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Mihm S, Galter D, and Drge W (1999)
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Typically, if bedtime is 9:30 pm, melatonin is given around 9:00 pm as part of a wind-down routine (dim lights, no screens, etc., to work with melatonin, not against it)
Stay consistent with sessions: Skipping sessions regularly will slow down your progress and reduce the final outcome
