You're welcome, ForeverPositive.
My apologies for the delayed reply. I never subscribe to forum threads, so I sometimes forget to check back on posts I've previously visited.
I have the same grogginess you mentioned (the hangover effect), when I take even 1.0 mg of melatonin. Recently, I read there are supposedly 0.1 mg melatonin supplements. But, thus far, I've not been able to find any. I'd considered cutting my 0.3 mg tablets in half, but that would likely affect their extended-release effects.
paper, it states:
"Serum melatonin concentrations vary considerably according to age. Infants younger than three months of age secrete very little melatonin. Melatonin secretion increases and becomes circadian in older infants, and the peak nocturnal concentrations are highest (average, 325 pg per milliliter [1400 pmol per liter]) at the age of one to three years, after which they decline gradually 10–15% per decade [11
] (figure 4
). In normal young adults, the average daytime and peak night time values are 10 and 60 pg per millilitre (40 and 260 pmol per liter), respectively [3
"Oral doses (1 to 5 mg), which are now widely available in drugstores and food stores, result in serum melatonin concentrations that are 10 to 100 times higher than the usual night time peak within one hour after ingestion, followed by a decline to base-line values in four to eight hours. Very low oral doses (0.1 to 0.3 mg) given in the daytime result in peak serum concentrations that are within the normal night time range [12
Thus, since our bodies produce such tiny (picograms) amounts of the hormone, it's not surprising that we have grogginess at 1.0 mg levels and higher. Still, some people don't appear to suffer any obvious ill effects when taking 1 mg, 3 mg, 5 mg, and even 10 mg and higher doses. I'm very sensitive to many things, though.
Anyway, for most of us, when we're young, we're able to sleep just about
anywhere. We would sleep deeply and without interruption. In the chart referenced above (Figure 4) in the first block of text I quoted, you can see the graphical representation of what happens to melatonin levels alone.
Then, in addition to melatonin levels dropping as we age, we have other responsibilities and concerns that accumulate -- our job/career, family/relationships, health, finances, and more. So, unfortunately, we can't necessarily expect to keep sleeping like we did in our youth. Perhaps some still do. I wish we all could do so.
Next, there are things impacting us now that we didn't have to worry about
50 years ago. We have a constant and endless supply of information (some correct, some incorrect, some a mixture of each, some awful, some really great, etc.) coming at us over television, radio, and the Internet via many more avenues like computers, smartphones, and smart watches to deliver websites/blogs, podcasts, YouTube, and "social" media (more like anti
-social media) platforms like Twitter, Instagram, Facebook, and more.
I'm even seeing gas pumps with small screens built into them to play commercials. We're assaulted by media at nearly every turn. Even billboard have gone high-tech with animations and bright LED lights that hurt my eyes at night. We're all paying a price for these things, though it's difficult to quantify.
All of that to say we have to be proactive against a lot of these insults. While I'm not a fan of many of the aforementioned technologies, I also wouldn't go back in time 250 years and live under those conditions. Instead, I try to identify the various attempts to hijack my time, attention, and sleep. It's not always easy, because I personally love to spend time watching YouTube videos about
all kinds of fascinating things. But, I have to impose limits on my "screen time," else I end up in a downward spiral -- mentally, physically, and emotionally.
The good news is that it's relatively easy to thwart some of the things that can negatively impact our sleep. A few things I employ are:
* The "f.lux" program on my Windows PC to reduce blue light (download free HERE
* Blackout curtains on my bedroom window
* A sleep mask (I use THIS
* Foam ear plugs (I use THESE
* Small piece of duct tape over the LED light on the smoke detector in my bedroom
* No light-emitting devices in my bedroom (no TV, clock radio, cell phone, laptop, etc.)
* Totally dark bedroom
* Cool temperature when sleeping
* Nothing disruptive or jarring before bed (bright lights, news, loud music, big meals, etc.)
* After sunset, I try to rely on lamps (at or below eye-level) with low-watt amber bulbs
* Of course, the low-dose, extended-release melatonin I mentioned in my original post.
You get the idea. As you can see, these are simple, low-cost strategies that can be combined. There are others. When combining multiple strategies, I think they're much more beneficial. So, rather than 1 + 1 = 2, you may find that 1 + 1 = 5.
Should you need additional help and guidance, here's something to consider:
Go to Bedhttps://www.thepaleomom.com/products/go-to-bed
You can read some background information on it at the following:
Announcing the launch of Go To Bed: 14 Easy Steps to Healthier Sleep!https://www.thepaleomom.com/announcing-the-launch-of-go-to-bed-14-easy-steps-to-healthier-sleep
Why "Go to Bed"?https://www.thepaleomom.com/wp-content/uploads/2017/04/why-go-to-bed-the-paleo-mom-4-18.pdf
Lastly -- and, perhaps most importantly -- please do speak with a doctor about
whether you might have obstructive sleep apnea and/or central sleep apnea. The fact that your Dad has it should really convince you to explore the possibility.
If you do have it, the things I mentioned may not be terribly helpful. Certainly, you can try them, but it's better to treat the root cause rather than simply managing symptoms. Poor sleep can create a cascade of effects like weight gain, high blood pressure, memory issues, weakened immunity, and more.
Wishing you the best.
Post Edited (The Dude Abides) : 12/11/2021 9:35:28 AM (GMT-7)