ZMA as mentioned already is good for getting more restful sleep. If you want to feel tired and fall asleep then melatonin is what I’ve used. Although it usually makes me wake up earlier than I’d like, I don’t quite know why. I wouldn’t use any of the non-natural/prescription sleep aids with any regularity. They are just treating the symptom anyway, not the cause of your sleep issue.
The real key has nothing to do with supplements. You need a sleeping pattern that you follow religiously, going to bed at the same time every night. It’s important to start to dim your lights a few hours before you want to go to sleep as well to mimic sunset. Our bodies are no longer following the normal cycle they once did, due to artificial light at all hours. If you have any of those “daylight" bulbs in your house change those out for the traditional soft/yellow light bulbs.
Download F.lux on your computer, it filters the blue light on your screen. You can set the time you want to go to sleep and it will slowly change the tone of your screen to mimic sunset. Blue light is a cue to your body to wake up- not what you want when trying to get tired.
The real key has nothing to do with supplements. You need a sleeping pattern that you follow religiously, going to bed at the same time every night. It’s important to start to dim your lights a few hours before you want to go to sleep as well to mimic sunset. Our bodies are no longer following the normal cycle they once did, due to artificial light at all hours. If you have any of those “daylight" bulbs in your house change those out for the traditional soft/yellow light bulbs.
Download F.lux on your computer, it filters the blue light on your screen. You can set the time you want to go to sleep and it will slowly change the tone of your screen to mimic sunset. Blue light is a cue to your body to wake up- not what you want when trying to get tired.
Americans are dreamers too