You can increase protein (meat|fish) for satiety. Maybe in the evening you can try milk|cheese instead of caffeine. Sleep quality depends on a number of aspects. As we talk about serotonin I can suggest a safe experiment with magnolia and ginger (Chinese combination).phenyl90 wrote:I was thinking of inserting something before I slept, I can easily fall asleep but I always wake up in the middle of the night to go to the bathroom and in the morning I always have an early awakening.
Argumentation:
https://www.ncbi.nlm.nih.gov/pubmed/20732355
https://www.ncbi.nlm.nih.gov/pubmed/18220076
https://www.ncbi.nlm.nih.gov/pubmed/22771461
https://www.ncbi.nlm.nih.gov/pubmed/22537192
https://en.wikipedia.org/wiki/Insomnia#/media/File:Insomnia_world_map_-_DALY_-_WHO2004.svg
You probably may experiment with low dose melatonin or see Farshad's thread for anticortisol stuff. Also h1r reduce sleep.