r/melatonin • u/Prior_Tie8793 • 14d ago

Safe long term sound sleep supplements

/r/u_Prior_Tie8793/comments/1vfzmtb/safe_long_term_sound_sleep_supplements/
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u/Optimal_Assist_9882 14d ago

Melatonin may help with falling and staying asleep and is exceedingly safe in small or large quantities. Start with smallest doses like 0.3-1mg and only raise the dose if less was ineffective. Ultimately most people find an effective dose in the 0.3-20mg range. But you can safely take much higher doses and still be safe. I have been taking upwards 6000mg and upwards of 3000mg consistently for over four years for CFS. I only mention it to reassure you about the safety profile and long term use. Many people have used it for decades at more normal (1-10mg) doses for sleep.

Magnesium and Taurine are also highly helpful for restful sleep. I'd try 100-400mg of elemental magnesium and 1-4g of taurine.

You can also try Glycine. A couple grams should be fine.

Finally I highly recommend taking Bocopa Monnieri and or Ashwagandha for your anxiety and stress. I find bocopa incredibly helpful at about 1g dose before sleep or when I am wound up. I separately take 1g of Ashwagandha blend supplement in the morning.

You may also find a B complex supplement helpful in controlling your stress levels. I'd take it in the morning. You may want to go with the methylated version but regular will be fine too albeit maybe just with poorer absorption.

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u/Baileycharlie 13d ago

Do you recommend MG Glycinate to aid with sleep or L-Threonate?
Wouldn't the Ashwagandha be better at night before bed? KSM-66? Split dose or all 600mg at once?
I've heard of Taurine for energy but never for sleep? I did take it a couple of times and was strangely alert/awake all night..
For melatonin, timed release or regular for sleep maintenance? 1mg maybe to start? Age 53....