> I have it fairly bad. My body naturally wants to go to bed around 2 a.m. and rise around 10 a.m.
That was my cycle as well and I wouldn't describe it as "fairly bad" it's definitely later but not egregious.
The SSC article recommends .3mg melatonin 7 hours before desired sleep and it worked like a charm for me (along with rituals for earlier sleep and better sleep hygiene).
Within a few weeks I was going to bed at 10pm and naturally waking up at around 7am. Now I regularly operate on this schedule and I was kind of surprised at how quickly I was able to adjust.
Did you need to use melatonin only for those few weeks that it took to adjust your schedule, or have you had to continue using it indefinitely to maintain this schedule?
I only started a few weeks ago so I'll let you know, but I can say so far I haven't been militant about using melatonin every day and already I'm still able to go to (and fall) asleep at the earlier time.
Yes, at a minimum because I'm not scrambling to get ready for work because I've already been up a few hours and have time to handle my own personal projects in the morning as opposed to in the evening when I'm too tired to make the effort.
http://slatestarcodex.com/2018/07/10/melatonin-much-more-tha...
> I have it fairly bad. My body naturally wants to go to bed around 2 a.m. and rise around 10 a.m.
That was my cycle as well and I wouldn't describe it as "fairly bad" it's definitely later but not egregious.
The SSC article recommends .3mg melatonin 7 hours before desired sleep and it worked like a charm for me (along with rituals for earlier sleep and better sleep hygiene).
Within a few weeks I was going to bed at 10pm and naturally waking up at around 7am. Now I regularly operate on this schedule and I was kind of surprised at how quickly I was able to adjust.