Hello, fellow night owl - my sleep regimen is almost exactly the same as yours...i.e., slightly less than 1/4 mg melatonin (any more than that gives me a hangover) and my natural sleep cycle - which I can indulge in because I’m retired - is 1 AM - 9 AM.
‘...slightly less than 1/4 mg melatonin...’
what do you do to get that dosage, slice a 1 mg pill in four...?