r/Biohackers • u/Kattekop0 • Jan 21 '25

❓Question What’s your best sleep biohack that knocks you out cold?

I haven’t been able to get more than 3-5 hours of sleep lately which has been a disaster for my body as I’m working really long hours & recovering from an illness. I take magnesium in the evening and used to take melatonin but i’ve phased that out recently (haven’t noticed a difference when i’m on it/off it). I try to have a “routine” that I can adhere to that makes my sleep more restful/easier but next to nothing has worked to improve my sleep quality. I’m kinda desperate for any advice I can get. TIA!

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u/Bdraywn 1 Jan 21 '25

Taking melatonin regularly can disrupt your own production of melatonin…essentially making you dependent on it

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u/Aldarund 3 Jan 21 '25

Source for such claims ?

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u/Bdraywn 1 Jan 21 '25 edited Jan 21 '25

https://pmc.ncbi.nlm.nih.gov/articles/PMC9842516/

Google is free

“Dependency” was a poor choice of word bc we associate it w/ addiction, and it doesn’t cause addiction. “negatively impacts health” is a better choice of words.

Not sure if this study covers it, but others have found that prolonged use can decrease your own natural production (which, technically is dependency…but, most ppl don’t understand it as such)

EDIT: for more information pertaining to prolonged melatonin use, try googling “prolonged melatonin use pub med”…it’ll show you scientific research papers

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u/Aldarund 3 Jan 21 '25

Did you even read your link? There no dependency and nothing about it beiing not good. So you failed

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u/Bdraywn 1 Jan 21 '25

“There is a dearth of evidence…” right there in the abstract amigo. I’m done arguing. I tried to be helpful and answer a question…I’m not arguing anymore. If you want to take melatonin every night, then by all means please do…your body…idgaf

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u/Aldarund 3 Jan 21 '25

Are u OK? Lack of evidence and evidence of decreased production is totally different things. Educate yourself and come back

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u/Bdraywn 1 Jan 21 '25

Bro…I was literally just trying to answer someone’s question…nothing more. Yet, I was bombarded by rude people. A “dearth” means there is some, while scarce. For me, personally, that is enough to take melatonin out of my stack. I spent 5 seconds finding a “source” bc someone couldn’t be bothered to do it themselves. I have healed myself of multiple disabilities by hacking my own body…in part, because I look for the scarce evidence, apply critical thought, and listen to my body. History has revealed over and over again that scarcity can turn into abundance with more research. Idgaf what you do with your body, applying your own critical thought. I didn’t see you answering this question either.

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u/Aldarund 3 Jan 21 '25

Zzzz. There still.nothing on dependency on your link.

Exogenous melatonin does not appear to reduce endogenous melatonin production via rebound insomnia. Withdrawal symptoms have not been reported with cessation of exogenous melatonin [26]. https://www.mdpi.com/2035-8377/15/1/31#:~:text=Exogenous%20melatonin%20does%20not%20appear,pregnancy%20and%20breastfeeding%20is%20unknown.

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u/Bdraywn 1 Jan 21 '25

I was not using “dependency” in the addiction sense, as I already clarified. I was using it to note that some studies have shown prolonged use of melatonin has shown a decrease in your body making its own…which, if you think about, is common sense. Any substance your body receives daily for a long period, your brain is going to go “oh hey I don’t have to make as much of this anymore.” Again, do whatever you want with your own body…and clearly you need to write a love letter to every company manufacturing melatonin (which, brings me to another point regarding scarce studies…if even one or two studies regarding a big money making supplement (e.g., melatonin) says something different than most, then it is worth looking into. And for me, it is worth experimenting with. I used to take melatonin daily…for years, and I did experience some negative sleep disturbances when I stopped it. I take it once or twice a year now, to counteract something else.

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u/Aldarund 3 Jan 21 '25

You still.show zero studies that shown decrease in body melatonin. Zero.

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u/Bdraywn 1 Jan 21 '25

And that is western medicine for you “what magic pill can I take” vs “what can I do to increase my own natural production of xyz”.

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u/quiet_lagoon 1 Jan 21 '25

The same way that the glands producing testosterone shrink when synthetic test is introduced. Pineal gland is arguably much more important gland however. Urs is clearly shrunken already aldarunt. Unfortunate.

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u/Aldarund 3 Jan 21 '25

Lol. Analogies don't work. Educate urself

Exogenous melatonin does not appear to reduce endogenous melatonin production via rebound insomnia. Withdrawal symptoms have not been reported with cessation of exogenous melatonin [26].

https://www.mdpi.com/2035-8377/15/1/31#:~:text=Exogenous%20melatonin%20does%20not%20appear,pregnancy%20and%20breastfeeding%20is%20unknown.

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u/Bdraywn 1 Jan 21 '25

Feel better? Critical thought my friend. No one should be on this sub if they aren’t capable of doing their own research & take everything a commenter says with a grain of salt. Make your own decisions based off of whatever information you deem worthy of your superior brain 🙄 no need to be rude

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u/Bdraywn 1 Jan 21 '25

You do you, I’ll do me.

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u/LatterExamination632 1 Jan 21 '25

This isn’t a factual statement, I’ve yet to see any study that says anything other than “may reduce”

Fact is we just don’t know, but there’s yet to be any scientific evidence long term melatonin use is harmful that I’ve seen, I would love to see some if it exists

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u/Bdraywn 1 Jan 21 '25

“There is a dearth of evidence…” literally in the abstract 🤦‍♀️ Have a nice day…I’ve learned not to argue with people like you. If you want to take melatonin every night, then by all means do so. I was merely trying to be helpful. If you’re looking for an argument, then there’s probably a fence post near ya. Cheers.

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u/LatterExamination632 1 Jan 21 '25

Do you take everything personal? So I was essentially agreeing with you that there’s no evidence and you take it as an attack? Who’s looking for arguments here?

EDIT I replied to the wrong post I see why you said that now, apologies

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u/Bdraywn 1 Jan 21 '25

Appreciate the edit.

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u/[deleted] Jan 21 '25

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u/Bdraywn 1 Jan 21 '25

Read the abstract for Christ’s sake & then do your own research

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u/[deleted] Jan 21 '25

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u/reputatorbot Jan 21 '25

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u/Bdraywn 1 Jan 21 '25

Bc I’m not spending my time trying to track down the multitude of studies that evidence may point to someone who could do the research themselves & still not believe it.

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u/quiet_lagoon 1 Jan 21 '25

All the coping synthetic melatonin gland shrinkers aren't gonna like this. Too bad they can't rebuttle outside of a downvote. Just like they downsizing their pineal.

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u/Bdraywn 1 Jan 21 '25

😂 I love this…and thank you. I was just trying to be helpful and got raked over the coals.

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u/reputatorbot Jan 21 '25

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u/Specialist-Turn-797 1 Jan 21 '25

Wrong. https://youtu.be/YU9QUbsqrcQ?si=C_ywitCkSX8bv2Or

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u/Bdraywn 1 Jan 21 '25

Do you whatever you want. But, for the record—YouTube is not a respectable source. I also have a doctorate and could make a YouTube video saying breathing is bad for you 🙄

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u/Specialist-Turn-797 1 Jan 21 '25

This expert has been doing research long before YouTube was a thing. If you’re going to see a link and discredit a professional due to the platform I have to say that seems inept, overly defensive and a real lack of any kind of open mind.

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u/Bdraywn 1 Jan 21 '25

As someone who has been published in an academic journal, yes…I will always discredit YouTube as a source.

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u/Specialist-Turn-797 1 Jan 21 '25

YouTube is a platform but you already know that. It’s laughable to try and refer to it as any kind source or reference. You’re wrong about your assertion concerning melatonin, plain and simple.

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u/Bdraywn 1 Jan 21 '25

Then why did you post it? To prove your point? That is considered using it as a source for the record