make sure u drink enough water at least, that doesnt help to sleep directly but being dehydrated makes sleeping harder
Just be active, go for a run or work out and you will have an amazing sleep.
I dont suggest eating or drinking coffeine after 6PM (tea, coffee, dark chololate). Dont listen to "drink relaxing tea", it still contains ~30mg of coffeine.
Magnesium helps i believe, and melatonin 😃
you should eat a lot of green and as less meat as possible
if you eat meat, eat what is the furthest away from human meat (fish)
there must be a pause between meals, at least 4-5 hours! if consume fastfood, products with additives, high amounts of sugar, alcohol, your body needs much longer between meals.
if you do at least this, add honey to your diet and use it with warm water (everyday would be nice), just eat a lot of vegetables and fruits, fresh stuff, you will be replenishing your pranic energy which is the interconnection between your mind, body and the nature and this will result in more energy of higher quality filled with essential and needed elements instead of chemicals which do not belong into any kind of living organism from this nature.
Nothing bro. Drink when you are thirsty, eat when you are hungry. Don't eat too much before sleep. I eat like 3-6 hours before going to sleep. No coffee / cola / soda or trash like that. Just water after 5-6 p.m.
Good pillow and normal schedule is more important than what I eat / drink b4 sleep.
Chamomile, lavender, melissa, origanum, thyme.
Melatonin, GABA, l-theanine, tryptophan or 5-htp, zinc, magnesium, potassium, vit B1, holy basil.
Stop eating 3 hours before going to bed, insulin can mess up with melatonin synthesis. Don't drink caffeine after 11:00-12:00.
1) casual black tee (not green tho) 1-2 hours before going to sleep
2) beer (helps to fall asleep fast but then u will suddenly wake up in the midle of the night being thirsty. not recommended but works very well)
3) peels (from my experience - Phenibut (Anvifen) or Phenazepam)
ZMA 30min before sleep fixed it for me
5-htp and tryptophan were completely useless
It depends on what is the reason for your sleeping quality decline.
If its minerals then probably you would need zinc, so stack up with zma 30 mins before bedtime. If its just generic lack of quality sleep you can have deeper sleep if you take tryptophan(HTP) and also melatonin. There are formultions in the market that has generous dosage of htp, melatonin and d-aspartic acid that generally works for most people. Should be on the expensive side 30€+ a tub but should work for you. But the is one big side effect which is persistent drowsiness, you need some coffee in the morning for sure.