[vidarh]

10-25mg seems really high. UK NHS advice is 2mg for sleep, 3mg for jet lag, w/advice it can be increased to up to 10mg if you don't get the desired.effect at lower doses.

For my part, 3mg leaves me totally ruined (exhausted, lethargic, worse than being ill) the following day. 1mg seems to improve my sleep, but I can totally believe less would work too. I will certainly not go higher.

UK is weird with this - I can order all kinds of stuff from abroad that I can't buy OTC here, but there's also another recent "workaround": online pharmacies here can sell you a variety of prescription drugs provided they ask you the appropriate questions and have a prescription issued as part of the sales process. Got my last melatonin that way.

[inglor_cz]

I can tolerate 3 mg very well, 5 mg seems to be the bridge too far, where I wake up exhausted and lethargic.

I experimented with higher doses, such as 15 mg. They worked like sledgehammer to the forehead, with a weird feeling the next day. Not recommended. A good sleep mask and ear plugs are better than increasing dosage of melatonin, at least for me.

Here in CZ, melatonin is OTC.

[sundvor]

In addition to the same 3mg, I ask my Google Home (the first "mini tower", not the puck) to "play the sounds of the ocean" + run an older, slightly noisy purifier (mainly for the white noise, have other much better filtering purifiers in the house that are just too quiet!). Putting my phone away, after a few pages of a novel in my Kindle 11 SE (warmest setting ) I'm dead asleep.

My level of tiredness in the morning seems mainly linked to hours of sleep + how heavy I lifted the day/s before.

(I should trial 1mg as well.)