Any reason for the timing window being 4 hours before instead of 30 min to 1 hour? Most of the stuff I’ve heard is around half an hour to an hour before bed, I’m currently doing this with 0.3ish mg (I divide a 1 mg tablet in 3) of melatonin.
Melatonin (particularly at higher doses) has a fast-acting sedative effect, so if you want to use it to help you fall asleep, then taking it 30 minutes before bed makes sense.
However, if you want to use it to advance your circadian rhythm (i.e., be inclined to be more of a morning person), then it has the greatest effect when taken 9–11 hours before your sleep midpoint (so very roughly at 6 p.m.). Below is a graph of the effect it has on the circadian rhythm.
This has worked great btw! Thank you for the tip, I consistently get more deep sleep and around 10% more sleep with higher average quality, it’s really good!
Any reason for the timing window being 4 hours before instead of 30 min to 1 hour? Most of the stuff I’ve heard is around half an hour to an hour before bed, I’m currently doing this with 0.3ish mg (I divide a 1 mg tablet in 3) of melatonin.
Melatonin (particularly at higher doses) has a fast-acting sedative effect, so if you want to use it to help you fall asleep, then taking it 30 minutes before bed makes sense.
However, if you want to use it to advance your circadian rhythm (i.e., be inclined to be more of a morning person), then it has the greatest effect when taken 9–11 hours before your sleep midpoint (so very roughly at 6 p.m.). Below is a graph of the effect it has on the circadian rhythm.
^https://www.timeshifter.com/jet-lag/melatonin-for-jet-lag-type-dose-timing
This has worked great btw! Thank you for the tip, I consistently get more deep sleep and around 10% more sleep with higher average quality, it’s really good!
So glad to hear!