Magnesium, Valerian, Melatonin

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