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I'm a shift worker doing 12 hour rotating shifts. I've been working this schedule for almost 5 years and over the last year I've developed insomnia. I hate taking pills so I didn't know what to do. It got so bad that it was affecting my mood. I developed a pretty bad depression that was scaring the hell out of me. So, a few friends recommended melatonin. And I have been taking it for about a week. My sleep has never been better and my depression has almost disappeared. My concern is that there is no real regulation for the stuff and I'm trying to hear about other people's experiences
I have long had problems with sleep, and the stuff given by doctors were nightmare alley so I tried melatonin. It worked well for a time, and I gradually had to increase the dose. It's the natural chemical which tells the brain to sleep, and it didn't make me feel like getting up and doing things in my sleep or leave me with a huge hangover.
Problem was, at about twice the normal dose, it got where I was soooo relaxed, but the mind just flowed so nice then and it was impossible to sleep. I have heard that if you skip some time it becomes effective again but destressed life by moving instead.
L-triptophane is the chemical that trigers the production of melatonin, and on the rare occasions I need something now I use that. The stuff I have combines it with melatonin and valerian root, which is a very very mild herbal sedative.
I personally hope melatonin and the like don't get 'regulated' since that means they will dissapear or end up as far more expensive options.
Avoid the perscription stuff with your life. It leaves you in a tailspin the next half of the day.
Try to limit melatonin use to once a week if possible (prefer Sunday night).. I've found that the more I use it, the larger the dosage needed to attain the same sleep inducing effect.
See, the shifts I work have me doing 3 overnight shifts then 2 days off then 2 day shifts ad infinteum. So, I've been taking a 3 mg time release after a night work and that's it. Nothing when I'm on day shifts and so far, so good.
That's a tough schedule, your body can't adapt to it the way you would if you were just always working the night shift.
I've been taking melatonin for a few years, it still works for me. Occasionally I will take two pills instead of just one, usually if I have a migraine, but otherwise, one pill still make me sleepy.
I read something that recommended taking 0.3 mg of melatonin. I bought 1 mg tablets and have been splitting them. I don't remember the source but I found similar information on this site: Melatonin from the University of Maryland Medical Center.
Their recommendation for insomnia is: 1 to 3 mg 1 hour before bedtime is usually effective, although doses as low as 0.1 -0.3 mg may improve sleep for some people. If 3 mg per night does not work after 3 days, try 5 - 6 mg 1 hour before bedtime.
I'm a shift worker doing 12 hour rotating shifts. I've been working this schedule for almost 5 years and over the last year I've developed insomnia. I hate taking pills so I didn't know what to do. It got so bad that it was affecting my mood. I developed a pretty bad depression that was scaring the hell out of me. So, a few friends recommended melatonin. And I have been taking it for about a week. My sleep has never been better and my depression has almost disappeared. My concern is that there is no real regulation for the stuff and I'm trying to hear about other people's experiences
I haven't used the supplement but on a positive side note, melatonin appears to be anti-aging:
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