I was using 10mg nightly for a couple of years, and after even the craziest self-experimenter I’ve ever known told me that was “too much”, I dropped back down to 3mg, without issue, and where I’ve been for the last 2 years.
I stack that with 2.4g of magnesium (a blend of l-threonate, glycinate, and taurate), 250mg of l-theanine, and 500mg GABA as well as a mug of sleepytime tea an hour or so before bed.
I’d love to not need anything though… my wife can sleep anytime, anywhere, like a cat… me? I need my “princess mask” (as she calls it… otherwise known as a totally normal, non-princessy, black sleep mask that I bought for my first trip to China years ago), 34dB foam earplugs rated for a shooting range, and a couple of hypnotic trigger phrases that knock me out fast enough that my Oura ring thinks something is wrong lol. I still wake up from hearing random sounds, as well as from dreams. Not sure about the dreams portion, but I understand the rest of it is hypervgilance… my hearing is excessively acute, and I wear my earbuds much of the day even without anything playing simply to muffle the background noise… which, in a suburban house near the end of a cul-de-sac, is already pretty damn quiet.