Supplements for sleep aid ?

>>39856909
Melatonin and valerian root work well. warning - valerian root capsules smell pretty nasty but they work.

ZMA is supposed to help but it just made me itchy and sick, got the spins real bad one time.

alcohol

>>39856946
you aren't kidding about the smell. It's like someone bottled up some stinky feet.

magnesium, for sure. just get zma since it has magnesium.

also, stop all stimulants

>melatonin
No. You want melanotan

>>39856909
benadryl.

Mk 677 is the sleep king.

>>39856946
>>39856909
melatonin is the worst shit ever, I feel like a total insomniac if I don't keep increasing dose

>>39856909
vitamin d

>>39856909
For sleeping:

Melatonin works great for falling asleep faster if that's your problem. But if you use it daily you should get an extended release version, cause for me after a while I started waking up several times at night and not being able to fall back asleep without taking more melatonin.
2-3mg is more than sufficient, I would recommend u use it no more than 2-3 days per week. (atleast that's my personal experience)

DPH (it's a first class OTC antihistaminic, makes you sleepy and sleep deeply, don't use it multiple days (def not more than 2-3) in a row as the sleep will turn into dreams/nightmares and you will once again wake up a lot (but be able to fall back asleep soon after). Still you won't feel rested.

Phenibut: Takes a long time before you feel anything (I take it at 18-19hr when I want to sleep at 22hrs), don't overdo it on the dosage, at 1g you don't feel 'drunk' or fall asleep very fast, but the sleep quality improves a lot and you will wake well rested and without waking up. Don't take it more than once per week, tollerance builds up quickly and if you use it more than 3 days in a row and then stop using it you will have a terrible rest the 4th day as well as you will be more nervous than you normally are in stressful events (presentation/meeting) for a bit as result of the incredibly fast dependance you build for it. Don't make the mistake and become hooked on it, never more than 1 day per week and it's a really great sleep aid, but there are so many stories of people getting addicted (the feeling is like being a bit drunk if you take a lot, not even worth it to get addicted to that)

Valerian root: It's okay, but gives me a headache, it does help me fall asleep faster and sleep more deeply, it also tastes like shit. I wouldn't recommend taking it often, but I never tried taking it more than 1 day in a row cause it's simply not that good.

>>39857029
hmmm, ZMA studies look kind of bogus.

"A 1998 study was undertaken on NCAA football players during an 8-week spring training program. The control group was told to cease taking any nutritional supplements. Those who took the ZMA tablets claimed greater increases in muscle strength.[4] This study was funded by SNAC Systems Inc, the intellectual property right holder, and one of the study's authors, Victor Conte, has ownership equity in this company."

https://en.wikipedia.org/wiki/ZMA_(supplement)

>>39857095

Magnesium: doesn't work for me, but my gf says it helps her a lot, can take it every night an hour before sleep or so.

Alcohol: It deteriorates your quality of sleep, you won't rest well with alcohol, it is also detrimental to building muscle.

Caffeine: Don't drink coffee/energy drinks (or take PWO) past 12pm.

Other tips: have a strict sleeping schedule, don't oversleep on weekends. Take 30 mins to 1 hour before bed to read or do something relaxing.

>>39857105
> past 12pm
I meant 12 noon!

>>39857099

Almost every supplement study gets its funding, in one way or another, from the supplement industry. The funding has to come from somewhere and it's a niche enough deal that no-one uninvolved gives a flying fuck about backing it.

The quality of the actual study, and whether it was later reproduced, is what to look for.