Sleep Supplements and Disruptions

When it comes to sleep supplements, the recommended melatonin dose is generally between two to five milligrams, but it is important to consult with a doctor before taking any supplements. Starting with a lower dose and gradually increasing can be a good approach. Taking melatonin about 30 to 60 minutes before bedtime is recommended for maximum benefits. However, it's also crucial to avoid activities that can hinder melatonin production, such as exposure to bright light or engaging in stimulating activities. For sleep disruptions like nocturia, limiting fluid intake in the evening and considering factors like vitamin D levels and pelvic floor strength can help alleviate the issue.