Melatonin issue

I have used melatonin for years, but I self-educated and trialed it methodically so that it has retained its potency and utility. The body and brain will tend to habituate, or get used to, almost anything that doesn't harm it outright. It's called the 'hormesis effect' and is well researched. Even some radiation is good for almost everyone, if you can believe it, and it's due to the hormetic effect. With variance between bodies and dosage, of course, and even what KIND OF radiation. Some is more lethal than others.

But back to melatonin: it's a natural compound that the body is meant to produce on its own, and it is most potent when a person practices good nocturnal hygiene. In bed within 15 minutes of an average time almost every night, cool room if possible, as dark as possible, and ideally you'd only have to rise once to pee. Amazingly, at 74, I don't have to pee once...not ever. Lucky, lucky!! Still on hygiene, you haven't snacked within three hours ideally (this is really bad, if you read up on late night snacking). You use a white noise generator or silicone moldable ear plugs (I have used the latter for years to good effect. They have to be shaped and then mashed HARD into the ear).

All that aside, some can use melatonin effectively, others it seems to be worse when they use it. It works well for me, but my secret is to keep the dose at or below 5 mg, and I only use it about twice a week. I do use magnesium citrate, or bis-glycinate, or malate, whatever is on sale, but only once or twice a week. I eat well and don't really need more magnesium. It's just cheap insurance.

After two surgeries three years ago, I had trouble sleeping. I asked my GP for help and he prescribed three (3) Zopiclone tablets. My druggist convinced me to try half a tablet instead because of my sleep apnea. It worked quite well. I tried 1/4 tablet and got about half the benefit. Then I toughed it out for two more nights, and on the third I took another 0.5 Zopiclone. Again, not bad at all. So, that's an option if I have no melatonin or don't want to use it and try something 'unusual' for once.

The other important factor: physical exertion. The body is designed and meant to be active, even quite active. If you are sedentary (doesn't matter if you have no choice due to aches 'n pains or a disability....you're still not active, and this is the point..) you're missing a useful aid to a deeper and longer sleep. No judgement implied here, just stating a fact. If you do high-intensity, or a brisk walk for 30 minutes, especially right after supper, you're setting yourself up for better sleep.

@seniormed I stand corrected, my apologies for posting incorrect information about melatonin, thank you.

@frouke I've taken magnesium glycinate daily for about 20 years. 400mg. No side effects whatsoever. I do believe it's probably the change issue. Grrrr....

Melatonin is a naturally occurring hormone that is made in the presence of sunlight. I take 3 mg. Nightly for 29 years. This was suggested by the breast surgeon after mastectomy. She also told me that a large % of cancer patients have a deficiency. It still helps me, but I also use sleep supplements that use lemon balm, camomile, hops and others that also help. Every person’s body is different. There are essential oils that are helpful. I use Young Living and Eden’s Garden single and combination oils. There is much to explore.