What worked for me. First, be sure you have enough iron in your blood. Your bowel movements should always be dark brown. 2nd, I took no Sugar after noon, not even fresh fruit. If I messed up and had some Sugar I could still get to sleep. First I would take extra melatonin when I had symptoms. Usually I take 6 mg, but would go to 12 mg. A big tub of yogurt would make me sleep fast, but then through a brain expert, Dr. Daniel Amen, I found out milk can cause memory problems. So I found an extra hefty portion of meat would work too when I had symptoms.