Ingestion of oral melatonin later in the day has the effect of advancing the onset of sleep. Proper timing is again critical and is dependent on the dim light melatonin onset which occurs about 14 hours following the habitual wake time. A reasonable estimate for the appropriate time to take melatonin for the purpose of advancing sleep onset is about 8 hours after the natural wake up time. A lower dose is recommended in order to get the clock resetting effect without creating strong drowsiness as may occur with higher doses.
Chronotherapy can be used if there is a flexible enough daytime schedule. Sleep onset is delayed[moved up?] 2 - 3 hours on successive days until the desired bed time is reached.[if desired bed time is -7h, why go +17h?] Obviously, this will be difficult for anyone with a regular work or school schedule. It may be possible to do over a vacation. Once a regular bedtime is established it must be rigorously maintained. Relapse is possible and the process may need to be repeated.
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Similar ideas to Melatonin
Melatonin is a hormone that regulates sleep-wake cycles.
Melatonin supplements have been shown to make some people fall asleep more quickly, but they aren’t proven to increase the total time or quality of sleep.
You need around seven hours of sleep a night. Children need more, and older folks less. Sleeping much more or notably less than seven hours is associated with a shorter lifespan.
Consistency is as important. You need a regular schedule for when you wake up, when you have y...
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