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Originally Posted by Movingon69
Thanks that was helpful. It did help me go to sleep, but, as you can see I didn't stay asleep all night. So there were some helpful tips here.
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Yes, this one particularly is important
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Mistake #6: The dosage amount isn’t important.
The problem with melatonin is that it was discovered long before scientists really understood what it does and how much you need. For example, in the late 80’s and early 90’s, we thought it was a sleep hormone. Now we know it is much more complicated. In addition, tablet sizes average 3-5 mg. New evidence shows that adult males only need 150 micrograms, and the average female needs only 100 micrograms (a microgram is 1/100 th of a milligram). So the average melatonin supplement is 20 – 50 times more than we need! If you are using regular tablets, you can cut the pill into fourths, otherwise, try to find the smallest pill size available. If you are taking time-released melatonin, do not break the pill, as this will ruin the time-release.
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Smallest size I can get through my GP is 2mg so I break it into bits (which is also not ideal as it messes with slow release but I have no choice, there are no lower sized versions available which is ludicrous)
Also taking it in the day is a bad idea
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most of the effort in regulating circadian rhythms involves suppressing daytime melatonin. The problem isn’t that your body needs more melatonin – it produces enough, but when your body clock malfunctions, it produces melatonin at the wrong time of day, and specialized light keeps it out of your system at the wrong time of day, so your body will produce it at the right time.
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Melatonin has a very short (20 min) half life so taking it sub lingually immediately before needing sleep is an option and if you wake take a very tiny amount sub lingually again (better than having slow release in your system when you wake)