Xmg of melatonin is hard to measure, because there's apparently not great accuracy in most OTC pills. And... it may take you days to confirm if a specific pill is 'working' well or not. If/when you find a combination, buy a bunch to have on hand.
I recently received the book "why we sleep" and it discussed melatonin's process. If "1 hour before bed" works for you, that's good, but it never did for me. ~3 hrs did. Or... at least 2-3 hours at this time of the year. My routine has been taking a melatonin between 6 and 7ish, and by 10 I'm typically quite 'ready' for sleep, and it's usually a fast process. It doesn't seem like it in the moment, but my wife has noticed I'm "out like a light" (which I think is more just in comparison to months ago).
Xmg of melatonin is hard to measure, because there's apparently not great accuracy in most OTC pills. And... it may take you days to confirm if a specific pill is 'working' well or not. If/when you find a combination, buy a bunch to have on hand.
I recently received the book "why we sleep" and it discussed melatonin's process. If "1 hour before bed" works for you, that's good, but it never did for me. ~3 hrs did. Or... at least 2-3 hours at this time of the year. My routine has been taking a melatonin between 6 and 7ish, and by 10 I'm typically quite 'ready' for sleep, and it's usually a fast process. It doesn't seem like it in the moment, but my wife has noticed I'm "out like a light" (which I think is more just in comparison to months ago).