I drink late in the afternoon whole milk and sour cherry juice. I go for tryptophan and melatonin in foods and drinks thru the day, but esp in the afternoon. At bedtime, I put a full cup of valerian tea by the bed. I fall asleep instantly, but awaken in the middle of the night; the tea is to drink then, to fall asleep again. Valerian seems to activate GABA, but I don't know.

I do focus on adenosine. Antagonists of adenosine incl coffee, so I stop drinking it mid-day. The idea is to have higher levels at bedtime, exhaust them thru the nite, and awaken with them pretty depleted (so as to be alert). Best adenosine agonist (promoter) is exercise, esp later in the day!

Just in the last week, I started eating a little food just before bedtime. And I'm sleeping longer segments, but this may just be chance; I have no idea.

In the middle of the night, I sometimes read my phone for news/emails. I know that violates a melatonin rule. I think adenosine cycle is more important than the melatonin cycle; I know my dogs agree, as they can sleep thru lights at nite or broad daylight during day. So I've long opened only one eye to read--I don't know, but maybe that helps!

Oh, yes, I take magnesium, B1, B12, and D3 at bedtime. The magnesium may help with sleep; the others prob not.

And I never get up during my waking interval. As long as my pulse is near night time levels of 47-53, I stay in bed, unworried and not anxious about falling asleep again. Last nite, my pulse was low, but I got up and mixed some no-knead sourdough bread dough; I returned to bed, fell asleep in a few minutes, and slept soundly until 5 am--a PR over the past 3 yrs when my sleep probs really emerged!

Peace.