supplemental melatonin can really mess up your natural sleeping rythm. may find yourself tired at inappropriate times, groggy in the korning.

I took it for years before realizing it’s better to get a thorough workout and just eat once in the afternoon, avoid sugar, stop drinking caffeine if you must have it about like 10am.

i was recommended red light after dusk and I have found that very relaxing, better than melatonin

if you use nicotine you have to just accept the poor sleep tradeoff

limit screentime after dusk