And, uh, creatine also helps, uh, buffer that by increasing phosphocreatine stores, which allows for faster ATP regeneration.

And there's actually studies that show improvements in reaction time, uh, working memory, and, uh, cognitive, uh, performance in sleep-deprived individuals.

So a recent 2024 study, uh, revealed that one dose of creatine, 0.35 grams per kilogram, can actually help your brain, uh, perform better after a poor night's sleep, likely by supporting energy production when the brain is depleted.

So at first, there's, uh, the loading phase, which is 20 grams per day.

So that's, uh, dividing into four doses of five grams for about five to seven days, and then there's the maintenance dose, which is three to five grams per day, uh, there after the loading phase, so.

So melatonin is actually best for circadian rhythm issues like jet lag or shift work, not for falling asleep or s- uh, sleep, uh, lat- latency.

Yeah, and the, um, timing matters more than, uh, the actual dose.

So the dose can be between 0.5 to 3 milligrams, uh, taken 30 to 60 minutes prior to bed.