When I take it I add in other things to improve my sleep hygiene. Like I don’t look at devices after I take it, at most I read a physical book. I get up early and expose myself to natural light first thing. I normally either completely cut out caffeine and alcohol or minimize it as much as possible as both can be disruptive to sleep. Open to any other ideas too. Especially in regard to using melatonin to help shorten jet lag.
Discussion
When I use it to compensate for jet lag, I find it works best I limit my attempted shift to about 3–4 hours at a time. So, attack a trans-Atlantic trip in two sleeps, for example. I’ve got no science to back that up, just trial and error.
