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--- sleep [2026/05/05 05:16] – [drugs] qlyoung
+++ sleep [2026/05/05 16:36] (current) – [drugs] qlyoung
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 Melatonin works well for me when I need to buff my sleep. I typically use it when I know ahead of time I will have difficulty sleeping, or when I need to pull my sleep time back 3-4 hours, and don't use it otherwise to avoid building a tolerance. Microdosing is key, 1mg or less is sufficient. https://news.mit.edu/2005/melatonin. I am careful with it, because taking too much or too late produces sleep inertia that lasts something like 12 hours after I wake up, which ruins my day and defeats the whole point of getting good sleep.
-Diphenhydramine is a last resort if I absolutely need to sleep and cannot. 50mg usually does the trick without significant side effects. It is in my essentials kit when I travel.
+Diphenhydramine is a last resort if I absolutely need to sleep and cannot. 50mg usually does the trick without significant side effects. It is in my essentials kit when I travel. I use it maybe 3-4x a year.
 Cannabis degrades sleep quality in regular users https://pmc.ncbi.nlm.nih.gov/articles/PMC7572650/. Most regular cannabis users will argue the opposite. For me it's generally a stimulant so I avoid it. CBD seems to help, but frequency, dosage, tolerance etc are murky to me and it seems quite inconsistent, so I typically avoid it.