[vvpan]

I think that's super reasonable and I have no record or memory of dosage, sadly. Although nowadays I approach such things from a very different angle: why do I think I need to medicate at all? Why am I, a relatively young and healthy person, not sleeping well? Jet lag in my book is not a strong enough reason to self-medicate, just suck it up and learn to enjoy early mornings =)

I have been reading a book about biological effects of daylight and how little sun a modern person is exposed to on a daily basis. There has been more research on the topic, especially since a recent research on receptors in the eye responsible for detecting gradual changes in daylight (ipRGCs). Spending more time in the daylight might be a better way to self-medicate.

[zemvpferreira]

My own two cents on melatonin at low (.5mg) dosages: it helps me go to bed and keep a reasonable circadian rythm 100x better than any sleep hygiene trick. Without it I have racing thoughts for hours and no sleep pressure on a 24 hour cycle. It's a great boon for me, a healthy normal person.