We actualy found a beast of a spider in our luggage one morning. Unfortunately, battle had to ensue and it was a serious duel. Obviously one of us won. keep your tent closed up tightly and you should have no issues, but keep an eye out of course. I posted a good list of tips on another thread that outlines camping at this location.

I have a few solutions to this as i myself have gone to the extremes on sleep deprivation at lib. Here are a few game changers that made a world of difference.

Your tent. We found that righ as the sun comes up sleep is almost impossible due to light and rockstar heat. We got a bunch of those emergency thermal blankets and lined the exterior of our tent almost entiely in them. This both blocks light and a huge amount of sun heat. They make it seem like air conditioning compared to not using them. Packing tape works very well on holding them together and allows you to customize their shape to fit your specific tent. Another tip is to sandwich or layer them between a fabric material to dampen the noise they make with the wind as they move. Those mitary guilly style camo covers work well too. You basically want to hold them down as well as possible to limit how much they move to eliminate the noise they make, which is like tin foil. Be creative and innovative with these as they can look really cool too! Your tent will be dramatically more comfortable all day.
https://www.amazon.com/gp/aw/d/B01LZN0KGB/ref=mp_s_a_1_1?ie=UTF8&qid=1526521307&sr=8-1-spons&pi=AC_SX236_SY340_FMwebp_QL65&keywords=survival+blanket&psc=1

They come in multi packs to save money. Also if you have extra, im sure your neighbors will appreciate it greatly if you donate a few. The only drawback is the noise, so ensure you address this. Installing them on the inside of your tent is also an option.

Sound. Earpeace hd earplugs are amazing https://www.amazon.com/gp/aw/d/B076VTXWBP/ref=mp_s_a_1_1?ie=UTF8&qid=1526521562&sr=8-1-spons&pi=AC_SX236_SY340_QL65&keywords=earpeace&psc=1
I go to tons of concerts! These are exceptional not only for being FRONT ROW! but amazing for sleep as well. They are inexpensive and worth every dollar, and super comfortable!

Brain spa.
Onnit new mood!

https://www.amazon.com/gp/aw/d/B00AFB5U3Q/ref=mp_s_a_1_1?ie=UTF8&qid=1526521888&sr=8-1-spons&pi=AC_SX236_SY340_QL65&keywords=new+mood+onnit&psc=1

Take these before bed. Such a great balanced formula and one of the best regenerative items ive found yet!
Nuff said

Light in the morning or anytime of the day.
https://www.amazon.com/gp/aw/d/B00GSO1D9O/ref=mp_s_a_1_5_a_it?ie=UTF8&qid=1526522197&sr=8-5&keywords=eye+mask+for+sleeping&dpPl=1&dpID=31eeIOXqJoL&ref=plSrc

Ill keep this short, they just work, period.

Cool as LIB! https://www.amazon.com/gp/aw/d/B00XKLYWFU/ref=mp_s_a_1_3?ie=UTF8&qid=1526522342&sr=8-3&pi=AC_SX236_SY340_FMwebp_QL65&keywords=cool+towels+for+neck&dpPl=1&dpID=41vWMI5EJzL&ref=plSrch
We discovered these and theyre awesome! We wet them down at the water stations which are everywhere throughout Lib. They feel amazing in the sun and in a wierd way are kinda fun, idk. Lol

Bring vitamins! I recommend D3, ZINC, B COMPLEX, AND FISH OILS.
Make sure you keep these all cool and dry.
I recommended a cooler scenario in another sub, but ill repeat it here.

Dry ice in your cooler is the best way to refrigerate all weekend that i have found, minus actually having a refrigerator.

Tip: careful with dry ice as it can burn you and mess up your cooler if not prepared properly. Wrap it in brown paper to prevent direct contact with the sides and bottom of your cooler. Also, if you put actual ice around the dry ice this works too. We got a solid 3 days of awesome cooler performance this way. Cover your cooler during the day with the above mentioned mylar blankets for even better performance.

Protein power! You need nutrition if you want to rage like a rockstar! Many flavors and its super fast and simple to prepare. I use mp combat protein, works well and tastes great!

Bed/air mattress. One oddity we found with our air mattress. At night the ground and ambient air temp drops a bunch on some occasions. So the air inside the mattress cools as well which made for an extra chilly experience one night. We insulated the bottom and sides of our air mattress with a fleece or similar blanket which helped keep our body heat inside the mattress.

Feed me! Bring good healthy food like apples, avocados, bananas, pita bread, peanut butter or almond butter. These are delicious and full of proper energy. Keep junk food to a minimum, but dont eliminate it, because well, sometimes cheese its are bomb as hell! You just dont want to be weighed down by garbage. Tip: the acai warrior bowls at the food courts are legit! And, try the poutine for breakfast! You wont regret! Also we found that Mountain house freeze dried packets are a convenient and awesome way to chow down. You'll need hot water for some and regular temp for the cereals and desserts.

I hope this helps. Unfortunately I can't be at LIB this year, so this post helps me cope with said situation.

I have many other pro tips if anyone is interested so hit me up

Love you LIB!

CarlieScion (8): A solid closer

CarlyRaeJepsensBitch (8): A great album closer, but the one song on the album where Kesha's voice is a bit grating

DoctorWhoWhenHowWhy (8): This song is longer than it needed to be but this is an excellent song to close the album. It's so heartfelt and you can tell her passion of aliens in this song.

ignitethephoenix (8): Love the country vibe this has mixed in. Also love the random spaceship noises at the end!

ImADudeDuh (8): A fine enough closer, but still a weaker track on the album.

MashLuke (8): nothing to say, just a cute song

melodyllic_ (8): the spoken word section is amazing and makes this a great closer to the album. queen of dematerialising into nothing

Nerdy_boy_chris (8): I would've given this a higher score, but the outdo runs a bit longer

VeganSquash (8): great spoken outro

crowlily (7.8): I like this! I'm not saying much rip but this is great! The guitar sounds great! The spoken bridge! I love the whole mood! I'm nothing more than recycled stardust!!!

deadspiderwall (7.8): Kesha is more country than Taylor Swift ever was, holy shit

robbiec_ (7.5): CANNOT put my finger on what old song this reminds me of. Also love when she says "and I know nothing" and the ship takes off among the perfectly subtle choir

stardustanddinos (7.5): It stretches a little longer than it should, but is a perfect closer. Sometimes you just want to not live on this planet anymore, and yeah, she bottles that into a song too. Wonder how she does it so well, this is really impressive. The ending is just unsettling and haunting. Well fucking done.

ClocktowerMaria (7): Pretty good too

patronsaintofaspies (7): Yeah, sorry, this is sad, but Kanye did this better. Kesha's statement at the end is actually kind of depressing, though, and I'm certainly not complaining about this being the closer.

SkyBlade79 (7): not bad, a bit long but doesn't feel like it drags

thetimidmartian (7): kesha closes on an appropriate note that supports her tenets of hope and defiance.

vayyiqra (7): good but enough country

wanderingimpromptu3 (7): "Don't lay me down with the dirt on my head" is such a beautiful line. I really love the message of the song & identify with it. I do think it goes too long though and the outro is cheesy

Alien Haters

twat_brained (6.2): This one is quite long and it feels long too. Also I understand the song's outro but it still doesn't feel necessary.

izeasklapaucius (6): The concept is interesting but the execution kinda falls flat for closing track.

ThatParanoidPenguin (6): https://www.amazon.com/ZzzQuil-Nighttime-Sleep-LiquiCaps-Package/dp/B007MB60CC/ref=sr_1_1_sspa?s=hpc&ie=UTF8&qid=1518379133&sr=1-1-spons&keywords=sleeping+pills&psc=1

topesmachine (6): this song is really weird and it kinda works, kinda doesn't

dirdbub (5.5): cute enough

acedino (5): Usually end up skipping this song after the first chorus

hikkaru (5): gotta blast

Glennishill (4): I hate the instrumentation but I like the lyrics. Not a fan of the knock-off Bowie ending.

kappyko (4): Haha Kesha what

Elitefourbrad (3): I don't really understand how this album relates to Spaceships but okay.

itsboogiepanda (3): Latter half of Rainbow really hasn't impressed me

letsallpoo (3): i wanna go hoooOOOOoooOOOOOooome

MrSwearword (1): do UFOs run on ethanol? this spaceship is cornfed as fuck

Piccprincess (1): when i heard the ending of this song a UFO flew over my house and abducted my family

SendMeYourSATScores (1): i just remembered why i didnt like this album

Ideas about your current stack:

Maybe drop the oxiracetam for a while, I've read a few anecdotes on the racetams (and also bacopa, interestingly enough) about them "dulling" your emotions, while not always a bad thing, it can be to a degree in some people.

Consider going half alpha-gpc and half cdp-choline (300mg alpha-gpc, 250mg cdp-choline) here or here, some people notice more benefit with CDP-choline for mood

Switch out your multivitamin, ashwagandha, b-complex, zinc, next time in favour of Legion Triumph. It's got a few adaptogens in it (lavender, rhodiola, garlic might be one too, a small amount of acetylcysteine)

Drop the caffeine for a while and just try the theanine on it's own. A lot of people don't realize that caffeine can have a negative impact on your mood when used regularly, and not intermittently (a few times a week)

10,000IU of Vitamin D long term might be excessive, try tapering down to 5000IU (and Triumph also has 2000IU in it right now, so maybe even just 1000-3000IU or from an independent supplement)

Definitely drop the yohimbe/yohimbine. Maca can be good, tribulus I've read reports of it negatively effecting mood in people as well (agitation/irritability).

For the zinc/magnesium, they're both good, but if you're already getting enough zinc in your multi, you might be overdoing it. Magnesium is fine in large doses (as long as you don't get diarrhea! Then split up your doses more).

-------------

Obviously the light box will help. I'd also advise some quick HIIT in the morning time (4 sets of 10-20 squats as fast as possible, depending on your level of activity, with minimal rests in between) to get you up and about for the day. You can even do squats, push ups, glute bridges, and burpees, or something (one or two sets of each). This will take the absolute piss out of you for 5-10 minutes after, but that's a perfect opportunity to stand in the shower and pant like a dying dog.

---------

Improve your sleep too! It's not just about getting up and doing crap, make sure you're sleeping at least 7 hours a day, or try for the next two weeks getting at least one hour more of sleep every single day, and see how that makes you feel. Get flux/twilight all that crap, turn off all the brightness on your laptops/phones after it gets dark outside, turn off the lights in your room 1-2 hours before bed, all that jazz.

If you're drinking heavily (14+ standard drinks a week in men, or 9+ in women) or even drinking to help you get to sleep some nights, definitely stop doing that. Even if it isn't to improve your sleep, it's got a shit load of negative health effects. Same thing goes with smoking, but it can be hard to quit/reduce both of these things. Try to avoid smoking/drinking less than 3 hours before bed, at least. Also avoid doing the same 3 hours after waking up.

Definitely avoid caffeine within 8 hours of bed time. Honestly I think cutting this out for a couple of weeks might help a decent amount (cutting out yohimbine more)

-------

Next comes potential supplements:

Taurine, 1-3g/day (I prefer to take 1g pre-workout and 1g at night before bed) here or here (or much much much cheaper in bulk from powder city)

Inositol 0.5-2g/day (some people notice it actually reduces the drive to do things in higher doses. here or here <--- you can also just eat more citrus fruits instead (oranges or cantaloupes are good sources), some grains are also good sources. <--- consider taking the same time as taurine

Acetylcysteine (0.6-2.4g/day), I take 0.6g in the morning and 0.6 around dinner time, I've noticed it's help a shit ton with my cravings for cigarettes too. It's a decent mood stabilizer in general, and glutamate excitoxicity = bad news bears for a lot of things. here or here. Also much cheaper in bulk, but whereas taurine/inositol have a pleasant taste, acetylcysteine smells and tastes a little bit like rotting eggs (sulfur smell, although it's funny taurine doesn't have that)...

Melatonin, 300mcg at night here or here (try this even if you feel like you sleep fine, seriously)

You could also consider switching out your oxiracetam for some ALCAR/Carnitine (at 0.5-2g/day, avoiding it later in the evening) and Carnitine also might have some mild mood boosting effects in addition to it's cognitive benefits, and exercise benefits.

-----------

Oh if you'd like, you can use my coupon code from iherb for some $5 off your first order, it's JIT328... but a decent amount of this crap is actually cheaper on amazon if you buy it from there (or in bulk from other places like powdercity), so just do whatever is cheapest for you.

I see similarities in your post about my daughter. She’s 4, but will be 5 in a couple months. This is what worked for us:

We have her in dance.

She is in a Pre K program that is very much like school (not just singing and crafts). she THRIVES with the schedule and the learning. This was a big step towards her moods changing as she loves going to school now and being challenged and learning new things.

Now, this may be an isolated situation but: Turns out our daughter has major sleep apnea. We did not know this since she sleeps in her own room with her door shut. The doctors think she’s sleeping a couple hours a night. This would be a huge factor to her insane mood swings. She will randomly fall asleep around 4pm and sleep hard for a couple hours, but otherwise we didn’t realize how much sleep she wasn’t getting. Her sleep apena is from her tonsils. She is actually getting them removed ASAP and we are hoping this will help her get a good nights sleep which will help her mood swings. Doctor also suggested for now until she has her surgery to give her this. It’s helped her fall asleep (we give it to her 30-60 mins before bed) and when we put her to bed she actually goes right to sleep, or she will ask to go to bed on her own. we have seen such a change in her attitude since she seems to be getting a better sleep. We also force her to have a nap now, even if it’s a short one it helps. We hope when the tonsils are out she will improve even more.

So, maybe start with the link and see if that’s something you want to try to see if part of the issue is she’s not sleeping enough at night. Next, put her in a high energy activity like soccer or hip hop where they are constantly moving. Then I would get her in a school program that isn’t just crafts and singing, but more like a school setting that follows a curriculum. These are things that helped our daughter and maybe they will help yours too.

This is one of the better lists I've seen, so I'll add some value.

SLEEPING 101:

Best sleep aid: https://www.amazon.com/Melatonin-Tablets-L-Theanine-Chamomile-Valerian/dp/B014X22IUA/

Max 2 pills and only if you're a big guy! You'll know if you took too much because your dreams will be very intense.

Here's my routine. It's solid. You get back to the room and call up room-service. Keep it low carb and only a tiny bit of complex sugars, you're going to be sleeping with this in your gut. This is your only meal for the next 24 hours, so shoot for 1500 calories AT LEAST. Burger with cheese and bacon, but only eat half the bun and get fruit instead of fries. Maybe some breakfast food, but skip the toast and hash browns. Food is on the way, now jump in the shower (don't forget about your sinuses). With another 20 minutes to kill, I recommend stretching (or sexing). I like to rub a tennis ball all over my sore leg muscles (google it). When the food arrives, take a melatonin tablet (+postload), drink your pedialyte, and eat your meal. Now comes the hardest part, shutting off your brain. It wants to replay every moment of the amazing night and if you let it, it will spend hours of time doing just that. I put on a 20 minute guided meditation. Headspace app works great for that. Put all your focus into your breathing and let the melatonin do its job. If you're not accustomed to sleeping until 6pm, I recommend taking a second pill after 4 hours of sleep. Just have it ready by your bed and when you roll over after coming out of a REM cycle, take the pill. MOST IMPORTANT TIP -> Don't get anxious or worry about not falling asleep. Just closing your eyes and being calm will repair your body. Instead of thinking about getting 8 hours of sleep, change your goal to just 'being relaxed in my bed for 10 hours'.


INSIDE FESTIVAL LIST:

• Camelbak + bladder
• Fanny Pack
• hand fan
• Pocket blanket
• Gum
• Hand sanitizer
• Spray bottle
• Red flashlight
• Printed Schedule
• Phone (+indestructible case)
• Water bottle (disposable)
• Chapstick (sealed)
• Ear Plugs
• Bandanna
• Sun Glasses (cheap)
• Sun Screen
• Lighter
• Condom
• Cash
• Towel (tiny, stolen from room)
• Stash (hidden)
• Glowsticks (+string)
• Kandi
• Flow Toys (hidden)

Couple tips if you're having insomnia. Listen up cuz this is the real deal, this WILL help get you through these first few days (take it from someone who just got through it and is feeling great now).

1. Start taking magnesium. Like, as soon as humanly possible. Get this brand here, there are a million types of magnesium, and the most common ones won't do jack for you. I've done tons of brand research and this is the good stuff.
   
   Take two pills as soon as you wake up, and more importantly, take two 30-60 minutes before bed. When you take it at night it will make you sleepy. You can take it on an empty stomach, it's super easy on the stomach.
   
   Magnesium is the 2nd most common deficiency in the developed world, AND alcohol flushes magnesium out of your body. So chances are that your body is WAY low on it, and that will mess up your sleep AND it will make you depressed. Getting your magnesium levels back up is proven to lower symptoms of depression and improve your mood, something I've experienced first hand, so it should make your moods a little sunnier.
   
   
2. If the above doesn't work for getting you to sleep, and you want to bring in the big guns, take some melatonin at night about 30 minutes before you want to go to bed. I like this brand but there are lots online to choose from.
   
   BIG POINT FOR MELATONIN: Most melatonin pills are 5mg. I don't know why this is, because that's actually a massive dose. Break off about a quarter of a pill and that should be a good dose (.75-1.5mg). Also, if you go the melatonin route, try to limit your usage to 1-2 weeks of daily usage. If you take it too often, then when you stop you might have trouble getting to sleep again, cuz your body got used to it. So just take it for a 5-14 days while your body heals itself and naturally learns how to fall asleep without alcohol.
   
   In general, you may have to take it on faith that it gets better for now while you're hurting, but it's the OVERWHELMING experience of everyone that it does get better. Nobody, ever, in the history of the world, was having a shitty life, and then they started drinking more, and then things got better.
   
   But if you go to an AA meeting (which I highly recommend doing), you will meet people with 1, 5, 10, 20 years of sobriety, and every single one will tell you that their lives got insanely better when they stopped drinking. You'll hear a lot of people saying stuff like "back when I was drinking, I couldn't possibly imagine my life being as good as it is today". And I've had people close to me quit, and I've seen them go through a similar situation.
   
   Hang in there friend. What you're doing right now is worth every bit of effort.

Man, I worked thirds for an extended period in my 20s and it blew hard. I'm going to give you a crash course in shit to do (and not do).

Respect your new sleep cycle. Yes the rest of the world runs from sun up to sun down but you don't anymore. As weird as it will feel the middle of the day is your midnight. Resist the urge, at all costs, to stay awake for things and treat it like it's staying away to 3AM or whatever. People who don't work 3rd shift will not understand this and will, at some point, be short/shitty with you over your inability to attend their "4AM" gathering.

Resist the urge to eat. Third shift workers the world over will tell you that the doldrums of the middle of the night, the monotony of most third shift jobs, the lack of sunlight, etc. will all conspire to make you want to eat. Weight gain for night shift workers is a real issue.

Pick up some doxylamine succinate tablets. It's essentially the shit in Nyquil that makes you fall asleep (but isolated from all the other compounds in Nyquil). It's a great non-addictive sleep aide that will knock you the fuck out. Seriously, if I take a full tab, even after slamming back shots of espresso all night, I'm out cold in 20 minutes or less. There will be mornings you cannot get to sleep because you drank too much coffee, you caught the sunrise and it gave you a second wind, people are working on your apartment complex, whatever... and you'll want a good sleep aide.

Do everything you can to improve your general health. There are studies after studies that pile up evidence that third shift is horrible for your health and shortens your life. Drink lots of water. Make sure you're supplementing Vitamin D because your daily sun exposure will be radically decreased (especially if you're working thirds in a northern winter climate). Get adequate sleep (and stick to a schedule just like you would if you weren't on third shift); resist the urge to sleep late into the day. Pack good meals/snacks for your shift so you're not living off Mountain Dew and candy bars. Exercise (and if you can, incorporate exercise into your night shift to help keep you awake and your body in an alert state).

Edited to add: I just reread your post after I submitted my comment and saw you're working a rotating shift. Man. That's the worst of all shifts. My third shift advice still stands but good luck getting any consistent sleep for the duration of your job.

I have bipolar 2 and am on meds, but use supplements to support me.

This website has comprehensive information about lifestyle and supplements that make a difference. I highly recommend that you explore it completely. (It looks clunky/unsophisticated, however I have researched the MD who created it and he is respected in the field...although considered a bit of cowboy.)

Fundamentals you may have already addressed: Exercise, bipolar specific cognitive behavioral therapy, establishing a consistent daily routine (an ongoing process for me).

Most effective for depression is light therapy; it can actually trigger mania, so be careful. It has rarely failed me. I use a dawn stimulator and morning lightbox. The combination of light and dark therapy I think is ideal but I haven't added dark therapy (I'm on reddit at night and can't break the habit).

Re: your stack:

• Make sure you are taking a EPA /DHA combo of at least 60%. And the DHA is important. Don't just take EPA.
  
• Assume you're on methylfolate 15mg?
  
• Probiotic: I'm not familiar with Symprove. However you need to choose the probiotic strains (name and number) that have research backed evidence of helping with depression. I used the resources of r/HumanMicrobiome and this spreadsheet to choose these strains to take: Lactobacillus casei DN-114001 - mood (NOW probiotic-10). Bifido. Longum/Infantis 35624 - Immune modulation incl. TNF, IL-6, CRP, depression (Align Digestive Support) because there was crossover with my other problem, rheumatoid arthritis. With some work, you can find something specific for you.
  
  Personally, I would stop all supplements except methyfolate, NAC, fish oil (EPA/DHA >60%) and maybe theanine if it helps you sleep. Add a light box in AM. Make sure you are taking melatonin 300 mcg (not more than that) every night (add a low dose time release melatonin if you still wake at night.) Give it one month of consistent use then re-evaluate.
  
  Good luck and feel free to DM me!

My psychiatrist has me taking this supplement for anxiety which has a lot of different things in it to help: https://www.amazon.com/Labs-Supplement-Enhancer-Ashwagandha-Rhodiola/dp/B00A4OVLRS/ref=mp_s_a_1_15?keywords=anxiety+supplements&qid=1564538975&s=gateway&sprefix=anxiety+&sr=8-15

I know it's called Mood Boost, but the contents are actually good for both depression and anxiety so you're covered.

Another possibility is lavender. There are two different types of clinically tested lavender supplements. They are

Calm Aid (also suggested by a psychiatrist):
https://www.amazon.com/Natures-Way-non-drowsy-clinically-gluten-free/dp/B007TYY2JA/ref=mp_s_a_1_3?keywords=lavender+supplement&qid=1564539190&s=gateway&sprefix=lavender+su&sr=8-3

Lavela:
https://www.amazon.com/Integrative-Therapeutics-Clinically-Occasional-Non-Habit/dp/B0072POIB8/ref=mp_s_a_1_5?keywords=lavender+supplement&qid=1564539257&s=gateway&sprefix=lavender+su&sr=8-5

I also agree with another poster about meditation. There's a wonderful app for that which is simply called "Calm".

There's also a good app and website for counseling where you simply pay for unlimited messaging with a counselor. I have found it quite effective. It's called "talkspace".

Good luck!

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Description|Hey everyone! In preparation for my red eye flight in September, I’ve compiled a list of 12 tips to get you asleep on your next overnight flight. The goal is to have a full night sleep on the plane so I can enjoy my first day in Scotland without feeling too weird, tired and cranky. Plus, hopefully it’ll set me up for a mostly jet-lag free trip! I hope you find these tips helpful, and if you have any tips on your own I’d love to hear them!⤶⤶Things mentioned: ⤶⤶Disposable toothbrushes-⤶https://www.amazon.com/Colgate-Wisp-Fresh-Portable-Mini-Brush/dp/B00LMITRLM/ref=pd_aw_sim_194_1/140-4379758-0458968?_encoding=UTF8&pd_rd_i=B00LMITRLM&pd_rd_r=23968d21-7200-4dbb-9eb7-1a5fd687443b&pd_rd_w=RxTQF&pd_rd_wg=ZKAoX&pf_rd_p=469620d9-3e90-496d-9dc8-b19f900ba5fe&pf_rd_r=J4HPYSK9R2FHBQBGG42Z&refRID=J4HPYSK9R2FHBQBGG42Z⤶⤶Melatonin-⤶https://www.amazon.com/gp/aw/d/B000GG6D9A/ref=sspa_mw_detail_0?ie=UTF8&psc=1⤶⤶Travel pillow-⤶https://www.amazon.com/Everlasting-Comfort-Memory-Airplane-Earplugs/dp/B06WWFYCSG⤶⤶Travel blanket-⤶https://www.amazon.com/Cabeau-Fold-Travel-Blanket-Case/dp/B00LWAC1UE?th=1&psc=1⤶⤶Lavender filled sleeping mask-⤶https://www.etsy.com/listing/717378131/unavailable-from-813-823-sweet-dreams?ga_order=most_relevant&ga_search_type=all&ga_view_type=gallery&ga_search_query=lavender+sleeping+mask&ref=sc_gallery-1-1&plkey=c0a0bf5c81ffe58b82897ecbc371e9fcc3cabd7e%3A717378131&frs=1⤶⤶Compression socks-⤶https://www.amazon.com/Compression-Running-Athletic-Pregnancy-15-20mmHg/dp/B074MW1MTW/ref=mp_s_a_1_6?keywords=compression+socks&qid=1565214332&s=gateway&sr=8-6⤶⤶Anti-pressure ear plug-⤶https://www.amazon.com/Original-EarPlanes-Healthcare-Airplane-Protection/dp/B0000C1KT4⤶⤶No jet-lag supplement-⤶https://www.amazon.com/Miers-Labs-Homeopathic-Remedy-Count/dp/B00007KUX7/ref=mp_s_a_1_3?keywords=no+jet+lag&qid=1565214569&s=gateway&sr=8-3

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So eating Paleo (read Grain Brain) is a diet all about reducing inflammation in the body. It also gives a list of supplements that are recommend by the neurologist that wrote the book. A lot of people with Autoimmune, Alzheimer's, Parkinson's, Diabetes, Gluten Intolerance and other allergies have had amazing results on this diet. All of which are linked by inflammation. This changed my life (Gluten & other allergies) and my Dad's (Parkinson and arthritis) life. Grain Brain

Two additional things that will help.

1 order gluten free gelatin from Amazon and make home made jello. This will help your joints like a miracle.

Gelatin Supplement

2 Take a melatonin supplement. It's what your body makes to help you sleep but sometimes when are bodies are sick and exhausted it doesn't produce enough. It will force you to get deeper REM and wake up more rested. Start with 5mg and tweak it to your needs. I have been taking it for about 10 years and I now take 20mg. I am 30, 5'7" & weigh 155.

Melatonin Supplement

Remember just like meds you may have to tweak brands and dosages in order to find the most effective results. But you should get relief within about a week of doing at least these two things.
A combination of all of this though took me from incapable of functioning and working a job to almost completely normal and now very successful at work and still improving.

Melatonin is as effective as amitriptyline at preventing migraines. Benadryl is also useful if not directly but by cutting down on other symptoms that increase migraine pain (Benadryl is in section E: helpful add ons).

Obviously, neither of these are specifically for nighttime migraines but unless you like randomly passing out during the day, taking them before bed is a good idea. I’ve taken melatonin in the past and had wacky enough dreams that I felt like I was always awake. When I recently retook it, I’m taking one with l-theanine. That combined with taking one Benadryl has cut back on my remembering of weird dreams (I’m sure they’re still happening). I’ve also had a marked improvement in my number of headache days.

I highly highly highly recommend using melatonin to sleep when camping. I don't use it much other times, but a boost to your snooze is something worth thinking about when trying to sleep with rocks underneath you and weird sounds, you know? They sell it for pretty cheap on Amazon and there are not drowsy side effects. You will wake up totally refreshed and ready for the great outdoors!

Whenever I've been slaving away in the studio for a long time, and need to zonk out for the night (or day) and can't seem to do so naturally or in a timely fashion, I just take a single 25mg tablet of Doxylamine Succinate (brand name: Unisom). It's an antihistamine similar to Diphenhydramine HCl (brand name: Benadryl), but quite a bit more potent in my experience, which is why I prefer it over diphenhydramine.

First generation antihistamines like doxylamine and diphenhydramine were originally developed to treat allergies, but since they (unlike their more recently developed chemical compound cousins) also tend to have the side effect of causing mild to moderate drowsiness, they're also frequently packaged and sold as sleep aids. You can find drowsiness-inducing antihistamines like doxylamine and diphenhydramine at most drug stores, in either the sleep aid or allergy section. If you are feeling scientific, you could buy a travel package of each, and see which one works better for you before buying a big bottle.

If you end up going with doxylamine as your knock-me-out pill of choice, want the best available price-per-unit, and don't mind waiting a couple days for shipping, Amazon has a killer deal on them.

Hope this helps!

I think 300mcg is enough for extended release. I purchased this one before http://www.amazon.com/Life-Extension-Melatonin-Released-Vegetarian/dp/B00CDABRUW/ref=sr_1_9_a_it?ie=UTF8&qid=1457032177&sr=8-9&keywords=melatonin+extended+release#customerReviews

For me, it is too strong. I wake up groggier than normal. but it has good reviews. I still have to experiment with a lot of supplements including melatonin. I have bought more than I can test without confounding factors. For now, I prefer normal melatonin and I take less than 100mcg (I have it in powder form).

Two more supplements worth trying- Magnolia extract from Liftmode. Baicalin (ingredient from Skullcap) from Powder City or where you can get it.

Maybe add zinc before bed, I think it can help a little.

The best one is Phenibut, but it has addiction potential so it's not a smart idea to take it every day (I take it every 2-3 days around 500mg).

Edit: Now that I think about it, maybe there is a supplement that disrupts your sleep and you are unaware of it. For me Ashwagandha really disrupts my sleep, although it helps with sleep for so many people.

Coloring, crafts, deep breathing, Onnit New Mood: Daily Stress, Mood, and Sleep Support Supplement (30ct) https://www.amazon.com/dp/B00AFB5U3Q/ref=cm_sw_r_sms_c_api_i_8ij5AbC1XM84Y, marijuana if you are in a state where you can actually get good bud(lol), I walk in the woods, got myself in to a routine, go to my psychiatrist regularly, I repeat “I’m happy I’m comfortable I’m safe” when my mind is running crazy which actually helps. Obviously your mantra would be whatever is best for you! Hope this helps.

It was effective, but unreliable for me. The best experience I had was using a low dose of slow release melatonin. I've experimented with four different brands/doesages, and I can firmly say that less is more. When I took a low dose (<2 mg) I had a much higher percentage chance of staying asleep for the entire night. The higher doses (> 5mg) would cause me to fall asleep quickly, but I would usually wake up 3-4 hours later and be wide awake for the rest of the night. I'd recommend this as a good one to try: Natrol 1mg Melatonin Slow Release Tablets

1mg will allow you to start with a low dose to test the effectiveness and then experiment with higher does by taking more than one.

Good luck!

Keep your curtains open. Try low dose time release melatonin (or Valarian root) to help you get to bed early. I like this. Use Sleep As Android to set an alarm that will wake you up in a light phase of sleep so you feel refreshed. After waking up use a blue light device (or get some sunshine for awhile) to help reset your sleep rhythm. Also if you live in a cold/dark/cloudy area try a vitamin D supplement. These are things that have helped me get into a healthy sleep schedule, hope it helps you!

The one thing that helps me a lot is melatonin. If I get off of my sleep schedule for whatever reason (exams...) popping a melatonin the next day at my normal sleep time helps me fall asleep and then wake up feeling refreshed. It resets my sleep cycle so I can get back on schedule.

Simple, cheap, effective solution to the sleep bit. Helps you set up a sleep schedule a bit easier. If you stick to the sleep schedule for a couple weeks you will feel sleepy by default at around the time you normally go to bed. After that, just listen to your body.

Hello! great to hear that melatonin has worked for you. As far as 300mcg and time release, please look here! I found one yesterday! :D

https://www.amazon.com/Life-Extension-Melatonin-Released-Vegetarian/dp/B00CDABRUW/ref=sr_1_3_s_it?s=hpc&ie=UTF8&qid=1479610586&sr=1-3&keywords=melatonin%2Bmcg&th=1

As far as the dreams go, i havent taken anything over 300mcg yet, so I may never experience them- they sound cool though :)

5-HTP is sold over the counter as an antidepressant, appetite suppressant, and sleep aid.

L-tryptophan is a natural amino acid and is a compound used in the creation of serotonin and can also be bought over the counter in supplement form (used as an antidepressant and sleep aid) but it also occurs naturally in many foods.

As Anonymous_69 stated, Vitamin B (particularly B6) works well too as it helps convert the tryptophan into serotonin. Vitamin B also helps in the generation of dopamine.

Dude just start lifting. Wake up. Drink a protein shake. Later eat some eggs with veggies. Eat some fruits. Stock up on Omega 3. Drink coconut milk. Have some brown rice pasta. Just start caring about your overall look. I'm really skinny too but I don't even care. I care more about feeling healthy, and lifting/cooking will make you feel healthy and happy. When it comes to sleep, take these l tryptophan and magnesium

The right meds will help you sleep without emotional dreams. I haven't been on meds in a while but still get dreams like that occasionally. These help me for those nights:
OLLY Sleep Melatonin Gummy, 25 Day Supply (50 Gummies), Blackberry Zen, L Theanine, Chamomile, Lemon Balm, Chewable Supplement https://www.amazon.com/dp/B0145QI7O0/ref=cm_sw_r_cp_apa_i_2qUgDbYYZSM7Y

If there's a place I can send them I'd be happy to.

Keep fighting, one day at a time.

My son has adhd, and we did the melatonin thing for a bit, but it started causing him to have night terrors, waking up in the middle of the night, groggy.. etc. it seemed to help him fall asleep, but it was more of a crash, not a gradual path to sleep. We do these now as needed, and it’s been a lot better, it has a tiny bit of melatonin and the rest is all natural. It relaxes him so he gradually drifts to sleep and stays asleep, no side effects in the am -we do no tv and/or electronics 30-1hr before bed. (They stimulate the brain more when you have adhd ) LUNA Kids | #1 Sleep Aid Tablets... https://www.amazon.com/dp/B00U470TAK?ref=ppx_pop_mob_ap_share

I hope you find my rambling useful, lol. Adhd is no joke and has so many layers, something I knew nothing about until my son was diagnosed

I used a powdered supplement called "CALM" from amazon a few times a day and it really helped for anxiety.

http://www.amazon.com/Natural-Vitality-Calm-Raspberry-Lemon/dp/B00BPUY3W0/ref=sr_1_1?ie=UTF8&qid=1454279751&sr=8-1&keywords=calm


Also, some sleep supplements will definitely help you get SOME sleep. This one is pretty cheap, has 3 natural sleeping aids and taking 2-3 WILL help you sleep

http://www.amazon.com/Melatonin-Tablets-L-Theanine-Chamomile-Valerian/dp/B014X22IUA/ref=sr_1_2?ie=UTF8&qid=1454279810&sr=8-2&keywords=schiff+melatonin

Hi there. Have been using melatonin since 1994 so I am the master of it lol.

Right now I use Solgar 3mg nuggets, super tiny pills that will absorb really quickly. I take 9mg, non-timed release, can take a 1-3 hours to fall asleep.

If you need microdosing and/or time release, head on over to Amazon and check out Life Extension. They should have a 300mcg time release dose. Every few weeks, some nights still fail so I'm all night again lol. Doesn't matter the brand just the way I'm personally built. Don't let that discourage you though.

• Time release
  
• Non time release
  
  Not sure why the time release one is $10 right now so you might be able to find other sources for a better price. You can get the non-time release ones for $4-6.
  
  I used to swear by Schiff brand, but doesn't look like they sell pure melatonin anymore (they put b6 and theanine in their formulas), and also they don't have a low dose size either (used to have 1mg).
  
  Finally you can check Labdoor if you want a scientific analysis of how much of the product actually meets the label.
  
  Also you can put them under your tongue and let them dissolve, the idea is for alot of it to bypass the stomach and go directly into the bloodstream.
  
  This Reddit forum is surprisingly quiet. If you know of any other forums let me know as I need some help myself locating a new specialist for some testing.

Go check the sleepaid aisle and the homeopathic aisle and look for herbal remdies and different sleeping pill formulations. I tend to stay away from anti-histamines like benedryl, they give me RLS and make me feel weird.




It's trial and error to find something that works. Melatonin is good, but has odd quirks: like having to lie down immediately after taking it and not sit up again for it to take effect. Also, less-is-more with melatonin, meaning a low dose works better - do some research because there is more you can do to increase it's effectiveness. >>This is what worked best for me after a lot of searching, maybe give it a try

I actually have used melatonin in many forms and doses. There was some sort of research about the effective dose of melatonin being far lass than what is normally sold..

I take this Sundown Melatonin 300 mcg, 120 Tablets (Packaging May Vary) https://www.amazon.com/dp/B000GG2I9O/ref=cm_sw_r_cp_api_i_k1i3DbF5Q60V9

Not sure other people’s experiences but this has worked just as good if not more than any quick dissolve, gummy, liquid melatonin fat higher doses


I also have used unisom that works awesome as wlel

Here's your solution. That should mostly do it, but also, if you must: this. You need to do whatever it takes to get good sleep, including having a serious sit-down talk with your roommate about respecting your sleep schedule since you work so late. Make it clear that it is affecting your health. You guys can work out a solution. What is your roommate doing in the morning that is so loud? If it's chores and things, do them at night before you go to bed. If it's music, ask them to use headphones. It's not just your gainz that are being affected - it's everything. Researchers have also recently connected chronic sleep deprivation to Alzheimer's.

L-Theanine

L-Theanine is a green tea extract that helps to promote a sense of wakeful calm. For me, it's a game changer. It helps with my essential tremor and nerves/adrenaline.

It's cheap. Just try it, you will thank me later.

L-Tyrosine is a prescursor molecule to the neurotransmitter Dopamine which is used throughout the brain to modulate reward and motivation.

Caffeine will also improve your focus and give you the effects you mention. You could also look into l-Theanine, which is considered a nootropic when taken with caffeine. This means that it increases cognition, which sounds like the effect you are looking for.

https://www.amazon.com/L-Theanine-200mg-Natures-Trove-Vegetarian/dp/B01D1YQBOK/ref=sr_1_4_s_it?s=hpc&ie=UTF8&qid=1498791611&sr=1-4&keywords=L+theanine

I've got random add-ons in my food list, as well as a few in other places. These Melatonin Tablets are a huge priority though, since I've been having trouble sleeping and these could help with that. So, if I win, please surprise me, but make the Tablets part of it. :)

Those Himalaya's of the mind!

If you're struggling to get 8 hours a night, you can focus on deepening the sleep you do get instead of sleeping longer.

• Black out your room at night. This is the biggest one for me. I have cheap blackout shades and I use electrical tape to cover internet routers, smoke alarms - anything that flashes. Get your room dark enough that you can't see your hand in front of your face. Even a little light will fuck with your melatonin production and compromise your sleep quality.
  
  
  
• If you use electronics at night, download f.lux. It's a free program that removes blue light from your monitor after the sun sets. Your phone should have night mode under settings; turn that on as well. Light in the blue spectrum is the biggest melatonin disruptor.
  
  
  
• Take 400 mg of magnesium citrate or magnesium glycinate before bed. It eases stress and causes a dramatic increase in sleep quality. Plus, a good percentage of the population is deficient in magnesium, so you could probably use a little extra anyway. If you go for magnesium citrate, start at 200 mg and move up to 400 mg over the course of a couple days. Too much at once will make you shit your pants. Glycinate doesn't have that issue, but isn't quite as bioavailable.
  
  
  
• Take 300 mcg of melatonin right before bed. Melatonin is a hormone your body uses to encourage deep sleep, and taking it in pill form will knock you right out. It's prescription in the UK, over-the-counter in the US. Most doses are far too high (2-10 mg), and can impair your natural melatonin production if you take them regularly without a break. Stick with 300mcg (linked above); it's the minimum effective dose and won't mess with your hormones long-term.
  
  
• I also drink kava tea on nights when I really can't sleep. It's more for stress relief/anxiety than for sleep, but if you find you have trouble winding down at night it can be a big help. Don't drink alcohol alongside kava; the active compounds, kavalactones, bind to the same brain receptors that alcohol does, meaning the effects of the two stack.
  
  
• Don't take sleeping pills if you can avoid them. I'm not a doctor, and I'm not saying you should ignore your doctor, but sleeping pills don't actually put you into stage 3 and stage 4 sleep (the deep, restorative sleep your brain needs). They can also cause a lot of neurological side effects.
  
  Source: neuroscientist who focused on psychopharmacology and sleep when I was getting my degree.

Items I use to combat these things:

App called “Calm”—it has sleep stories. They are more effective than I thought.

These gummies: OLLY Restful Sleep Gummy Supplements, Blackberry Zen (Packaging May Vary), 50 Count https://www.amazon.com/dp/B0145QI7O0/ref=cm_sw_r_cp_api_I8wNAbCBF6NW2

Similar: ZzzQuill Vicks ZzzQuil Nighttime Sleep Aid LiquiCaps 48 ct, Package May Vary https://www.amazon.com/dp/B007MB60CC/ref=cm_sw_r_cp_api_w9wNAb23WCMHX

Humidifier: VAVA Cool Mist Humidifier, 60oz/1.8L Space-Saving Ultrasonic Humidifiers for Bedroom Babies, Whisper-Quiet, Filter Free, Automatic Shut-off, 360 Degree Nozzle https://www.amazon.com/dp/B071G2NLLS?ref=yo_pop_ma_swf

Gel-like eye mask: Dream Essentials Escape Sleep Mask with Earplugs and Carry Pouch, Navy https://www.amazon.com/dp/B003CGIBYQ?ref=yo_pop_ma_swf

Edit: Casper pillows, and keep the temperature low.

This stuff works pretty well for me. It's all natural and can be found at pretty much any drug store.

This is what I take....seems to have a lot of the things mentioned here as helpful. I'm past wd symptoms (I think) so YMMV but i've been very happy with it for the past week.
https://www.amazon.com/Melatonin-Tablets-L-Theanine-Chamomile-Valerian/dp/B014X22IUA

High doses reccomendations were based on flawed research on people who weren't producing enough natural melatonin. That dosage will just blow out your natural production of the hormone.

An effective dose is measured in the Micrograms and is best taken about 5 hours before you want to go to sleep instead of right before bed. Scott even wrote a good summary of the state of research on it. Here's the dosage I use

Not meat-head but I've had the same results. I take 100 mg of Magnesium chelated and 300 mcg (0.3 mg) of melatonin each night and it makes a big difference. This is what I use:

• https://www.amazon.com/gp/product/B000GG2I9O/
  
• https://www.amazon.com/gp/product/B000BD0RT0/
  
  I also add a scoop of powdered Mangesium Citrate to my breakfast shakes which also seems to make a big difference.
  
  Magensium is a very important enzyme cofactor in more than 300 biochemical processes. Most people don't get nearly enough. I supplement since magnesium rich foods don't seem to have nearly enough for me of an effect for me.
  
  You can read more about magnesium deficiency and human health here: http://openheart.bmj.com/content/5/1/e000668
  

Have you tried caffeine pills? They're a lot faster, easier, and cheaper than coffee, and they don't taste like anything. I take a 200mg caffeine pill (about 2 cups of coffee) every day as well as two 200mg L-Theanine pills to prevent jitteriness (this is allegedly the chemical that makes tea calming), and it works perfectly.

This is my favorite type of melatonin: http://www.amazon.com/gp/product/B007RC6ZSA

It has not only melatonin, but also L-theanine, chamomile flower extract, passion flower extract and lemon balm leaf extract - all of which are natural sleep aids.

I'm exactly like you. The lack of sleep is my main issue. These 2 have worked very well for me and I used to take Ambien a few months back.
https://www.amazon.com/gp/product/B00CKQ4TN6/ref=oh_aui_detailpage_o02_s00?ie=UTF8&psc=1

https://www.amazon.com/Nature-Made-Softgel-Natural-30-Count/dp/B0026KLHEU/ref=sr_1_18_s_f_it?s=hpc&ie=UTF8&qid=1474062338&sr=1-18&ppw=fresh&keywords=sleep+melatonin

I take 2 of each before I go to bed and when I wake up (1 of each). Does not make me groggy. Good luck!

I had some serious issues with that. And they became even worse the longer I was sober because I had strong feeling of having wasted my time and being a looser because of having been a drinker.

Besides of reading loads of stuff ("No more Mr Nice Guy" was an eye-opener for me) I also up to now take some food supplements which are very helpful.

Particularly it's L-Tyrosin and L-Tryptophan.

The first one will help your body to produce dopamine, adrenaline and nor-adrenaline resulting in a better focus and a more IDGAF-mindset and the second one will help synthesize serotonin and melatonine, resulting in a better sleep and reducing depression.

Positive side-effects are "loosing weight". I reached kind of a zen-state now. I am much calmer and don't think about my mistakes in the past more than necessary and if I do it's more in a constructive than a destructive way.

They are no drugs and won't cause any addiction.

NATURAL VITALITY Sleep Vitamin, 4 Ounce https://www.amazon.com/dp/B01LYD1ED4/ref=cm_sw_r_cp_apa_JL2IAbG1EAH0G

I'm a fan of: https://www.amazon.com/Sundown-Naturals-Melatonin-300-Tablets/dp/B000GG2I9O?th=1

You'd think people and especially doctors would want to go with the minimum effective dose as supported by the literature, but the mentality of "if a little is good, a lot must be great!" is so common.

Nature's Way CalmAid lavender oil gelcaps to reduce anxiety. Clinically proven comparable to benzodiazipines with no drowsiness. They have made a huge difference in my son's ability to concentrate at school and sleep with no discernible side effects. I tried them myself and my ability to concentrate improved dramatically whilst I was under a deadline for a quarterly report.

Link to Amazon if you're interested. $11.65 for thirty including post.

Additional tip: Melatonin's effectiveness does NOT scale with dosage. In fact its often the opposite: for a stronger effect take a smaller amount. For a while I was using melatonin to help get to sleep, and would take 300 mcg (that's micrograms, not milligrams) tablets, which can be kind of hard to find. Amazon has them, non-affiliate link: http://www.amazon.com/Sundown-Naturals-Melatonin-Tablets-tablets/dp/B000GG2I9O

Most of the melatonin you'll find in a drug store is somewhere around 3 to 10 mg (milligrams), which is way too much.

Also: take it more like 2 - 3 hours before your desired bedtime.

I've totally been there before. Whenever I've smoked daily for a long period, I take a 1-2 week break. It will really help resetting your whole system.

Whenever I take a t-break I always have trouble sleeping the first few days so I take a sleep aid. It's basically a benedryl with only the stuff that helps you fall asleep. Just take it 1-2 hours before you go to sleep and leave yourself at least 8 hours for sleep. Taking it the first few days after I stop smoking helps my body learn to fall asleep naturally again. After a week, you'll feel more well rested and alert!

PS: It doesn't have to be kirkland brand, but this is what sleep aid looks like https://www.amazon.com/Kirkland-Signature-Doxylamine-Succinate-192-Count/dp/B0045XGE9E/ref=zg_bs_3764301_8

Amazon. Nootropics depot is really good but not sure about how much shipping is for outside of the US. Overall this one from amazon was the one the doc at work recommended amazon

Learning about it seems to explain why I have little issues with caffeine in green tea or matcha vs coffee or an energy drink.

I don't think more is necessarily better. I'm 6'1"/185lbs and I take 600mcg a night and that works nicely for me.

​

It's hard if not impossible to find the small dosage ones in stores, so I ordered 300mcg tablets on amazon and take 2.

​

heres the ones I have:

https://www.amazon.com/Sundown-Naturals-Melatonin-300-Tablets/dp/B000GG2I9O/ref=pd_lpo_sbs_121_t_0?_encoding=UTF8&psc=1&refRID=5KWC0WVHS7BBM9T0NJJ8

I was recently at my psychiatrist's office and he recommended magnesium oxide and also lavender capsules (I'm also on 20 mg of Lexapro, but I'm all for doing some natural stuff too.) It may be worth looking into for you! https://www.healthline.com/health/magnesium-anxiety#which-magnesium

https://www.amazon.com/Natures-Way-non-drowsy-clinically-gluten-free/dp/B007TYY2JA/ref=sxin__ac_d_rm?ac_md=0-0-bGF2ZW5kZXIgY2Fwc3VsZXM%3D-ac_d_rm&gclid=CjwKCAiAlO7uBRANEiwA_vXQ-5MtbCpqF0p4qdhWGqLRPJTQ1pV-RDg5r1HMzrULBzN_g1CXRqzJAhoCczIQAvD_BwE&hvadid=153668869641&hvdev=c&hvlocphy=9011572&hvnetw=g&hvpos=1t1&hvqmt=e&hvrand=9888196112572692688&hvtargid=aud-840076997981%3Akwd-6140114933&hydadcr=21192_9334103&keywords=lavender+capsules&pd_rd_i=B007TYY2JA&pd_rd_r=83c742e2-27bf-4a25-8b42-6c51c8f33fa8&pd_rd_w=PvLQF&pd_rd_wg=HYxk6&pf_rd_p=6d29ef56-fc35-411a-8a8e-7114f01518f7&pf_rd_r=BC1PY0ZMZE402EZ9GDB4&psc=1&qid=1574718313

FYI, there are convenient 0.3 mg pills available on Amazon: https://www.amazon.com/Sundown-Naturals-Melatonin-300-Tablets/dp/B000GG2I9O/
I take the same dosage myself, and find these to be very effective.

https://examine.com/supplements/melatonin/

>For regulating the sleep cycle, doses of melatonin between 500mcg (0.5mg) and 5mg seem to work. Start with 500mcg, and if it doesn’t work, work up to 3-5mg. The benefits of melatonin are not dose-dependent - taking more will not help you fall asleep faster.

For most people, <1mg doses are enough to regulate and improve sleep. More than that and you risk building dependence on it to sleep.

http://news.mit.edu/2001/melatonin-1017

>According to our research, the physiological dose of melatonin of about 0.3 milligrams restores sleep in adults over the age of 50," said Wurtman, lead investigator in the study. "The adults who would normally wake up during the second and third thirds of the night were able to sleep through the night with the 0.3 milligram dosage."

>The researchers also discovered that the typical health food store dosage of melatonin, which is about three milligrams (or 10 times the dosage in the study), is less effective in treating insomnia. In addition, the higher dosage can cause potentially serious side effects, including hypothermia (low body temperature). The study also showed that the higher dosage elevated plasma melatonin levels during the day, which can cause a "hangover" effect in some of the subjects.

As for brands, I use this brand. It should be available at any local Kroger, CVS, etc.

Well, full disclosure, I take two types of sleep aid; melatonin and something I only know as "Kirkland signature sleep aid", I googled it and found this which seems to be what I use. When I first started using this, I did wake up a bit groggy, so I cut it in half when I started using it and had better results with that.

For waking up naturally, what I didn't mention is how I wake up: I use an alarm clock (this one), and then the first thing I do is--- check facebook. This does a few things; it engages the brain, makes you socially aware, and gives your eyes a powerful dose of light exposure. All things that wake you up.

Natural Calm or Natural Calm Sleep. You need to keep on top of your electrolytes and these are good sources of magnesium.

3 mg is a bit high, according to most clinical studies (most studies use a range of 0.3 to 3mg or 0.5 to 5mg, though there are a few that go higher). Since melatonin has a flat dose response curve there is no added benefit once you get above the active threshold, so the recommendation is to use the smallest effective dose, which varies from person to person. When I started taking it (under the guidance of a sleep therapist) 3 mg was the highest dose on the shelves, but now I see 5 and even 10 mg tablets, a sad outcome of the intersection of the unregulated supplements industry and the "more must be better" consumer mindset.

I use 0.3 mg when I take it (rare, since even that dose interferes with my quality of sleep). My son doesn't respond at 0.3 but does well with 0.6 mg. FWIW I use this brand: http://www.amazon.com/Sundown-Naturals-Melatonin-Tablets-tablets/dp/B000GG2I9O/ref=sr_1_2?ie=UTF8&qid=1426810250&sr=8-2&keywords=melatonin+0.3+mg

Got it, I'm assuming you're not in the US (otherwise: https://smile.amazon.com/Sundown-Naturals-Melatonin-300-Tablets/dp/B000GG2I9O/).

One other thing you can try in the meantime is splitting the pills in half (or into four). Assuming they're not extended-release/time-release, splitting them physically in half should safely give you roughly half the dose (even if you split into four and the doses end up being 0.5mg/1mg/1.5mg/2mg due to inconsistent distribution, all doses should be safe/better than 5mg. But more likely it will be more like 1mg/1.3mg/1.3mg/1.4mg).

Melatonin seems to make me fall asleep faster and improve sleep quality, it depends a lot on the dose/person i guess. People with adhd produce more melatonin on stims, because the brain doesn't produce enough melatonin without adequate dopamine levels. I'm not sure how stims affect melatonin in neurotypicals or high dosages.

I use the 300mcg pills, I would recommend trying these first since you can pretty much only find overdosed pills at the store (its probably cheaper to put 10mg in a pill than 0.3mg i guess, and they're not required to put overdose risk label on supplements).

https://www.amazon.com/Sundown-Naturals-Melatonin-300-Tablets/dp/B000GG2I9O/ref=sr_1_2_a_it?th=1

I would second cutting back on drinking - that's one of the only things that's really helped me sleep better. But for what it's worth, it took a while (like 2 months?) for me to really feel a difference there.

I used to take these: https://www.amazon.com/dp/B0026KLHEU supplements that are a combo of melatonin, chamomile and some other herbs. They worked so well for about 6 months (for a little while I took one every night, then just a few times a week), but lately they have been making me feel miserable in the morning even when I get the sleep cycle timing right and get plenty of sleep.

Friends of mine that are in medical school have been talking about magnesium a lot lately, so I'm going to try that one next but am interested to see what works for other people too!

Thanks for all this info.

I drank the 2 cups faster than I normally do. However, in a given week I do end up drinking 1.5 cups one after the another if it is a drip coffee. And this one was a drip coffee..

I took one capsule of this . It did not have caffeine added.

My guess is that it was probably due to taking ltheanine for the first time. I am a programmer and have started on ltheanine to focus better while doing interview prep.

Whereas a stuffed stomach makes you sluggish within thirty minutes. At least coffee gives you a few hours.

But it honestly, it sounds like you might have an underlying condition. If it's insomnia, here's a ProTip: melatonin can't knock you out. So the proper way to take it is a tiny dose at dinner (try this), which will trigger your body to make its own melatonin at bedtime. Then you'll fall and/or stay asleep. CBT-i is helpful too.

I find the NAC sort of similar to the L-Theanine. It is a marked but subtle effect. It does seem to help me deal with stressful situations. The NAC also has some added health (not mental) benefits such as liver detox. They are both non essential amino acids so kind of in the same family? These are the brands I take.

NAC: https://www.amazon.com/gp/product/B00KT3H13C/ref=ppx_yo_dt_b_asin_title_o03_s00?ie=UTF8&psc=1

L-Theanine: https://www.amazon.com/gp/product/B01D1YQBOK/ref=ppx_yo_dt_b_asin_title_o07_s00?ie=UTF8&psc=1

Reviews are somewhat helpful. Oh and one more thing, try them on an empty stomach to see how you feel.

http://www.amazon.com/Nature-Made-Melatonin-Tablets-Value/dp/B005DEK990/ref=sr_1_5?ie=UTF8&qid=1375283970&sr=8-5&keywords=melatonin

Those. I take 1 at night when I need to get a good night's sleep. Usually I only need it on sunday night or monday night (after staying up way too late all weekend) and then I'll get in my groove.

Just be aware, when I first started taking these, I had some VIVID fucking dreams. It was scary sometimes.

And thanks.

Love L-theanine.

Is there any reason why you use that brand as opposed to this one? https://smile.amazon.com/gp/product/B01D1YQBOK/ref=ppx_yo_dt_b_asin_title_o09_s00?ie=UTF8&psc=1

it's less than half the price.

Ive been doing some research, and although I cant help your addiction, these two supplements help replenish the Serotonin & Dopamine that coke diminishes. Feel free to do some research in your own time regarding the subject.

Dopamine
http://www.amazon.co.uk/dp/B0029W9N7S/

Serotonin
http://www.amazon.co.uk/dp/B000GFSVS2/

OP, melatonin recommended dose is 0.3 mg, it is possible you are taking too much. Try a lower dose ( https://www.amazon.com/Sundown-Naturals-Melatonin-300-Tablets/dp/B000GG2I9O/ref=sr_1_4?crid=1Q4PAGEA2OU8R&keywords=melatonin+0.3+mg&qid=1566836962&s=gateway&sprefix=melatonin+0.3%2Caps%2C137&sr=8-4 )

​

I take 0.3 mg melatonin and 200mg L-Theanine. I am sleeping way better now. Like you, would sleep about 4 hours and wake up in the middle of the night.

https://en.m.wikipedia.org/wiki/Theanine

Can be found easily here:

https://www.amazon.com/gp/aw/d/B01D1YQBOK

You might also find good info searching on /r/nootropics

https://www.amazon.com/gp/product/B01D1YQBOK/

https://www.amazon.com/gp/product/B0011865IQ/

That's the last stuff I bought, works great for me

I use Sundown 0.3mg, works like a charm. Larger doses leave me groggy the next day.

Thanks for the info. I have a few questions:

1. Are you talking about this? https://www.amazon.com/Vicks-Nighttime-Non-Habit-LiquiCaps-Refreshed/dp/B007MB60CC
   
   
2. How long does a bottle last?
   
   
3. Any negative side effects?
   
   I would love to hear your input.

im comparing vegetarian vs more expensive version

why is the vegetarian one way cheaper. and will that be good enough??

I also have sleep issues, the time release melatonin has been amazing, this is what I've been using. I was getting symptoms of anhedonia from larger doses.

These work well for me. Although apparently only available from 3rd party sellers right now.

When I first started using Natural Calm (just the regular variety) it would put me right to sleep. I think I'm acclimated to it now, since it no longer has that effect. That said, that brand (Natural Vitality) does have a magnesium supplement with a sleep aid. I've never tried it but I plan to once I'm finished with my container of Calm.

https://www.amazon.com/Natural-Vitality-Calmful-Magnesium-Wildberry/dp/B01LYD1ED4/ref=sr_1_1_a_it?ie=UTF8&qid=1488361830&sr=8-1&keywords=B01LYD1ED4&th=1

I like this one. The reason is that most melatonin supplements are in the range of 1mg+, when research shows that more is not better (and in fact can be counter productive). Optimal for men is ~250-300 mcg.

Take it 30min before bed and turn off your electronics (blue light = stimulant).

You could simply take a melatonin tablet ~20-45 mins. before bedtime. Throw in some magnesium if you like.

I have been told that the best use of melatonin isn't to take it before bed, but rather earlier in the day. I don't know why my doc said this.

Melatonin makes some people a bit groggy in the morning. Some people find that it messes up their sleep cycle, and they wake up during the night. At any rate, you don't need to take it in liquid form.

OTC supplement found in health stores. IMO the better version of melatonin. https://www.amazon.com/Source-Naturals-L-Tryptophan-Essential-Supplement/dp/B000GFSVS2?th=1

I personally take one small hit before I go to bed every night but if that's not on the table I recommend Melatonin

i use this. seems to help me a bit, though i usually don't have much trouble staying asleep once i get there.

I was told by a neurologist that anything over 300 mcg (micrograms) will either offer no benefit up to 1mg and cause sleep problems above 2mg. He told me that 5mg pills aren't going to hurt you, but are sold to the American "bigger must be better" buyer.

I've not tried time release, but I limit my caffiene after noon and take half a 1mg tablet.

They do sell 300mcg melatonin, I can't help but think there's a reason for that.

Try this if you want to stay asleep and not wake up throughout the night: https://www.amazon.com/dp/B00CDABRUW/

Might help with that.

> Also, put your phone and screens away 30-40 minutes beforehand. If you need sound, put on an audiobook or sounds.

Try blue blocking glasses. I've been using these for over a year. 1 hour before I want to sleep, I take 1 melatonin, 2 magnesium, and browse reddit on my tablet for an hour wearing my glasses.

This routine works pretty well for me. Half the time I don't even last the hour before I roll over to sleep.

This is what I take. Some people will recommend Suntheanine but I find this works just fine for me.

I used to have the same problem now what i do is use these restful sleep gummies before hitting the hay. If its cold I use a tent and during the warmer months I use a hammock if you have an underquilt I'm sure you'll be fine in the winter with a hammock. I'm more of a back sleeper but the gummies really work. Attached below I attached the gummies.

https://www.amazon.com/Supplement-Melatonin-L-Theanine-Chamomile-Blackberry/dp/B0145QI7O0?th=1

Order melatonin on Amazon.

I've been using it for a few year, it has no side effects, it's cheap and it works great.

It's way overpriced in stores. Amazon has it for a fraction of the price of Walmart: http://amzn.com/B003KLROVY

Also, one of the Walmart melatonin brands I tried before discovering it on Amazon hit me like an energy drink, gave me terrible insomnia.

Can I recommend you try Melatonin, instead of Benadryll?

https://www.amazon.com/Nature-Made-Melatonin-Tablets-Value/dp/B005DEK990/ref=sr_1_4_s_it?s=hpc&ie=UTF8&qid=1499189432&sr=1-4&keywords=Melatonin&th=1

Something like this work? https://www.amazon.com/gp/aw/d/B01LYD1ED4/

Nature's Way Calm Aid Nature's Way 30 Softgels https://www.amazon.com/dp/B007TYY2JA/ref=cm_sw_r_cp_api_AvuAybW357FED

Found these

https://www.amazon.com/Life-Extension-Melatonin-Released-Vegetarian/dp/B00CDABRUW/ref=sr_1_4_a_it?ie=UTF8&qid=1539804344&sr=8-4&keywords=melatonin+mcg

any benefit to time release formulation? otherwise they're dirt cheap here:

https://www.amazon.com/Sundown-Naturals-Melatonin-300-Tablets/dp/B000GG2I9O/ref=sr_1_3_a_it?ie=UTF8&qid=1539804344&sr=8-3&keywords=melatonin+mcg

LOL I made a mistake it's 300 mcg not 3. I use this product: https://www.amazon.com/Sundown-Naturals-Melatonin-300-Tablets/dp/B000GG2I9O/ref=sr_1_3_a_it?ie=UTF8&qid=1521575135&sr=8-3&keywords=300+mcg+melatonin

Sundown Naturals makes a cheap 300 mcg melatonin that you can buy from multiple places including Amazon https://www.amazon.com/gp/aw/d/B000GG2I9O/ref=sxts_1_a_it?ie=UTF8&qid=1540152813&sr=1

1mg of melatonin is still too much. 300mcg is what you want, in a timed-release formula.

http://smartdrugsmarts.com/episode-140-melatonin/

https://www.amazon.com/gp/product/B00CDABRUW

https://www.amazon.com/Kirkland-Signature-Doxylamine-Succinate-192-Count/dp/B0045XGE9E/

start with half a tablet

EDIT: people, it's not like i recommended this guy goes and gets addicted to z-drugs.

'Essentially, i cant sleep... at all. I had days where i was awoke for 2 days straight, and when i got to bed still couldn't sleep, had to pop a xanax and that did the job.'

I used to hate it (sluggish/brain fog all day after) until I discovered these. I take it a few hours before I want to fall asleep and it knocks me out faster than the higher doses ever did. As long as I get enough sleep (7-8 hours) I have no noticeable side effects.

Don't quote me on this, but I remember reading that the 3mg+ doses were based on a misreading of the original study and companies just ran with it.

Last time it was Suntheanine. I think it is just my mind that makes me anxious about taking anything new, because it happens with other supplements for mental health in the past, as well as pharmaceuticals.


This is the one that I got:

L-Theanine 200mg by Nature's Trove - 120 Vegetarian Capsules https://www.amazon.com/dp/B01D1YQBOK/ref=cm_sw_r_cp_apa_JkrOBb4SXRC5P

Source Naturals.

So? Melatonin is what your body releases to prepare you for sleep. https://www.amazon.com/Natures-Bounty-Melatonin-Dissolve-Tablets/dp/B000GG6D9A There you go. Buy some. Read Up.

This and This should have a similar effect.

https://www.amazon.com/Life-Extension-Melatonin-Released-Vegetarian/dp/B00CDABRUW?th=1&psc=1

You don't need a prescription for melatonin.

http://www.amazon.com/NOW-Foods-Melatonin-Vcaps-Capsules/dp/B003KLROVY

https://www.amazon.com/Natures-Bounty-Melatonin-Dissolve-Tablets/dp/B000GG6D9A

https://www.amazon.com/L-Theanine-200mg-Natures-Trove-Vegetarian/dp/B01D1YQBOK?crid=21VUE53Y0WB2C&keywords=l-theanine&qid=1536950210&sprefix=l-the&sr=8-3&ref=mp_s_a_1_3

You can find 300mcg melatonin tablets: http://www.amazon.com/Sundown-Naturals-Melatonin-Tablets-tablets/dp/B000GG2I9O

Calm Aid/Silexan/Lavender extract has some research behind it (check the archive).

Maybe this one?

Melatonin- http://www.amazon.com/Natures-Bounty-Melatonin-240-Tablets/dp/B000GG6D9A/ref=sr_1_2?ie=UTF8&qid=1333482581&sr=8-2

https://www.amazon.com/Sundown-Naturals-Melatonin-300-Tablets/dp/B000GG2I9O/

Me personally, I take Melatonin.

This "song"

> http://www.amazon.com/gp/product/B007RC6ZSA

Jesus I thought those were 200 mg pills when I first looked at that bottle! As someone who takes 10mg occasionally, I figured you never slept ever...

https://amzn.com/B000SDTEAG

+

https://amzn.com/B003KLROVY

SSRIs suck ass. I've been reading about this lavender supplement, CalmAid treats anxiety as well as lorazepam without the negative side effects or dependence, even has a scientific study or two. Has good reviews, I say try it before getting benzos, that's for sure!

yeah, I take 300 mcg nightly and it's plenty. even bumping to 600mcg makes for a noticeably more dreary awakening.

http://amzn.com/B000GG2I9O

Just buy something online that has white powder pills in it like melatonin. Open the caps, empty them, stuff it full of coke, and recap it. If you want to be very paranoid, mark coco pills with a little dot using a marker and bury them at the bottom of the bottle with real melatonin pills. Domestic flights in the US have very lax checks and they're only looking for things like weapons, bombs, or obvious illegal stuff that shows itself.

Melatonin is also a very common supplement to travel with since it helps sleep before bet time, a really useful tool to have during long flights or changes in time zones.

Expert mode: Take some caps with you to the restroom, open them up, and do coke on the plane. I'm kidding... don't do that.

If you were extra paranoid, you could buy that product then buy smaller caps and basically put the smaller caps inside the melatonin caps surrounded by melatonin product. That's overkill though.

Either this or this, I haven't been sleeping well here lately.

Why bother with that process when the pill form is already cheap? That's just the 3mg dosage but there are others.

I think I remember reading something about how MIT had patented that dosage and that's just the way they get around it. But - you can actually buy it at the proper dosage, here's what I went with: https://www.amazon.com/Sundown-Naturals-Melatonin-300-Tablets/dp/B000GG2I9O?th=1


Super cheap, and if you find 1 doesn't do the trick, no harm in taking 2 every now and then

Up until earlier this year, I had been taking 3mg of meletonin for about 6months and it didn't really seem to be doing much. My sleep specialist then told me to drop down to 300mcg (0.3mg) as new research has shown that less can be more. I did a bit more research and it seemed to back her up, though I didn't look into it too much.

Supposedly, 0.3mg is the amount that the body naturally produces to signal sleep. That does was restricted to a specific prescription brand due to patenting, and people tend to believe that "more is better" with supplements, thus the really high doses you can get. After switching to the lower dose, my mood improved a bit during the day and it feels as if my sleep is a bit more regulated (I also have non-24, so nothing really helps everything). Doses greater than 1mg are reported to increase daytime drowsiness and depression, though they will often knock some people right out.

Do your research, and it's a supplement so regulation isn't the greatest. I take this

https://www.amazon.com/gp/aw/d/B000GG2I9O/ref=mp_s_a_1_1_a_it?ie=UTF8&qid=1491099920&sr=8-1&keywords=low+dose+melatonin

I was off on my recommendation. I actually meant 300 micrograms. This is the one I take. Also they sell gummy melatonin at Walmart they are 1.5 milligrams a piece so if you cut them in to thirds it's about the right dose.

Apologies for the late reply.

Nail-biting is an unconscious habit. What I did was try to be more conscious of my self. What I was doing, what I was thinking, when I had anxiety, etc. That's step one. When I bite my nails, it's because I'm so deep inside my own thoughts, my own head, that I don't realize what I'm doing.

If you've got trouble with anxiety, I recommend L-Tryptophan. Works wonders for me.

No, no evidence that two drinks daily will damage anything. The Benadryl in combination will not negatively affect your liver or kidney either.

Consider reviewing and following the guidelines of sleep hygiene which as you will note, recommends against alcohol. You might consider an alternative doxylamine which is the medication in Unisom, without the beers. I have heard of using one tab of Doxylamine and one of Diphenhydramine with good results.

Mainly melatonin I found these tho at sam's and thought id give them a try, 2 of them and even if I wake up 4-5 times during the night Ill fall right back to sleep.

https://www.amazon.com/Sundown-Naturals-Melatonin-300-Tablets/dp/B000GG2I9O/ is what I got after I got tired of gnawing bits off tablets.

I take 1000 mg of Ashwagandha (KSM 66 Standardized Extract) with one capsule of CalmAid lavender oil upon waking and 1500 to 2000 mg of Ash every night before bed. It keeps my anxiety levels and panic very manageable. I use LiftMode's theanine as needed on extra stressful days. 200 mg usually lasts 2-3 hours.

Calm Aid https://www.amazon.com/dp/B007TYY2JA/ref=cm_sw_r_cp_awdb_F-9EybDAY9N7E

Ashwagandha https://www.amazon.com/dp/B00RN7PZ4O/ref=cm_sw_r_cp_awdb_x.9Eyb4F1JE3Q

Theanine https://liftmode.com/l-theanine-200-grams-7-05-oz-99-pure-fblm.html

Have you tried time release melatonin? I use this brand. I use to have a lot of trouble with insomnia (no more than 5 hours a night for months on end), but if I take one or two of these pills I sleep fantastically. Regular melatonin isn't helpful for me since my problem was waking up in the middle of the night (not falling asleep). The time release helps with that specific problem.

add-ons are pesky

Though someone let me know you can order something unreleased, and an add-on, then cancel the unreleased later. I figure that's abuse though. And that's bad.

Gunna have to go with this at $7.99 off of my Random Stuff list. Sleep sounds really nice.