"Adults: 0.5 mg nightly advanced DLMO by 88 minutes and reduced ADHD symptoms by 14%" https://brandonluumd.substack.com/p/circadian-rhythms-matter...

Treating my sleep problems as delayed melatonin, by boosting melatonin with tiny supplements combined with a few other lifestyle changes (that I started well before the supplements), has led to me feeling sleepy and a calmer mind at night and simultaneously clear-headed and not groggy in the morning. And the clearer-headedness persists all day. That was never my pattern in the previous 30 years, no matter all the things I tried.