[atmosx]

D3 should be taken for small periods. Note that these supplements, do not make up for self-produced substances.

I would like to ask you if instead of using melatonin to enhance your sleep, did you try physical exercise. If your body is physically tired and you abstain from screens (iPads, iPhones, etc.) for 2h before sleeping, you should be able to get a decent amount of sleep.

Additionally, sleep quality doesn’t translate in hours. You could have a 5-hours sleep, where you reach the REM phase vs a 7-hour sleep where you don’t.

[xor1]

I don't exercise regularly, and I really should. My issue is I always feel too tired to exercise in the morning, and I feel like I have trouble falling asleep if I exercise in the evening. But I'm starting to think that exercising late isn't the problem now. I'll try what you recommend. It's really hard to abstain from screens, too. I'm definitely not doing that. I'll try doing nothing other than reading actual books ~2 hours before bed from now on.

[andy_ppp]

If you don’t like Cardio like me I can’t recommend https://stronglifts.com enough. It’s been really fun slowly building up strength and I’m squatting 105kg now. Improves my mood and sleep no end.

[xor1]

Sooo doing some exercise 2 hours before sleeping and not spending my last waking hours on my laptop did it. I got more than 7 hours of sleep for sure, and...also woke up feeling very tired. I know I have a huge sleep deficit built up, so that's fine. I'm hoping I can sleep as much tonight as well.

[atmosx]

Yes it is normal. Your muscles will need to cope with the demand for oxygen and more time to rest. You might also feel some pain from the lactic acid. Ideally, exercise should be progressive to avoid these situations, but overall it's a welcomed trade-off if you ask me.

Good luck with everything!