How to know if you are addicted to melatonin and what to do
Try other sleep aids: According to Mysore, there are several other scientifically proven sleep aids to experiment with, including magnesium bisglycinate. You can check out other non-melatonin sleep aids that are safe to take at night here.
Support your circadian rhythm: Your circadian rhythm, also known as your sleep-wake cycle or internal clock, is regulated by melatonin and cortisol. It is responsible for energy during the day and sleepiness at night. To support this, “try to maintain the same bedtime and wake times throughout the week,” Mysore recommends. You can also try exposing your skin and eyes to sunlight in the morning.
Create a nightly “power-down” ritual.: Your relaxation routine can include relaxing non-screen activities, such as journaling, reading, or listening to an audiobook. “A nightly ritual helps your body know when it’s time to go to bed,” notes Mysore. However, she recommends not eating, drinking or exercising before bed, as this can be counterproductive.
Keep your room cool: The best sleeping environment is dark, quiet and cooler than you think. Experts say the optimal temperature for sleeping is around 60 to 68 degrees Fahrenheit.
Pay attention to caffeine: “Try to cut out caffeine before noon to make it easier to fall asleep,” says Mysore. Everyone reacts to caffeine differently, so it may be worth determining whether you have a fast or slow metabolism and timing your caffeine intake accordingly.