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Discussion: Melatonin

in: Bash; Bash > 2017-08-20

Aug 21, 2017 12:55 AM # 
Work4justice:
Makes me sleepier than valerian. So, I prefer the latter of the two.
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Aug 21, 2017 3:39 AM # 
Bash:
Interesting! I sure don't need any help feeling sleepy in the morning - only at night. I still haven't gotten up the nerve to try an actual sleeping pill, which is another option.
Aug 21, 2017 8:08 AM # 
Cristina:
I used melatonin for the first time on this most recent return to Europe because I've been having a really hard time going East lately. It worked great, made my sleepy enough to go to bed but didn't knock me out the way benadryl does. Also gave some to my mom on her visit and she did much better than usual, too.

One tip is that you may not need very much. Sometimes in the US they come in 5mg tablets and you can cut those in half or smaller (1mg may be enough) and still get plenty of sleepiness from them.
Aug 21, 2017 1:57 PM # 
Hammer:
I'm addicted to it. Helps with Prof monkey brain.
Aug 21, 2017 2:03 PM # 
Bash:
Thanks. 'Bent accidentally bought me the chocolate mint flavour (3 mg) so I guess I will try it again. :)
Aug 21, 2017 2:06 PM # 
Bash:
We have 5 nights in Switzerland before our race so maybe I won't use it during the race, just in case. With a daily 5:45 am race briefing, I won't know whether it's a medication causing my drowsiness!
Aug 21, 2017 2:30 PM # 
Cristina:
Ooh, an MIT study found that 0.3mg was the proper dose! I know 'Bent is good with fixing very small things, I'm sure he can manage the surgery required to cut your mints into tenths.
Aug 21, 2017 3:46 PM # 
Bash:
Hmm, looks like that advice would work for Hammer's day-to-day purposes, now that he's had his Big Birthday, but it's more about insomnia than jet lag.

I saw a review of jet lag-related melatonin studies that concluded: "Daily doses of melatonin between 0.5 and 5mg are similarly effective [in adjusting to new time zone], except that people fall asleep faster and sleep better after 5mg than 0.5mg."

One study they reviewed found that 2 mg slow-release was ineffective, i.e. you're best to take a big hit at the start.
https://www.ncbi.nlm.nih.gov/pubmed/12076414

Both of our studies are 15 years old so I'll keep looking for something more recent. Here is something else I stumbled upon that talks about melatonin and endurance sport. Nutshell: There may be some effects but more research is needed.
https://www.ncbi.nlm.nih.gov/pubmed/12959621

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