Theanine: 200mg (link) 1 hour before bed
Sustained released 300 mcg (0.3 mg) of melatonin 1 hour before bed.
Magnesium glycinate 200 mg of elemental magnesium (not the total compound weight) 1 hour before bed.
Magnesium threonate 200 mg of elemental magnesium (not the total compound weight) 1 hour before bed. These 2 magnesium is enough to not put too much magnesium into body even though magnesium is generally a good thing that people don’t have enough.
Optional: kms-66 ashwagandga
Optional: larger dose of melatonin