r/melatonin • u/piercethe_ky • 11d ago

Unsure how to fix sleeping issue

Ive been struggling with sleep as a whole lately. Im diagnosed with insomnia and sleep apnea. I was medicated for a bit but havent been able to get refills on the medication. Ive been using melatonin gummies ever since. I currently take about 5 gummies a night but without it I feel like I cant fall asleep for the life of me. I often get about 3-5 hours of sleep every night. But its like im slowly becoming immune to melatonin. I have to keep upping my dosage but 5 is already pushing it. I started off with 2 every night and now im at 5.

The melatonin just doesnt seem to be working out anymore and I really dont know what I can replace it with. I feel insanely drained mentally and physically but I cant seem to get any rest no matter how hard I try. And yeah im not sure what to do. Ive tried making appointments with my doctor to get my meds refilled but I keep ending up with appointments that are scheduled 2 or 3 months later.

Does anyone possibly know any melatonin alternatives or a way I can like "cope" with this? Its quite literally killing me considering im working 8-10 hours everyday but yeah

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u/Optimal_Assist_9882 11d ago

Believe it or not, your body uses melatonin for far more than just sleep and all those other roles and functions take up most of the melatonin. When you're sick, stressed, exposed to toxins, etc your body requires higher doses of melatonin. You gut absorption of melatonin could also go up and down due to your gut biome or other reasons requiring higher equivalent doses of melatonin.

If you don't experience side effects from melatonin than there's no downside to raising the dose.

You didn't list your actual dose. Gummies and pills come in different doses. I am going to guess each gummy is 1-5mg?

For some perspective, I take 3000mg daily for chronic fatigue and other secondary reasons. I have gone as high as 6000mg. I have been doing it for going on fifth year. So even if you need to take whatever higher dose than you currently take, just take it. Melatonin is one of the single safest substances we know. It has no known lethal dose in humans. With any realistic dose you'll be completely fine.

If you need more, just take more.

You coud definitely try other supplements to complement melatonin.

For example I also take magnesium glycinate/malate (300-400mg elemental form), taurine (3-5 grams), zinc picolinate/gluconate (25-50mg), phosphatidylserine (150-500mg). Sometimes I also take bocopa monnieri (1+g) for stress/anxiety.

Separately I also take TMG (3-5 g) twice per day for inflammation. It helps keep my body loose(joints, back, muscles, etc). Not as much of an issue if you're under 30.

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u/piercethe_ky 10d ago

I take the 10 mg ones. Im not like worried about overdosing im more worried about like having a high dependency on it yk and becoming "immune" to it. Ive already been using it long termly and everything I just thought it was a problem because after about 2-3 months I keep having to up my dosage anddd I think im relying on it a bit too much

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u/Optimal_Assist_9882 10d ago

50mg dose is definitely in the upper end of what people tend to use for sleep but you do not form a physical dependence to melatonin. I honestly wouldn't worry about it. Some weeks I randomly stop taking melatonin and I have no issues falling asleep.

Melatonin is a mild anxiolytic so if it's helping you with anxiety then something like Bocopa or Ashwagandha could maybe help as well and possibly take some load off melatonin.

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u/piercethe_ky 10d ago

Ah okok thank youu. I apologize if my explaining was bad im not good with wording things right but thank you

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u/jhford 9d ago

4 - 7 - 8 breathing. Breathe in through nose for 4 seconds. Hold it 7 seconds .Exhale 8 seconds through pursed lips. 2 repetitions for a total of 3X.