Is there anything I can do to improve my sleep(serious)

[psltristan1]

Everytime I and lay down at 7:30 I end up falling asleep at 9;30 or 10:00 because I end up thinking when I sleep how do I fix this(serious answers please)
Also I randomly wake up at 3:00 am can someone help me fix this

 

[banku don]

take melatonin to sleep within 5-10 mins
or
magnesium glycinate to get better quality sleep

and mark this as solution

 

[RecessedReality]

i had the same problem.
-waking up earlier (seriously)
-restrict caffeine to AM times only
-magnesium glycinate 1 hour before bed
- dont minimum 4 hours before going to bed
-completely dark room
-open window for 10 minutes before bed
-optional 5 mins breathing exercises to lower hr (5seconds in, 5 seconds out)

last resort melatonin

 

[zinsa]

Magnesium Glycinate will improve anyone iam certain, number one sleep supp for sure

then close follow-ups wouldbe:
l-theanine
taurine
tart cherry juice
goji berry
lemon balm
valerian
chamomile

and also

Glycine and Proline
(the amino acids found in abundance in gelatine)
can make up for a lack of GABA signalling slightly
calms the nervous system and enhances sleeps personally it helped me

also funfact having a wrecked circadiam rythm makes you go bald
a bad circadiam rythm (due to blue light exposure at night which alter CLOCK genes like PER2)
literally speeds up the onset of BALDING/HAIRLOSS

if your circadiam rythm is not healthy, it significantly increases the
chance of you needing to go to turkey for a hair transplant

stop doing the late nights its truly never worth it also
just look around you and see all the hustlers stressing and going late nights to grind and they end up getting raped by norwood 4