Looking for ideas

[solo1]

Among all the aches and little aggravations at my age is a bigger one,,,,,,,,,,,,,Sleep problems.

I do all the supposedly 'good' things to help. Exercise regularly. I quit watching TV after 2200, turn off the lights, relax in the dark, take melatonin, have a quiet bedroom, etc. I hit the sack at 2300, then wake up at 0100, 0230, 0300, 0430, 0500, 0600. Halfway through the night I sit in my favorite chair.  
Generally at about 0700 I finally get a solid sleep until 0830.   For the most part, this has been the drill lately. I seem to get enough sleep but it is a pain.

I will NOT take or get hooked on any form of chemical sleeping pills, (Ambien, Luna, etc) Since this is a chronic thing, that's not a good idea.  My doctor has recommended an off counter prescription drug called Trazodone in a small dose but it's another chemical.

Does anyone here take any 'natural' sleep aids like GABA, magnesium, valerian, melatonin, etc? Does it help without bad side effects?  I realize that every one is different so what works for one might not work for others.

As of now, this has become very limiting. It's almost impossible to get any sleep away from home.

 Most of the seniors on my street have the same problem.  I'm not sure how many are on prescription drugs.

[hubcapsc]

I will NOT take or get hooked on any form of chemical sleeping pills, (Ambien, Luna, etc)

 

Too bad this solution isn't legal most places:



-Mike

[Jersey mike]

Don't put too much weight on the recommended sleep practices, do what works best for you.

If you want to stay up watching TV later than 2200 then do so. I've found when I can't sleep going into a dark room in silence is the worse thing because my brain still runs in over time.

If you have a TV in your room, use the sleep timer and put on something that doesn't require your full attention and you can just listen to it while your body winds down and your brain is occupied.

Another thing is using the radio with a sleep timer, get comfortable and doze off listening to some soft music or a ballgame. You need to get your brain to turn off. The worse thing is trying to force sleep, sometimes the brain needs a distraction so the body can do it's job and shut off.

As for something to help you sleep, most over the counter medicine is based off of Benedryl, the allergy medicine. it's non habit forming. Even the pain relief stuff for night time...the stuff labeled Tylenol PM, Advil PM and medicine like that all have the medicine which is Benedryl combined with Tylenol, Advil, Motrin...etc. even the generic store label brands. Just look at a box of Benedryl and read the main ingredient, you'll see it on most sleep aids.

When I use it I take 1 pill, 2 pills make me a little hyper and don't help.

One thing you didn't mention is if you nap during the day. If you can't sleep at night try a nap during the day for an hour or so.

Good luck and get some sleep. I understand how frustrating it is to be up all night and for many nights in a row.

[wingrider02]

This sounds kind of weird, but my wife has had me take Tumeric pills that also have black pepper in them...the black pepper enhances the effects of the Tumeric.

If I take this, I will most likely sleep through the night.  If I don't, I have a tougher time staying asleep.

Might be worth a try....

[scooperhsd]

Try throwing in sleep apnea into the mix as well....I'm sure you are also making middle of the night runs to the toilet too ?

5-6 hours of uninterupted sleep would be a godsend....

[Moonshot_1]

I'm not a doctor and didn't even stay at a Holiday inn express last night so with that in mind...

Had similar issues with waking up constantly. Like you, virtual clockwork.

Had sleep study done and had apnea. Basically, during sleep, I'd stop breathing for a period of time and then suddenly take a large gasp and start breathing again. It was during the large gasp that I would often wake up. Intense snoring would also occur.

If you are not already on a cpap machine, you might want to look into such a remedy.

I can attest that it works. You might have to do some trial and error to find the right system that works best for you. It may take some time to get used to it as well.

[msb]

Rescue Night Spray...a couple quick shots under your tounge...does the trick for me. Especially when I'm travelling for work, my mind is always going 100 miles an hour, and this little find has done wonders for me. Gets me to sleep in relatively short order when I've been "on" all day, and also gets me back to sleep if I wake up in the middle of the night. No side effects...unlike Meltonin which can trigger some pretty strange dreams...

http://www.bachflower.com/bach-rescue-sleep/

I generally don't drink much alcohol as a rule, but a small shot of my favorite liqueur (Amaretto)  just before bed has also been known to work...as did the Moonshine those boys from Tennessee convinced me to try in Morgantown last June
Of course, the best remedy of all is a long day in the saddle and in the wind....any little cheapo motel bed or cot seems to accomodate a nice, peacful night's sleep

Try the Rescue Night Spray....easy and effective for me, and as others have mentioned get tested for sleep apnea if you haven't already done so...Good luck

[dreamaker]

Among all the aches and little aggravations at my age is a bigger one,,,,,,,,,,,,,Sleep problems.

I do all the supposedly 'good' things to help. Exercise regularly. I quit watching TV after 2200, turn off the lights, relax in the dark, take melatonin, have a quiet bedroom, etc. I hit the sack at 2300, then wake up at 0100, 0230, 0300, 0430, 0500, 0600. Halfway through the night I sit in my favorite chair.  
Generally at about 0700 I finally get a solid sleep until 0830.   For the most part, this has been the drill lately. I seem to get enough sleep but it is a pain.

I will NOT take or get hooked on any form of chemical sleeping pills, (Ambien, Luna, etc) Since this is a chronic thing, that's not a good idea.  My doctor has recommended an off counter prescription drug called Trazodone in a small dose but it's another chemical.

Does anyone here take any 'natural' sleep aids like GABA, magnesium, valerian, melatonin, etc? Does it help without bad side effects?  I realize that every one is different so what works for one might not work for others.

As of now, this has become very limiting. It's almost impossible to get any sleep away from home.

 Most of the seniors on my street have the same problem.  I'm not sure how many are on prescription drugs.

I had similar issues of sleep, so I am not a medicated person; I look for natural ways first.   Interesting thing about Melatonin, some of the recommendation of use is actually an over dose.  Caffeine has an afterlife of 6hr- 8hr, for average person.  I have a Garmin Vivofit health bracelet which to some point I can see my sleep pattern, between light sleep and deep sleep.  Thing what is real important, is read those labels of the things you put in your mouth, many are loaded with chemicals that can screw up your body chemistry.   My so called sleeping pill, for the evening that knocks me out.  I take fresh Ginger root, slice off three 25 cent size pieces, a little raw honey, and some lemon and let it steep for at least 20min.  I sip it about ½ to 1 hr before bed, sometimes I never make it to bed, and I am out cold.  Rule of thumb;  I looked it up, 40% of your sleep, should be Deep Sleep for a good night’s sleep. It worked for me, but it takes time to readjust the body! Look at what Daylight savings time does to some people.

[solo1]

Thanks. First of all, antihistamines don't make me sleepy. They also are very bad if you have prostate problems, tend to make it a lot worse.

No, I do not have sleep apnea. My two sons are on Cpap machines but inherited the problem from their mother.

Dreamaker. yes melatonin can be overdosed.  I take 1 mg sub lingual.  Doesn't work any more.

I do not have any distractions in the bedroom like a TV. Also these apartments are very quiet since seniors don't normally have wild parties,  

I can't figure out one thing. If I wake, sometimes 35 mg of caffeine tends to put me back to sleep (I take half of an Excedrin) Go figure.! Normally caffeine is a stimulant, but I feel that it's a relaxant.(in small quantity) for me.

I'll review all suggestions and see what I want to try.

[Misfit]

Try a noise machine. White noise or rain. My father in law always had a fan runing or a white noise machine to get any kind of good sleep. 

[LandElephant]

Do you have the right sleep mechanism such as beds, pillows, and blankets.  Sleep position can be the cause.

I struggled for a couple years until I went camping last year. Instead of sleeping on the ground I got a hammock tent.  After a day or two of adjustment I found I was sleeping 6 to 7 hours  like a baby.  Although it was a $250 investment I left it at my camp and came home and invested another $280 on a ENOS double nest hammock and there stand alone frame. Set it up and again fine adjustments and I sleep 5 to 6 hours a night of good solid rest.

Sometimes it's not medical that is causing the problem.

Charlie Morse
Land Elephant

[DirtyDan]

I will NOT take or get hooked on any form of chemical sleeping pills, (Ambien, Luna, etc)

 

Too bad this solution isn't legal most places:



-Mike

+1, tell it on the mountain. I don't recommend it for everyone but it works for me

Dan

[Jess from VA]

Wayne, since I retired (living alone) and do whatever I want every day (and as little hard work as possible),  I have completely abandoned the concept of being awake days and sleeping nights and also the concept of traditional breakfast, lunch and dinner.  Instead, I try to only eat when I get hungry (mostly only twice a day) and I go to bed only when I'm tired and ready to sleep, or else I just lay there.
  
This was not planned at all, it just kind of evolved.  Since I spent a lifetime getting up early, working hard for a living (chairborne), coming home and making dinner and two lunches, getting in a little TV and reading, then staggering to bed early (to get up at 0430), it took me almost a two full years of retirement to break that cycle.... not that there was anything wrong with it.  It's just that in my head, I've earned the right to do whatever I want, and there is no requirement I follow the usual sleep/awake/eat patterns.

I slowly started staying up later, and sleeping later.  I have a number of things that keep my interest, and I do those things, and pay bills, maintain my house and property and vehicles, and fix things when they are fixable (by me), and very occasional shopping (on line if possible).  The only bad thing here is I am not currently doing any really organized or routine exercise (and I should be, and of course that can sure help with better sleep).  In 7 years of retirement, I've only added about 10-12lbs of belly, and I don't care about that at all (except for the tight pants part).  Like many, it adds up some in winter, and goes down a bit in summer.  

And my awake and sleep pattern keeps changing.  I'll be awake later and later, often 3-5AM for weeks at a time, because I will not go to bed until I am really wanting to sleep and tired, but then sleep like a rock until late morning.  Then after awhile, I'll evolve back to going to bed early and getting up early.  And another thing I have been doing the last year is taking naps in the afternoon, often an hour after my largest meal, and sometimes that is just restful half-awake for a while, or maybe heavy sleep for 3 hours, then I'm up half the night again.  The point again is, I sleep (only) when my body and head want it, not when some artificial schedule says I should be sleeping (or eating).  I also have to get up and pee a little a couple times a night.  This does not disturb my sleep at all.

This complete absence of any schedule or routine seemed a little decadent compared to a lifetime of solid work ethic at first, but really I am not neglecting any responsibility to anything or anyone, not even myself. 

It is pretty well documented that us aging folk who are not doing routine hard physical labor in daylight need less sleep.  My dad's mom (born 1889), had problems sleeping late in life (she just missed 100), and her doctor told her to drink one or two small glasses of wine before bedtime (not just for sleep either).  Being a lifelong practicing baptist, she had never taken a drop, and she was mortified by the advice, and also worried what her neighbors might think.  So dad went to the store and got her a case of red wine (in a plain box) and slipped it in her back door.  She tried it, and liked it and slept much better.  But when it ran out a year later, that was it, she was never going to be seen actually buying demon rum.  So dad helped out again, when needed.  I'm sure she never drank to intoxication, just a warm glow and good night's sleep.

My sister in law (BSN/Rn) gave me a bottle of natural Valerian root some years ago, and it is still unopened.  I'm not adverse to trying it, I just don't need it.  

Only sleep when you are tired, and eat when you are hungry (not just bored) is working pretty well for me.  Though I get complaints from people for not answering the phone.  Leave a message and I'll get back to you.... at my convenience.  Really, If you're not tired, stay up for two days, until you are.

Yeah, and I like (really require) white noise to sleep.  I have slept with an overhead fan on medium speed over my bed for two decades, cold winter or summer.  Not only a little wooshhh noise but a cool breeze.  Always makes me think of the most calming event of my life, quietly sailing over a calm lake in a cool breeze..... and off to never never land I go.  

[dreamaker]

Try a noise machine. White noise or rain. My father in law always had a fan runing or a white noise machine to get any kind of good sleep. 

Good point!!  I have used the pink noise for sleep (Basically the same as white noise, just slightly less harsh).  What I did is go online and there are free mp3, downloads for the White/pink noise, I put it on a flash mem stick, put it in my TV and set the sleep timer.  I lay back close m eyes and out cold, I also downloaded a video of a fireplace with sound and burn a little tooth pick in an ashtray to get the full effect, and again, out cold. Far as coffee knocking you out I understand that. As a child when I drank coffee it would knock me out, later in life I spoke to a Dr. about that, they said it was a sign of being hyper active, even now once in a while I have coffee late in the day it puts me out. I know some of this stuff sounds crazy, but is works on some of us having issues, so not letting my body and brain get in a rut, I mix it up!

[old2soon]

Wayne-used to git up couple times a night myself. Not AS Often as you do but a few time during my sleep "cycle".  Then I received my C-pap. NOW I'm sleeping near 8 hrs a night EVERY NIGHT!  Have you ever had your o2 percentage checked with that reader they put on your finger tip? Reason I ask is Low oxygen at night is NOT conducive to "good" sleep. Got my o2 reader from wally wurld for less than $40.00. Could be wrong but I'm thinkin at least one of your sons has such an instrument. Oh another side benefit from my C-pap. My bladder does NOT wake me up time after time-it now waits for my alarm to wake me up!  How kewl is THAT?? RIDE SAFE.

[gordonv]

Me, I fall asleep once I hit the pillow. Used to sleep till morning or alarm.

Had my MC accident in 2010, and haven't sleep the same since. Almost never an uninterrupted sleep. I have a built in clock. I can wake minutes before my alarm.

Doesn't matter how early or late I go to sleep, I was waking at exactly the same time, night after night. Took years to reprogram my mind/body. No more bathroom trips. Roll over and over and over until I sleep again, no getting up and doing something else.

After about 5 years, I now have patients, to sit and wait and do nothing for hours, Waiting On a Woman.

Most nights I can now sleep about 6-8 hrs before something wakes me. Some times it's still bad, and I'm awake for hours (seems like it).

Reading in bed, while it's dark, is one of the easiest things to do to make me drowsy. It also resets my brain, from the day-to-day work.

[Moonshot_1]

Thanks. First of all, antihistamines don't make me sleepy. They also are very bad if you have prostate problems, tend to make it a lot worse.

No, I do not have sleep apnea. My two sons are on Cpap machines but inherited the problem from their mother.

Dreamaker. yes melatonin can be overdosed.  I take 1 mg sub lingual.  Doesn't work any more.

I do not have any distractions in the bedroom like a TV. Also these apartments are very quiet since seniors don't normally have wild parties,  

I can't figure out one thing. If I wake, sometimes 35 mg of caffeine tends to put me back to sleep (I take half of an Excedrin) Go figure.! Normally caffeine is a stimulant, but I feel that it's a relaxant.(in small quantity) for me.

I'll review all suggestions and see what I want to try.

Well, that's it then. You need a loud and raucous apartment complex and abnormally wild parties.

Please send invitations. We are all eager to help!

[Gavin_Sons]

Couple shots of whiskey before bed?   

[Michvalk]

I use Advil PM. I have aches and pains, and need some pain killers when I lay down. I have Prescribed pain killers, but won't take them constantly. And the PM portion of the pill helps me go to sleep.
If I don't take something for the pain, then I'm awake

[bassman]

Since you already use melotonin, have you tried Sleepytime or Sweet Dreams herbal teas?  I've had very good results with both of them in the past.  I still wake up once or twice a night to use the bathroom but generally fall back to sleep pretty quickly.  One thing I do that is not recommended or goes against all conventional logic is to have the TV on ALL night long.  Without that distraction my mind "wanders" endlessly and I have a heck of a time getting to sleep.  I can usually watch almost anything but have found it best to avoid cable news shows lately and can find mindless shows to occupy my thoughts and drift into sleep within 15-20 minutes.  If I wake up in the middle of the night the TV is already on and I don't have to fiddle around with the remote and looking for something to watch.  While this method might not be foolproof, it has worked well for me for many years and your experiences may differ.  Good luck !

[Robert]

St. Johns Wort
Fight Insomnia and Depression Naturally
http://www.insomnia.net/natural-remedies/st-johns-wort/

[cookiedough]

do you sleep/take naps during the day?  If so,  that might be part of it.

I tend on weekends to doze off for 1-2 hours tops in my lazy boy late afternoons and that tends to keep me awake until past midnight or more.

[98valk]

Glycine is recognized as an “inhibitory” neurotransmitter, and promotes natural sleep.
http://raypeat.com/articles/articles/gelatin.shtml?ref=Great%20Lakes%20Gelatin

best source is gelatin and not jello. works really well on all levels.
http://greatlakesgelatin.com/storefront/why-collagen.html
http://greatlakesgelatin.com/storefront/the-glg-difference.html

[Oss]

Careful, St johnswort is contraindicated for many medicines

Thank goodness you can google most of em or send Bonnie a PM during the week, she is working like crazy doing the coding to get her website shopping cart program to synch with the other techy stuff

[t-man403]

From what I understand, waking up like that can be caused by blood sugar levels.
Try not to eat to late in the evening.

This oil works for me.


This product belongs to a networking company I am a member of.
I'm not suggesting you join, rather, I'd go to a heath food / vitamin place to see if they have an oil similar. A drop or two to the bottom of your feet before bed and however it does it ...... it helps stops "brain chatter" therefore relaxing you.

Like I said ...... works for me more often than not.

[Gavin_Sons]

Wayne, pm me your address, my wife is big into essential oils and said she will make you a roller to try.

[Hook#3287]

Couple of things I've found that helps me get a good night's sleep.

1st is, to get to sleep, I tape the most boring nature shows I can, then tune them in with low volume and closed caption on.  Makes me read the show and fall asleep with out the show waking me up.

2nd is, no clock in view.  I don't wake up and see what time it is, doing away with the stress of thinking I'm not sleeping long enough or I need to get up soon. 

I wake up at sunrise every day, sometimes I go back to sleep, but mostly, that's when I get up.

[Alpha Dog]

This sounds kind of weird, but my wife has had me take Tumeric pills that also have black pepper in them...the black pepper enhances the effects of the Tumeric.

If I take this, I will most likely sleep through the night.  If I don't, I have a tougher time staying asleep.

Might be worth a try....

That is interesting.  I am going to order some to help with stenosis pain.  Tumeric just may be the best over the counter ( herbal class ) for fighting and preventing cancer available.  I already get it in mustard.  This was originally, and may still be the only one, I do not know, of Christian Wilde, not a doctor but a researcher extraordinaire.   Heard him in an interview on Coast to Coast  Am, Early Friday morning on way back from Chicago.  He said there are currently 181 studies around the world on the effects of Tumeric.

http://www.coasttocoastam.com/guest/wilde-christian/6837

[98valk]

This sounds kind of weird, but my wife has had me take Tumeric pills that also have black pepper in them...the black pepper enhances the effects of the Tumeric.

If I take this, I will most likely sleep through the night.  If I don't, I have a tougher time staying asleep.

Might be worth a try....

That is interesting.  I am going to order some to help with stenosis pain.  Tumeric just may be the best over the counter ( herbal class ) for fighting and preventing cancer available.  I already get it in mustard.  This was originally, and may still be the only one, I do not know, of Christian Wilde, not a doctor but a researcher extraordinaire.   Heard him in an interview on Coast to Coast  Am, Early Friday morning on way back from Chicago.  He said there are currently 181 studies around the world on the effects of Tumeric.

http://www.coasttocoastam.com/guest/wilde-christian/6837

u want this or one of his other formulas, curamin is the active ingredient in tumeric.
his formulas are great for pain. taking tumeric by itself has very little effect unless used 5 days a week yearly. u need the extracts of curamin for fast effective pain relief.
https://www.vitacost.com/terry-naturally-curamin-extra-strength-120-tablets

in regards to black pepper u need the extract of it known as Bioperine. This is what helps with absorption. just adding black pepper is a cheap almost useless product. once ground pepper corns are exposed to air a fugus starts growing on the pepper, reason only fresh ground pepper should be used.

[Alpha Dog]

This sounds kind of weird, but my wife has had me take Tumeric pills that also have black pepper in them...the black pepper enhances the effects of the Tumeric.

If I take this, I will most likely sleep through the night.  If I don't, I have a tougher time staying asleep.

Might be worth a try....

That is interesting.  I am going to order some to help with stenosis pain.  Tumeric just may be the best over the counter ( herbal class ) for fighting and preventing cancer available.  I already get it in mustard.  This was originally, and may still be the only one, I do not know, of Christian Wilde, not a doctor but a researcher extraordinaire.   Heard him in an interview on Coast to Coast  Am, Early Friday morning on way back from Chicago.  He said there are currently 181 studies around the world on the effects of Tumeric.

http://www.coasttocoastam.com/guest/wilde-christian/6837

u want this or one of his other formulas, curamin is the active ingredient in tumeric.
his formulas are great for pain. taking tumeric by itself has very little effect unless used 5 days a week yearly. u need the extracts of curamin for fast effective pain relief.
https://www.vitacost.com/terry-naturally-curamin-extra-strength-120-tablets

in regards to black pepper u need the extract of it known as Bioperine. This is what helps with absorption. just adding black pepper is a cheap almost useless product. once ground pepper corns are exposed to air a fugus starts growing on the pepper, reason only fresh ground pepper should be used.

Thanks for the tip.  I just ordered Christians formula which contains much of the same including curamin with the black pepper.  90 day supply.  I bookmarked your suggestion for future use should this formula not work.  I use the heck out of fresh ground pepper when I quit adding salt to anything, except a cramp,  in my mid 20s.

https://myheartbook.com/

[Jess from VA]

Since nobody mentioned it, I'll just throw it out there.

Other than inability to sleep because I was not tired, or had a virus or injury keeping me awake, or people/things making a racket, almost all my sleeping problems have been related to life's stressors.... school, exams, job, wife, family, house, money/finance, vehicles, legal issues..... fill in the blank.

One of the principle reason for dreams is working out one's perceived problems (so I've read).  Sometimes those problems don't even let you get to sleep so you can dream.

Most of mine were job related.

I discovered that I really needed to deal with these stressors the best I could while I was awake.  I wrote lists, organized priorities, made decisions and did my best to put everything in best order and organization before going to bed.  If I let myself start that kind of thinking, planning, deciding, organizing, and worrying in bed, I was liable to be working things out for half the night, or all night.  Some of life's stressors are pretty major, but many are not as bad as perceived, and many you really have little if any control over (so knock it off).  You should always put your energy and time into things you can control, not those you can't. 

Anyone having sleep problems because of life's stressors, needs to find some way to pack them up and set them aside before going to bed.

I guess this is pretty common sense, but it is relevant to the thread.  Sleep aids and assists, and potions and powders, and white noise and a decent mattress, and diet and exercise are all good, but if you are really stressed or upset or worrying something in a big way, they may not do much good.

 

[solo1]

Thanks everyone. Lots of ideas here.  I'll be looking into them.

Well, maybe not all of them

[fudgie]

From what I understand, waking up like that can be caused by blood sugar levels.
Try not to eat to late in the evening.

Somogyi Phenomenon?

[fudgie]

Stress is a big one. Sometimes stressing over no sleeping causes you not to sleep!

Lavender spray on your sheets can help a lot.

I know if I nap during the day I can sleep till way late. Then again Im use to being up 24-36 hrs with little to no sleep so I don't have trouble falling asleep. 

[Kidd]

well , geez , did anyone mention exercise ?  what are your daily  routines ?

There's more to it than what's been mentioned .

[Jess from VA]

I just remembered, and I don't know if you have access to one at your complex, but 20 minutes in a 106* whirling water-jet hot tub, turns me into a wet noodle, and makes me sleep like the dead.

The chlorine or bromine kind of stinks and will dry you out like old leather, so hit the shower for a rinse after.

Here's another one.  I was always a morning person and showered/shaved before school and work to look and feel my best.  Now retired with no job (or anything else) to go charging off to when I get up, I now hit the shower before bedtime.  This also makes it easier to fall asleep. 

[solo1]

Again, thanks.

I got in a full seven and 1/2 hours of sleep last night, took nine hours to do it tho, only woke up five times and got up once.  Chris (Psychotic Bovine) brought me some magnesium, which I took, and that seems to have gotten rid of the 'restless legs' syndrome which screws up my sleep sometimes..  Still got a ways to go.

Jess, I sure wish that I could enjoy a whirlpool bath but just getting up out of the tub would be nigh impossible now for me.  I do take a hot shower in the evenings but that doesn't always help either.  I'll also try some lavender as Brian suggested.

[Tailgate Tommy]

Wayne, I take this about every other day in a glass of lemon aide (it's a powder) and it helps  not only with sleep but leg cramps.
Natural Vitality Natural Calm, Original Flavor 30 Packet(s)
https://www.amazon.com/gp/product/B000Z9AP3S/ref=oh_aui_detailpage_o07_s00?ie=UTF8&psc=1

About the product
 
• A Relaxing Magnesium Supplement The Anti-Stress Drink
• Restores Healthy Magnesium Levels
• Vegan, organic, all natural
• Non-GMO Project Verified Gluten Free

[98valk]

Wayne, I take this about every other day in a glass of lemon aide (it's a powder) and it helps  not only with sleep but leg cramps.
Natural Vitality Natural Calm, Original Flavor 30 Packet(s)
https://www.amazon.com/gp/product/B000Z9AP3S/ref=oh_aui_detailpage_o07_s00?ie=UTF8&psc=1

About the product
 
• A Relaxing Magnesium Supplement The Anti-Stress Drink
• Restores Healthy Magnesium Levels
• Vegan, organic, all natural
• Non-GMO Project Verified Gluten Free

great product.  make sure u balance it with some calcium. too much mag and not enough calcium can cause bad leg cramps also.

[bassman]

Glass of warm milk?   That's what my grandmother use to give me as a kid........think that was popular with a LOT of grandmothers......haven't tried it in many years since I stopped drinking milk.....