Hi I'm no expert, but I have been taking powdered brewer's yeast dissolved in 4 oz of cold water one hour before going to bed and that helps me relax enough to get to sleep and sleep well all night. Brewer's yeast is sold at Health food stores like the Vitamin Cottage or GNC. I don't like the taste of it, but make myself take it anyway because of "restless leg syndrome" and because I worked nights for many years which really messed up my sleep patterns. It is not natural to stay up late and harmful to our health. We are meant to sleep when it gets dark like the animals do and we must get at least 8 hours of sleep per night to be able to feel good and function well. Albert Einstein slept 10 hours a night and lived to a ripe old age. One more thing...I find it helps to eat a snack (something healthful such as fruit or granola cereal with milk) at bedtime so I won't wake up from hunger pangs in the middle of the night. good luck jax