Melatonin

I don't have much experience with this because I took it once and was groggy for 2 days. But I was reading along on facebook and this popped up and I thought it was interesting.

Melatonin: How Much Should I Take for a Good Night’s Rest? – Health Essentials from Cleveland Clinic

My old pdoc did a lot of research about sleep, and he had me order 300 mcg (0.3 mg) tablets and take it 1 - 3 hours before bedtime. The effect is much more subtle than higher doses, but still helps me get to sleep. I order it online and have been taking it this way for years.

In the past I took melatonin for awhile then had to stop since I was having weird dreams. When taking melatonin for sleep, it is advisable to take the recommended dose for sleep since it is different than the amount taken for supplemental use.

Less is more with melatonin. I take 3mg.

i keep meaning to order some. there's been a bit of research, i think mainly on higher doses (10mgs) in people with tardive dyskinesia. somehow, it helps...it seems to reduce the severity of TD as measured by whatever scales the experts use. I (thankfully...) do not have TD, but I'm forever loading up on antioxidants in the hopes of preventing it, somehow.

anyone have preferences on time release vs instant release?

Time release for sure. Otherwise I wake up in the middle of the night.