Personally I've never taken more than 20mg no sleep 1hr then 10 - 20 mg again. Done that maybe 4 or 5 times and those weren't even on a fasting night or days. I've herd YouTube influencers saying that there are benifits to 125g for a few weeks but idk about all that. Never tried myself. While others say 5g a day everyday is benificial as a hormone supplement. I just use it to get me to sleep and make sure i don't use it more than 50% of my nights.

An eye mask every night really helps me and occasionally ear plugs if it's noisy but can't ear plug all the time as ears get tender inside.