Magnesium, Valerian, Melatonin

[Rugger]

Got some for free, how should I dose these three for optimal sleep?

Thanks

[ari4216]

0.5 to 1 mg melatonin sublingually either chew it, or empty the capsule under your tongue. I dont know what the valerian is extracted to 4;1?

450mg magnesium with the valerian

[allstar]

I do:
450mg of Magnesium along with 65mg of Zinc every night.

As for melatonin, I only use that when I'm in dier need to sleep( I don't want end up relying on it) but I usually take any where from 1-3g.

[Graham]

Melatonin is habit forming. So only four days out of a week. You can get unhealthy sleeping patterns if you take it everyday an will not be able to sleep without it. So its one of those things.

[Rugger]

Thanks guys. I'm just trying to change my sleep schedule so I'll only use the melo until I get it adjusted. Last night I did 3mg melo, 125mg val and 250 magn. I didn't really get too 'tired' like I thought I would but I slept alright. I woke up a few times during the night which was odd. I normally do not do that.

[ari4216]

definately try a half or 1 gram melatonin sublingually, it works faster this way, and you dont become groggy in the morn.

[E-Swift25]

definately try a half or 1 gram melatonin sublingually,

Surely, you mean 1 milligram. It would be high unadvised to take 1000 milligrams of melatonin.