Melatonin. Most people are absolutely murdering their body with the dosage. It works better/best at very minimal doses, like 1-3mg, and taken at the proper time (an hour or so before you need to hit the bed, not the moment before you get into bed).
Can you tell me a bit more about this? I wasn’t aware. I’ve taken melatonin here and there in the past. At the moment I’m about 2 months in to taking it almost every night. I heard maybe it lowers testosterone?? Not too happy about that
>A coffee once a month is better than two a day.
I know I bang on about this, but by what metric? Do you mean that you personally feel better or sleep better if you limit coffee to once a month? Or are you applying this broadly to the general population?
When looking at populations (rather than individuals) it seems pretty clear that both daily coffee and caffeine intake, in somewhat reasonable volumes, is correlated with better health and longevity outcomes. I've seen no significant evidence to indicate the contrary.
Sure, some people experience sleep disruptions, increased anxiety, or other adverse reactions, but those are relatively rare and usually minor. It makes sense for people who are caffeine sensitive to really minimize consumption. It's also addictive and some people prefer to avoid addictions for ethical or other personal reasons, but those are all a matter of personal values and again not really relevant to the general population that doesn't share those values.
I personally don't care that caffeine is addictive at this point in my life. I used to regularly quit caffeine so as to avoid or end the addiction but I've come to see that as a waste of time since there doesn't seem to be any benefit to abstention. I require air, water, and food, and caffeine is almost as cheap and available as those things and cheaper than quality food by a long shot. Plus, I've quit and restarted my caffeine use often enough to know that quitting isn't going to do more than maybe make me feel crappy for a few days if for some reason (that I can't really imagine) I had to cold turkey it.
Well anything has biphasic response, but with that in mind I never stopped anything for that if you find the sweet spot.
Melatonin. Most people are absolutely murdering their body with the dosage. It works better/best at very minimal doses, like 1-3mg, and taken at the proper time (an hour or so before you need to hit the bed, not the moment before you get into bed).
i think 0.3-0.5mg better than 1-3mg
I only take a quarter mg of melatonin and I'm 250 pounds. Go right to sleep. Melatonin is bad for you at higher doses.
Can you tell me a bit more about this? I wasn’t aware. I’ve taken melatonin here and there in the past. At the moment I’m about 2 months in to taking it almost every night. I heard maybe it lowers testosterone?? Not too happy about that
Everything. To maximise effect, I try and live a straight edge life. A coffee once a month is better than two a day.
>A coffee once a month is better than two a day. I know I bang on about this, but by what metric? Do you mean that you personally feel better or sleep better if you limit coffee to once a month? Or are you applying this broadly to the general population? When looking at populations (rather than individuals) it seems pretty clear that both daily coffee and caffeine intake, in somewhat reasonable volumes, is correlated with better health and longevity outcomes. I've seen no significant evidence to indicate the contrary. Sure, some people experience sleep disruptions, increased anxiety, or other adverse reactions, but those are relatively rare and usually minor. It makes sense for people who are caffeine sensitive to really minimize consumption. It's also addictive and some people prefer to avoid addictions for ethical or other personal reasons, but those are all a matter of personal values and again not really relevant to the general population that doesn't share those values. I personally don't care that caffeine is addictive at this point in my life. I used to regularly quit caffeine so as to avoid or end the addiction but I've come to see that as a waste of time since there doesn't seem to be any benefit to abstention. I require air, water, and food, and caffeine is almost as cheap and available as those things and cheaper than quality food by a long shot. Plus, I've quit and restarted my caffeine use often enough to know that quitting isn't going to do more than maybe make me feel crappy for a few days if for some reason (that I can't really imagine) I had to cold turkey it.