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Dr. Bob is Robert Hsiung, MD,
bob@dr-bob.orgShown: posts 1 to 10 of 10. This is the beginning of the thread.
Posted by Deneb on September 20, 2006, at 17:43:16
I just started talking 3mg melatonin at night to help reset my circadian rhythm to match society's schedule. I think I have delayed sleep phase syndrome (DSPS). I can't sleep until very late and also don't wake up in the morning very well.
Anyone have any experience taking melatonin? Did it help you? Anyone take it for DSPS? Any luck?
Deneb*
Posted by Deneb on September 21, 2006, at 17:21:56
In reply to Melatonin, posted by Deneb on September 20, 2006, at 17:43:16
I'm been taking the melatonin at about midnight and I go to bed at 1-2 AM now instead of 2-4 AM. That's a big improvement for me. I'm going to try to take it earlier to see if I can go to bed at 12-1 AM.
Deneb*
Posted by BryanII on September 21, 2006, at 17:32:09
In reply to Melatonin, posted by Deneb on September 20, 2006, at 17:43:16
> I just started talking 3mg melatonin at night to help reset my circadian rhythm to match society's schedule. I think I have delayed sleep phase syndrome (DSPS). I can't sleep until very late and also don't wake up in the morning very well.
>
> Anyone have any experience taking melatonin? Did it help you? Anyone take it for DSPS? Any luck?
>
> Deneb*I've found melatonin helpful for resetting sleep cycles when they have gotten out of whack due to depression, mild hypomania, work stress, etc. Also for jet lag. No experience with DSPS.
It only worked effectively if I also addressed the sources of sleep disruption. If I could moderate those problems, a few nights to a couple of weeks of melatonin did the job (and helped whatever I was doing for depression, agitation, stress).
Posted by Deneb on September 24, 2006, at 23:06:48
In reply to Re: Melatonin, posted by BryanII on September 21, 2006, at 17:32:09
Hmmmmm...
I must say, melatonin does seem to be helping me go to bed earlier. I definitely feel sleepy an hour after I take it. I feel sleepy even if I slept in late previously.
The problem is, I still seem to be sleeping in. Although, I do wake up at about 9ish, but then I go back to bed on the weekends, probably out of habit of sleeping in.
I should get out of bed when I wake up naturally.
Overall, I like melatonin, no side effects other than yawning. LOL
Is melatonin safe to take long term?
Deneb*
Posted by sregan on September 25, 2006, at 16:07:53
In reply to Re: Melatonin, posted by Deneb on September 24, 2006, at 23:06:48
Deneb,
I am one of those who also responds well to Melatonin. I use the capsules so I can crack them open and vary my dosage. You should start small and work up as you need. Since you started at 3mg which is a large dose by my standards and you are oversleeping I would suggest you cut back. If you have capsules open them and measure about 1/3 (you can fill the small part of the capsule) and pour under your tongue and let disolve or swallow a glass of water. If you have tablets you can cut them accordingly.
Try 1mg, if you are still sleeping in try .5 mg. My optimal dosage is about .1 to .2 mg. I'm pretty sure it saved my life 10 years ago. I think you can take this stuff as long as you want. Your body makes melatonin from serotonin. You might be low on serotonin and it might be preferable to try supplementing with 5HTP and see if that helps your sleep first (then you can possibly address your serotonin and melatonin defficiency and the same time). Probably no harm in taking them both as long as your dose is normal.
Cheers,
Shawn
Posted by Green Willow on September 27, 2006, at 21:34:37
In reply to Re: Melatonin, posted by Deneb on September 24, 2006, at 23:06:48
You might continue using the melatonin as you are now to help you sleep earlier, but in the morning set your alarm and get out of bed and into the bright morning sunlight ASAP. Or you might try using a lightbox as soon as you get up if sunlight is unavailable. I think you have to work both ends of the sleep cycle. I successfully corrected DSPS using these techniques.
> Hmmmmm...
>
> I must say, melatonin does seem to be helping me go to bed earlier. I definitely feel sleepy an hour after I take it. I feel sleepy even if I slept in late previously.
>
> The problem is, I still seem to be sleeping in. Although, I do wake up at about 9ish, but then I go back to bed on the weekends, probably out of habit of sleeping in.
>
> I should get out of bed when I wake up naturally.
>
> Overall, I like melatonin, no side effects other than yawning. LOL
>
> Is melatonin safe to take long term?
>
> Deneb*
Posted by ExcellentCamper on October 17, 2006, at 6:58:50
In reply to Re: Melatonin, posted by BryanII on September 21, 2006, at 17:32:09
I read somewhere about a university researcher in Texas who's studied melatonin his whole career. (Sorry, don't have the reference at hand.) He takes 1 mg every night. Apparently low doses are a life extender in mice. Melatonin fights free radicals. I find that the 1 - 1.5 mg dose helps me fall asleep at night and doesn't make me groggy in the morning, as 3 mg now does (I'm ultra sensitive -- can't handle Ambien or much in the way of Benzos for sleep). However, I still often wake up in the middle of the night. As I did tonight. I'm finding that lifting weights in the evenings helps a lot (not cardio, which can rev you up). We even moved the weight bench to our living room to make it more inviting to work out. It can be very unmotivating to have to go down to a dark, cold basement. But what I didn't do yesterday was do some writing to sort out the issues in my life. I find that they have a way of raising their head in the night if I don't do so before falling asleep. Hope this helps.Will in Wisconsin
Posted by zzzzhunt on December 29, 2008, at 10:09:00
In reply to Re: Melatonin, posted by Deneb on September 21, 2006, at 17:21:56
It seems current recmmendations are for lower dosage - .2 - .5 mg. I stick mine under the tongue to avoid stomach acids.
Posted by jjjaspar on January 19, 2009, at 8:38:39
In reply to Melatonin, posted by Deneb on September 20, 2006, at 17:43:16
> I just started talking 3mg melatonin at night to help reset my circadian rhythm to match society's schedule. I think I have delayed sleep phase syndrome (DSPS). I can't sleep until very late and also don't wake up in the morning very well.
>
> Anyone have any experience taking melatonin? Did it help you? Anyone take it for DSPS? Any luck?
>
> Deneb*OK... Here's what I just learned. I myself do fine taking melatonin at night. I have a family member who has trouble staying asleep who takes extended-release melatonin (3mg) right before bed...
BUT GUESS WHAT????
NOT for circadian rhythm problem. Another family member had the SAME problem - the melatonin at bedtime wouldn't work. But read this entry on "It's Not Mental" ... Sleep: Timing of Melatonin, Light, Dark, & Use of Other Aids http://itsnotmental.blogspot.com/2009/01/sleep-timing-of-melatonin-light-dark.html
The adult family member used the SAME technique that says in there from the sleep specialist about taking it hours BEFORE to re-set if that the disorder. THAT worked. But I will also say that the family member STILL takes tryptophan, and STILL sometimes needs her Ambien.
Posted by desolationrower on January 25, 2009, at 16:05:52
In reply to Re: Melatonin for Circadian Rhythm Disorder, posted by jjjaspar on January 19, 2009, at 8:38:39
I think in general, melatonin at dusk is ideal, to mimic natural production taht woudl occur in the absence of artifical light. obviously this isn't exact if you don't get up at dawn, and the short halflife may make it useful to take closer to bed, etc.
-d/r
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