For support in falling asleep at the beginning of your night
- step 1 -
Before slipping into bed, sit up comfortably with your eyes closed. Take a deep, easy breath and imagine yourself awakening refreshed and energized. If you are able, keep the lights off or dim. Use blue light blockers whenever possible.
- step 2 -
Place 0.5 to 3 mL under your tongue 15-30 minutes prior to bedtime.
- step 3 -
Allow your Intelligent Melatonin™ to be absorbed for the next two to three minutes as you sit up straight, close your eyes and notice your breathing. Feel the gentle weight of gravity inviting your entire body to rest.
- step 4 -
Get into bed only when you begin to feel sleepy.
For support in getting back to sleep after awakening
- step 1 -
Remember that some awakening during sleep is perfectly normal and natural.
- step 2 -
If you are able, keep the lights off or dim. Use blue light blockers whenever possible.
- step 3 -
Place 0.5 to 3 mL under your tongue if you have time to sleep for at least three more hours.
- step 4 -
Allow your Intelligent Melatonin™ to be absorbed for the next two to three minutes as you sit up straight, close your eyes and notice your breathing. Feel the gentle weight of gravity inviting your entire body to return to rest.
- step 5 -
It is best to stay out of bed - remaining sitting up and resting or meditating instead - until you feel sleepy again.
- step 6 -
If you remain groggy for more than 10 or 15 minutes upon arising, experiment with reducing subsequent doses.
For support with both falling asleep and staying asleep
Follow both sets of suggestions above. As a general guide, limit the total amount of Intelligent Melatonin™ to three mL per night, and five mL per 24 hours. Do not drive or operate machinery within four hours after taking Intelligent Melatonin.