I wish I had the answer for you. I've tried a lot of stuff. Melatonin, ZMA, benedryl etc all help me fall asleep but nothing to stay asleep. Taking unisom which has same antihistamine as benedryl will keep me drowsy and in bed longer but doesn't prevent those wakeful hours. I recently started phosphtylserine because I read somewhere that it helps some people but no luck yet for me and its $ to keep taking for no help.
Do you suffer from sleep apnea ? if its severe nothing will help. its sleep study time...
evening cardio Helps allot, a warm or even a cold shower can help 30 mintes to an hour before bed. what do you put the A/C on .. the colder the better for sleep, put socks on if its to cold for you. studies show 62 is the right temperature .. I cant do that cold and go with 65.....degrees
hot to warm milk or tryptophan supplement. Magnesium chelate is also hard to get with just food and needed for restfull sleep. melatonin of course
If you do use Cannabis you need an Indica with your CBD that has a strong body stone for relaxing and what they say is couch lock so you don't get out of bed. you need an Indica with a real nice body stone. this is the kind you need not the paranoia causing shit strains
dont watch tv or play games or do any work in the bedroom its a place just for sleeping, make sure all lights are out or covered. pitch black with no lights anywhere.
if you start taking sleep meds go with a safer one like Doxepin 10mg taken a few hours before bed cause it lasts a long time and you will be pretty slow the next morning. when it comes to sleep meds does it increase or interupt REM ? if it does dont start using it.
No caffenie or alcohol past 3:00 PM ...
only other things that can help is write down what you need to get done and don't worry about it until morning as you wrote it down and no longer need to worry about it..
the breathing exercise 4-7-8 can also help right before bed.
as for hormones Cortisol is the enemy of sleep so drink water and give the wife a good rogering.. or just make due with what is at hand if a sex partner is not available, this is the best way to lower cortisol before bed.
almost forgot white noise can entertain your mind and get you to a deeper REM state so a fan being on and moving from side to side has a nice rythm of the white noise it makes. even if the fan doesn't hit you cause you don't like the feeling you can still hear it and it helps you fall asleep faster and deeper.
I suffered from sleep issues for almost 8 years before I went ahead and just had to get my sleep apnea treated..
I did not see anyone mention GABA which works great for sleep. Also shown to increase GH output.
I buy in bulk. Tolerance is different but most people are safe 2g or under. I can go up to 4g without unpleasant sides. The 'unpleasent' side of GABA can be the feeling like you cant take a full breath. It can be very freaky if you dont know what is causing it. Almost feel like you are suffocating.
Again....this is only at very high levels and you can creep up to see where your threshold is. The therapeutic dose as a sleep aid is WELL below the point where it can cause breathlessness.
Now if we are going nuclear option, (I call this 'hitting the reset button', like in the days of old computers!) I will take 1.5mg of xanax and drink 2 glasses of wine. (I know.....dont mix benzo and alcohol! ). I dont have an addictive personality and have tons of xanax because I have had an open script for 10 years. I dont take it much, but it is nice to know it is there if I need it!
It is without fail.....you will be sitting there and the remote will just fall out of your hand and you are out cold. I will only do this if I know I can get a good 9+ hours of sleep (10 even better). Without the alcohol, it takes a little longer and does not hit you over the head like a hammer knocking you out cold. I just enjoy the knock out punch now and again