[amonon]

I will add a comment in support of the very low dose of melatonin. I take 1mg, same as another user, but will experiment with dropping it. I find that it works best if I take it some time before I plan to sleep. Currently I have a reminder set for 9:15 and I fall asleep between 10:30 and 11:30 most nights.

I am a historically terrible sleeper but the past year has been the best sleep of my life. Here is my overall process:

Bedtime routine: 1mg Melatonin at 9:15ish. Don blue light blocking glasses. My understanding is that the science behind these is mostly bunk but they help me. (Probably because of a general reduction in light and the psychological routine). Read book outloud w/wife and then watch a boring youtube video. If the youtube video is interesting, it's not good. Books are also not good because I find them too entertaining.

Day routine: Wake up early, ish. Eat more food early than late. Exercise. Focus on using up energy at work or during the day. I am working on getting 30 min of sunlight every morning.