CONTENTS OF THIS PAGE
(1) Overview of how melatonin is used to treat DSPD
(2) Specific instructions
(1) Overview of how melatonin is used to treat DSPD
Please read the following brief descriptions of how melatonin is used to treat Delayed Sleep-Wake Phase Disorder (DSPD) from the American Academy of Sleep Medicine.
(2) Specific instructions on how to use melatonin
Melatonin can be used to help shift your circadian rhythm earlier if you take it at certain times consistently every night over an extended period. It has been found that low doses (<1mg) work better than higher doses. Before using the instructions below, please read the material at the links above.
(A) Obtain low dose melatonin
Melatonin is a supplement that can be obtained "over the counter" (i.e., you don't need a prescription). The ideal pill dose size is 300 micrograms (which is one-third of a milligram). Here is an example: Sundown Naturals Melatonin (300mcg). Locally, you may be able to obtain the 300mcg dose size from the following places, but I would call to verify first: The Corvallis Clinic Pharmacy and Walgreens in Albany. Of course, you can also obtain it online. Trader Joe's in Corvallis has been known to carry the 500mcg version, and it could work for our purposes if you can't find the 300mcg version. Most drug stores do not carry low dose melatonin, and typically carry 3mg, 5mg, or even 10mg. Those would be too much.
(B) Take the low dose melatonin at specific times.
You will be timing your melatonin based on what you are doing with the sleep scheduling and phase advancing component of this treatment approach. Take 300mcg (micrograms) 5 hours before your planned bedtime, and take 600mcg at bedtime every night. The rationale is that the first dose helps to shift the timing of sleep onset earlier, and the second dose helps with sleep maintenance. Do this for as long as needed to shift your circadian rhythm earlier. You may need to continue to use it to maintain your new rhythm. Do not drive or operate machinery when taking melatonin, and don't take melatonin if you are pregnant, attempting to become pregnant, or nursing.