Honestly bro, I work out at 6pm, and load up on caffeine, but usually have no issue falling asleep at 10 or 11.
Before bed I take:
Protein shake mixed with Skim
Cal/Mag/D 500 of each
Vitamin C 1000mgs
L-tyrosine 1000mgs
Zinc 30mgs
And that's it, Used Melatonin, but it lost its affect, then when I did take it, kept me up all night. So who TFK's