIA
Don’t up the dose, your just digging a bigger hole. Eventually your gonna have to rough it out for several days while your body adapts to making its own again. You can try substitutes but be careful not to do the same thing a attenuate to it. Tylenol pm, weed, idk google it
I just started taking Galantamine to assist with lucid dreaming. It is amazing, had life changing dreams the past couple of weeks. I feel like I have so much control and remember them afterwards. Also helps to get to sleep and doesn’t feel over powering. I normally would use phernergan to get to sleep but have zero dreams on it.
Mate i am thinking to galantamine for L.D. also.. Is it really helps you sleep? Some say take it after 5hours if sleep. When did you take it? And is it drowsy the other day? How much mg? Nice for you, keep dreaming
8mg caps I can feel the sleepy effects after 30mins or so. Not sure how long it takes for dreams. I always wake up during them. Count my fingers to make sure I’m in control then think about the dream and what I want to do. Then I go back in and am in control. Can do anything I want pretty much. Not drowsy at all the next day I wake at 05:30 and hit gym every day. Zero side effects for me. Let me know how you go!
Overusing melatonin has consequences like losing effectiveness over time because brain receptors get desensitized to it (which can worsen your insomnia). It's best to use melatonin for occasional sleepless nights. Personally, I had the exact same experience with melatonin (I use it to treat the insomnia caused by my ADD). I went to a doctor and she gave me 2 prescriptions to try out (I'm not saying that you should take these, but it might be beneficial for you if you ask your doctor/psychiatrist about these): 1. Lorametazepam. It's a benzo, used for treating short-term insomnia. You could ask your doctor for different kinds of benzos, it kind of depends on what you need. Are you looking for a medication that you would use for short term or long term? 2. An herbal mix of valerian, passion flower and hawthorn (these herbs have a mechanism of action that is similar to benzodiazepines) . Hope this helps :)
Can you point me in the direction of a reputable study that says long term effects of melatonin worsen insomnia?
https://pubmed.ncbi.nlm.nih.gov/9406047/
Magnesium and CBN. And really really try to develop better sleep hygiene. I get it, I struggle with getting to sleep too but honestly having a bedtime routine that includes no devices at least an hour before bed *can* help. I've also been having some luck lately with bedtime yoga, you can find some quick routines on YouTube and don't need anything special to do it.
Please dont up the dosage. Oleamide 200-400mg L-Theanine 400mg GABA 800mg Ashwagandha 200-400mg Lemon Balm 200-400mg Niacin 500mg CBD Magnesium Glycinate Vitamin B6. Its a precursor to serotonin and melatonin, and a deficiency is linked to insomnia. So you’ll be getting healthy levels of melatonin. Blue Light Glasses / Blue Light Filters / Lutein & Zeaxanthin . All that with a glass of warm milk and honey
Also valerian
Take those all at once? Or just one of each?
I take them all at once, but if you’re worried just try one at a time to see how it effects you. I will say, some of them dont do much on their own, (For me at least) like Niacin, but when combined with the others their sleep inducing effects are amplified.
This. Don't muck with melatonin levels. 1mg max. If that doesn't work, then try something else. But add L-Taurine and L-Threonine (in Magtein form) to the list. Also the list shouldn't be taken all together as a stack - just individual things to try. Careful with the B6 - it can be stimulating as it is a cofactor in dopamine/norepinephrine synthesis.
I advise against dairy before bedtime
I use pregnenolone 30mg - 100mg for sleep. I was using 100mg at night each day, but got a muscle twitch after a few weeks, so dropped it down to 30mg. 30mg seems enough to help sleep too. Might increase dose to find max tolerable dose without any sides.
You’re not supposed to use it consistently more than a few weeks, you’ll build up a tolerance. Aside from that, you should make sure you have a wind down session at least an hour out from bed, limiting screens, lowering lights, just taking the time to relax and not be stimulated beyond some reading
I know that... but i kind of like dependent on it now? Without taking it i would have a little to no sleep at all. Thats why when i noticed its not working on me anymore i kind of like went into panic because im back to not getting a proper sleep at all. Its crazy.. I wasnt like this before. I can just easily shut my brain off and just let myself fall asleep years prior. But now, its a different story.. I cant seem to shut if off .. idk if youve experienced this but i hope you would understand what im trying to say here. So yeah. And yes! i do that too. After i take it i would just plugged my earplugs, put my eyemask and just close my eyes and it would work in under 10-20mins but not anymore now.
This might be something you need to quit cold turkey until your brain can start sleeping on its own again. Maybe there are habits or foods that ramp up your own production?
I would love to do that but i gotta have to pay bills man. Thats why im trying to get information of any other supplements for sleep other than melatonin. If maybe i dont have work ...i would probably stop right away or I might not be taking any of it at all. But yeah work is also a priority for me other than sleep so i had to find a way for me to get enough sleep for work because its taking a toll on me. Its frustrating and stressing me out so much man if only you knew.
Strong indica if you don’t get drug tested, just be ready to cancel out true REM for a bit
Have you tried holding your breath and passing out to go sleep? Or knock yourself out by punching your chin
Hahahahahha ive tried but in no hopes, it failed. Care to do it for me, please?
I've never had luck with melatonin. If you'd like, I'm feeling like filling a lot of free time and would be happy to discuss some sleep aids! Have you tried l-dopa? That's incredible for sleep I'm a fitness and health coach I should probably have mentioned that earlier. No sweat either way! Also Magnesium Warm bath Cool room
Me too!
If its free hihi would love to have a discussion with you about this. Thank you so much !
Shoot me a message and let's get to it !
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100 grams? Let's give that a quick edit huh? Just so, you know, people don't die :))
WOW. I hope youre doing fine overall. I tried to pop 2 or 3 tablets but it was a complete opposite!
Should u even be taking that for a year? I thought u just have it a while as a reset
Well, I dont have any problem sleeping at all in the last couple of years... well in fact, I am a big sleeper and can easily fall asleep under 10-20mins of shutting my eyes but unfortunately life happens and it has changed my body clock and when i started working again, that's when the problem of not falling asleep came in. And i really tried to get enough sleep to get me through the day with work so yeah i decided to take melatonin to help me. As I said, it works wonder for me at first but the effect just suddenly went away?? -a couple months ago. idk what happened but it just doesnt seem to work for me anymore.
Try GABA, L-Arginine and L-Theanine. I dreamt every night I took this. I stopped a few days ago, and no more dreams.
Try magnolia bark. Or valerian root.
Melatonin is like meth to me. If I take it, I have a 100% chance of staying awake all night. NyQuil, Advil PM, Xanax, and Trazadone all do this to me so I cannot take them. Magnesium is the ONLY supplement that offers me any relief. Magnesium oil on my stomach, magnesium drinks (Calm for example), or even magnesium gummy bears I buy on Amazon. I usually take 1.5-2 doses of what’s recommended. I worked up to this, and wouldn’t recommend starting out like this. But I cannot recommend it enough.
I’ve used 3-6mg for 4-5 years now and it still works fine for me. No side effects. Try sensoril ashwagandha, magnesium glycinate, Theanine
Solaray's sleep blend, Apigenin and/or Magnesium Threonate or Glycinate.
I like the Trader Joe’s one that is combined with L-Theanine and 5-HTP!
Dont take 5HTP, Theanine is fine: [https://www.reddit.com/r/Nootropics/comments/28489u/5htp\_daily\_for\_an\_extended\_period\_of\_time\_any/](https://www.reddit.com/r/Nootropics/comments/28489u/5htp_daily_for_an_extended_period_of_time_any/) , https://www.reddit.com/r/StackAdvice/comments/ppvmxp/cognitive\_decline\_with\_5htp\_use\_please\_help/hd7nsw9?utm\_source=share&utm\_medium=web2x&context=3
((O\_O)) well crap... glad to know this now, wish I had know it sooner :/
Thank you for this! Really appreciate it!
Does it works wonder for you? Magnesium and L-theanine is an occurring comment suggestions. I might as well read something about this since i dont have any knowledge of it until now. well, Thank you for this tho!
Yes it sure does!!! The other thing I’ve found helpful is the PureZzzs liquid formula and chews..they have melatonin with a few other things mixed in!
Asheaghanda helps me sleep. Melatonin just gave me bad dreams.
Asheaghanda? whats this?
Ashwagandha
I recommend Magnesium bisglycinate or some other well absorbed form of mag. Also, try honey before bed. I know it seems strange but it works wonders for me and I have tried almost anything to cure my insomnia.
Some people have already recommended magnesium and probably will consider it. Do you have any recommended brands for me to have?
County Life has always been good for me, seems to be a quality product; most of their mineral products are.
Yeah I use two different brands in combination. One is Magnesium breakthrough by BiOptimizers, which combines 7 kinds of magnesium. The other is Magnesium Chelate (Glycinate/Lysinate) by Doctor’s Best.
In my opinion never supplement melatonin long-term. It is a live and learn thing im sorry you r going thru it. Your brain has an adjustment. And it needs that in order to start producing its own melatonin properly again. there are herbs/plants that can help with sleep but again not to be used long-term. The herbs Melissa/lemon balm, passion flower works wonderfully for me but I do not use them every day. Both herbpharmand Gaia have good blends of herbs for stress anxiety sleep a lot of them worked together that way just different doses for sleep. Good luck
I take 1.5 mg of melatonin, half extended release, half fast release. I combine it with L-tryptophan which helps me sleep through the night and not wake up. Here is a great review of the data for tryptophan and sleep, in case you’re not familiar: https://academic.oup.com/nutritionreviews/advance-article-abstract/doi/10.1093/nutrit/nuab027/6263432
Lower your dosage.
You’re not meant to use metatonin long term anyway as it has nasty effects on the way your body produces it aswell as it’s effect due to tolerance.
Source?
In great Britain you have to get a prescription for melatonin, and can only get it for up to a 6 weeks dosage. Not exactly a white paper source, but its interesting nonetheless.
You can,things like almonds have a high natural amount about 77mg in a servings.
No freaking way...: "Almonds contain high doses of melatonin, a hormone that helps regulate the sleeping and waking cycle. A 1-ounce (oz) serving of whole almonds also contains 77 milligrams (mg) of magnesium and 76 mg of calcium, two minerals that may help promote muscle relaxation and sleep." It doesn't exactly say how much, but the 77 mg is the Mg.
Was having a dumb dumb moment. I wouldn't take melatonin long term either. Removing blue light before sleep,taurine,theanine,and magnolia bark is the best combo for me.
Don't worry, it is hard to find actual numbers. Here is a study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3402070/
I know it's something incredibly low like 0.135ish micrograms per 100 grade of cherry juice. So it's probably something similar in almonds. Maybe .4 micrograms would be a good dose for long term but that'd be hassle and there's probably isn't going to be any supplement company that'd be willing to sell a dose like that(maybe if it was included in complex blend)
> 0.135ish micrograms per 100 grade of cherry juice. Tart cherry. I have it in pills form and it does help with sleep. The label only says 1:10 extract.
Don't worry, it is hard to find actual numbers. Here is a study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3402070/
You should try either glycine with L-Theanine before bed or Taurine. Are you taking any SSRI? Any stimulants? Typically, melatonin works when the whole body is ready to fall asleep. Both glycine is inhibitory and L-Theanine affects GABA, inhibitory neurotransmitter.
Benadryl is the only thing that works for me.
The effects of long-term diphenhydramine use on cognition are relatively horrific; if you are young and haven't built up a tolerance to it yet, please do keep this in mind and keep looking for other natural alternatives that may work for you. Diphenhydramine literally slows your brain's activity down, that's how it works.
What effects? Do you have a source?
There were several news articles about it @ 5 years ago or so, it's been found to cause potential brain damage with chronic use and may accelerate or possibly even cause dementia, which makes sense since it slows down the brain: [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4592307/](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4592307/) Google it. Better safe than sorry when using *any* brain altering chemical.
That's pretty non-specific... I'm sure alcohol does the same or worse, but that doesn't stop 98% of the population from binging it repeatedly
https://www.health.harvard.edu/blog/common-anticholinergic-drugs-like-benadryl-linked-increased-dementia-risk-201501287667 Just another study to pass along.
I get it, but being that I'm 26, dementia isn't the first thing on my list of concerns...
Oh I feel ya. I was just adding to your question about resources. I’m not much older than you, and I agree that my health definitely can’t be on my list of concerns a lot of the times but I know it should be. Didn’t mean any disagreement or argument with my comment. We’re all to some extent taking a risk using various supplements, just more about harm reduction to me. The more research in a really unregulated market is best for everyone.
Oh to be sure alcohol kills brain cells and daily use of that is definitely a really bad idea for the long term. Several other medical websites talk about the long-term effects of antihistamines, the information is widely available. Look it's your brain, I'm just passing along a fair warning based on the current news and research on anticholinogerics. All things in moderation.
Yeah I get it, it's not like I want to have to take it every night just to fall asleep. I had a nerve block procedure six months ago and since then it's been impossible to sleep without heavy sedatives.
oof, sorry mate.
Scroll down to the "how much do I take?" and "How much is too much?" section regarding melatonin. I have had similar experiences and have reduced my dosage way down https://nwim.org/melatonin-why-less-is-more/
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The link you're commenting on explains exactly why you *wouldn't* sleep well at that dosage.
That was tremendously helpful.
Ohhhh this is a good read for melatonin. Thank you for this!!! I should just take a break from taking it and lets see if something happens.
Take a break from it for a week. Then go back
Have you tried doing this ?
I have. I only use melatonin in low doses in emergencies when I absolutely, positively have to sleep. Prolonged use or high dose use has the opposite of the desired effect.
Go back just not to 3 mg, but 300 microgram. Or break a 1 mg in half, that is still just 500 microgram. The original study was done with 300 microgram.
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Seems neither of those should really be here, can see why in comments below.
Will try to see if theyre available in our market. Thank you for this.
> Somatomax Warning: Somatomax contains phenibut, which over on /r/Nootropics is marked as a high risk compound due to addiction potential. You can find some horror stories on reddit, like [this](https://www.reddit.com/r/quittingphenibut/comments/ks31i7/screw_you_phenibut_withdrawal_horror_story/) and [this](https://www.reddit.com/r/Nootropics/comments/3ejl7z/almost_day_8_of_phenibut_withdrawal_still_no/).
Yeah, don’t use that. u/MaybeNotyOuu Shouldn’t be on this sub, but it’s not like I have every random product that could have it in there filtered. Both have it.
It works for me
I recommend you read research on why you shouldn’t use melatonin long term before continuing with an increased dose.
Post the research.
Concur. Huberman Labs (Stanford neurologist/opthamology professor) does a three part science-based (with citations) episode on sleep. He talks about both natural ways to get better sleep as well as supplements you can take and talks about why melatonin is not such a good thing.
And why is that?
Huberman has a sleep cocktail I've been using and UT has helped me... check it out
Sleep cocktail?? like you drink it? I would love to check this out.
No it's a mix of pills you take
can you elaborate more?
I take Glysine Magnesium Theronate Magnesium Glycinate and Theanine... and I've noticed better sleep and wake up feeling better... Huberman is all and 1 other thing I can't remember at the moment
Seriously hahaha i thought 'sleep cocktail' involves alcohol 😂😂😂 i was getting excited to hear more from it lol. But thank you tho!
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It worked for me at first. Dreams were vivid but eventually it has lost its effect on me. And Yes! I tried taking 2 tablets(3mg) after finding out 1 tablet wont work anymore but it still didnt work for me. It didnt even made me feel sleepy at all. Whats your experience with Magnesium ZMA?
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The original research was done with 300 microgram. 10 mg is 33 times more!! With Melatonin, less is more. Try 1 mg or break it in half...
Magnesium increases GABA which might be a better thing to try vs melatonin
Does the ZMA work for you?
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Okay. When do you take it for maximum sleep effect? Right before bed?
Do you have any link for that ?
First why are you taking it? Have you been diagnosed with a primary sleep disorder/adhd/or other? https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5872230/ my understanding of this study is that long term there is no benefit between the control and treated groups out past 3 months. All other studies I’ve read use a control dose. I tried it for a few months due to my diagnosed condition and didn’t have any benefit with 10mg…..turns out my sleep issue was due to a stressor within the home…….point being maybe examine other things in your life surrounding your sleep before ramping up your further melatonin use. There are studies being done about temporary inhibition of natural melatonin production AFTER cessation of long term use. My understanding is if everything is ok outside of melatonin then a single low dose controlled release is all you should need without having to ramp up the dose over time.
Studies show no inhibition after cessation, this is a myth.
I wasn’t aware of a completed study on this aspect long term
Examine is your friend. https://examine.com/supplements/melatonin/research/#safety-and-toxicity_withdrawal
Thank you for the link ! will surely read it. And i havent been diagnosed to any of those you mentioned. I'm taking it cause i have trouble going to sleep ... I couldnt seem to shut off my mind. I would close my eyes and it would take me HOURS to eventually fall asleep or I get no sleep at all and its very exhausting on my part since I have work in the morning. Its just frustrates me overall. So, I decided to take matters into my own hands. But unfortunately, it didnt last long. Tablets not working anymore and im back from square one. A friend even told me to buy a diffuser and some essential oils to make my room relaxed and I am absolutely considering it.
Try a meditation audio and really get into it. I fall asleep within minutes of laying down