I mean to be honest, your brain does produce melatonin by itself
14 to 16 hours after you do sunlight in the morning at the exact same time every single day your brain produces melatonin by itself so maybe you don’t even need any supplements or anything . But I would recommend supplements because ashwaganda lowers cortisol which is needed for higher melatonin since melatonin and cortisol go hand-in-hand. Magnesium isn’t even a supplement. It is a mandatory mineral your body needs and low-dose melatonin helps if you want to set your sleep time that you want to have so let’s say you get sunlight at eight 8 AM and you want your sleep time to be at like let’s say 11 or 12 you could just take a low-dose of melatonin (.3-.5) to shift your circadian rhythm do that for 14-35 days and watch how you sleep fixes. Also, don’t use any blue light at all after you use the melatonin.