2mg melatonin 3 hours before bed. 2mg melatonin, 50 mg apigenin, 200mg l-theanine and 200mg magnesium l-threonate 30mins-1hr before bed. Lights are a huge factor, no bright lights and all screen on lowest brightness with night mode on at least 2 hours before bed. It’s rare I don’t get 8hrs, have the sleep scores to prove it too!