Dr. Matthew Walker

Again, it's just not that consistent. What about melatonin? Melatonin, for people who are not... in their 50s or older, and people who are in a stable time zone, magnesium, sorry, melatonin doesn't seem to move the needle.

Again, it's just not that consistent. What about melatonin? Melatonin, for people who are not... in their 50s or older, and people who are in a stable time zone, magnesium, sorry, melatonin doesn't seem to move the needle.

Again, it's just not that consistent. What about melatonin? Melatonin, for people who are not... in their 50s or older, and people who are in a stable time zone, magnesium, sorry, melatonin doesn't seem to move the needle.

No, it does seem to potentially work for older people. Or better for older people, not for younger people. And under circumstances of jet lag. If you're younger and you're not in a state of jet lag, melatonin just doesn't seem to be that beneficial. I think there was a meta-analysis that said it only improved the speed with which you fell asleep by about 3.9 minutes. Not much.

No, it does seem to potentially work for older people. Or better for older people, not for younger people. And under circumstances of jet lag. If you're younger and you're not in a state of jet lag, melatonin just doesn't seem to be that beneficial. I think there was a meta-analysis that said it only improved the speed with which you fell asleep by about 3.9 minutes. Not much.

No, it does seem to potentially work for older people. Or better for older people, not for younger people. And under circumstances of jet lag. If you're younger and you're not in a state of jet lag, melatonin just doesn't seem to be that beneficial. I think there was a meta-analysis that said it only improved the speed with which you fell asleep by about 3.9 minutes. Not much.

And it only improves your sleep efficiency by about 2.2%, not much more than placebo. Now, don't forget the placebo effect is the most reliable effect in all of pharmacology. So I'm shy of an effort, you know, adrenaline shot to the heart, but... So I would say melatonin, I probably wouldn't favor it right now. If you're going to do it, you're probably taking too much right now.

And it only improves your sleep efficiency by about 2.2%, not much more than placebo. Now, don't forget the placebo effect is the most reliable effect in all of pharmacology. So I'm shy of an effort, you know, adrenaline shot to the heart, but... So I would say melatonin, I probably wouldn't favor it right now. If you're going to do it, you're probably taking too much right now.

And it only improves your sleep efficiency by about 2.2%, not much more than placebo. Now, don't forget the placebo effect is the most reliable effect in all of pharmacology. So I'm shy of an effort, you know, adrenaline shot to the heart, but... So I would say melatonin, I probably wouldn't favor it right now. If you're going to do it, you're probably taking too much right now.

You're taking maybe 10, 20 milligrams. Get below five, 10, 20. That's a super physiological dose. That's a dose that the body never would normally release itself. And we don't know what the consequences of that are. Could be fine, may not be fine. Yeah. Other things I would say for the tired but wired phenomenon, you can try it, although some people respond and some people don't, ashwagandha.

You're taking maybe 10, 20 milligrams. Get below five, 10, 20. That's a super physiological dose. That's a dose that the body never would normally release itself. And we don't know what the consequences of that are. Could be fine, may not be fine. Yeah. Other things I would say for the tired but wired phenomenon, you can try it, although some people respond and some people don't, ashwagandha.

You're taking maybe 10, 20 milligrams. Get below five, 10, 20. That's a super physiological dose. That's a dose that the body never would normally release itself. And we don't know what the consequences of that are. Could be fine, may not be fine. Yeah. Other things I would say for the tired but wired phenomenon, you can try it, although some people respond and some people don't, ashwagandha.

The other one, phosphatidylserine. Not phosphatidylcholine, but phosphatidylserine. Both of those have got pretty good data, not with sleep, There are some data studies on sleep, and here we're talking about 300 to 400 north of those values, milligrams in each dose. But I would say that may certainly help. 400 milligrams of phosphatidylserine.

The other one, phosphatidylserine. Not phosphatidylcholine, but phosphatidylserine. Both of those have got pretty good data, not with sleep, There are some data studies on sleep, and here we're talking about 300 to 400 north of those values, milligrams in each dose. But I would say that may certainly help. 400 milligrams of phosphatidylserine.

The other one, phosphatidylserine. Not phosphatidylcholine, but phosphatidylserine. Both of those have got pretty good data, not with sleep, There are some data studies on sleep, and here we're talking about 300 to 400 north of those values, milligrams in each dose. But I would say that may certainly help. 400 milligrams of phosphatidylserine.

Phosphatidylserine and also ashwagandha, sort of 400 to 600. You can add, if you would like, some... Glutamate seems to, sorry, glycine. Glycine at probably around two grams seems to potentially help regulate the circadian rhythm. That may be useful too. So you may want to try magnesium, ashwagandha, phosphatidylserine, and then maybe add glycine in the mix as well.

Phosphatidylserine and also ashwagandha, sort of 400 to 600. You can add, if you would like, some... Glutamate seems to, sorry, glycine. Glycine at probably around two grams seems to potentially help regulate the circadian rhythm. That may be useful too. So you may want to try magnesium, ashwagandha, phosphatidylserine, and then maybe add glycine in the mix as well.

Phosphatidylserine and also ashwagandha, sort of 400 to 600. You can add, if you would like, some... Glutamate seems to, sorry, glycine. Glycine at probably around two grams seems to potentially help regulate the circadian rhythm. That may be useful too. So you may want to try magnesium, ashwagandha, phosphatidylserine, and then maybe add glycine in the mix as well.

But again, I would say for the supplements, you know, just be careful. Go back and listen to all of the things that we just said about the majors. Major in the majors, minor in the minors. Don't major in the minors. If you're looking straight away to supplements, you're majoring in the minors.

But again, I would say for the supplements, you know, just be careful. Go back and listen to all of the things that we just said about the majors. Major in the majors, minor in the minors. Don't major in the minors. If you're looking straight away to supplements, you're majoring in the minors.